Vit. K, The Grande Vitamin Finale

The last of the vitamin alphabet! Congrats babes, you’ve now graduated to minerals. But first, let’s brush up on this mysterious and elusive vitamin K. So what’s it good for, anyway? Well besides its well known blood clotting properties (great for post surgery), Vit. K is also super beneficial for your bones and teeth. Don’t you love it when you go to the dentist and get the all clear in the cavity dept? Well, you can partially thank vitamin K for that. It also helps with brain health, so let’s get to it smarties…

Vitamin K sources 

All hail Kale 

Spinach 

Collard Greens 

Mustard Greens 

Swiss Chard 

Broccoli 

Parsley 

Brussels Sprouts 

Basically, all the green stuff 🙂

Vitamin E, aka tocopherols

One of the most powerful antioxidants, vitamin E is a fat soluble vitamin found in many varied sources that helps boost immunity and reduce inflammation. The most potent forms come from nuts and oils and dark leafy greens. Vitamin E has also been shown to keep pms symptoms in check. Used topically, vitamin E absorbs energy from UV light, protecting the skin from free radical damage. 

Vitamin E foods:
Almonds
Peanuts 
Olive oil
Sunflower seeds 
Avocado 
Safflower oil 
Pumpkin
Peanut Butter 
Spinach 

Vitamin D, get it while it’s hot

Literally- but ‘only in moderation!’ (Grandma voice). For real though we all know the best way to get vitamin D is good old fashioned sunlight, and the optimal time to get said dosage is before noon or after 4pm, for about 10-15 minutes per day (less is needed for lighter skin tones). For those of you in colder climates or if you are uber protective of your skin (don’t blame you) are still in luck! Grab some D3 gummies at the store (my fave), or sauté up some mushrooms in garlic and olive oil (yum yum). Hint hint: Omega 3 rich foods and supplements are also synonymous with vitamin D sources. 

So why is this sunny vitamin so important? Well for starters it keeps your sexy bone structure in check- from head to toe. It also helps your immune system combat unwanted invaders… yuck. It also keeps your mood sunny side up- we all know the feeling after a romp in the sun, anything is possible! So get glowing babes. 

Vitamin C you later!

You know those days when you’re coasting through life and then all of a sudden, bam… headache, sniff sniff, whatever? Well then it might be time for some oh so magnificent and delicious Vitamin C. Ascorbic acid (Vit. C) is a powerful antioxidant that is used up by the body when you aren’t feeling so hot. That’s why it’s so important to consume. Vitamin C is also used to produce collagen, heal wounds and have healthy skin and teeth so let’s get to it beauties!

Best Vitamin C Sources: 
Papaya
Bell Peppers
Broccoli
Brussel Sprouts
Strawberries
Pineapple
Oranges
Kiwifruit
Cantaloupe

Vitamin B12 aka Cobalamin

Last but not least of all the B’s is Vitamin B12. Why on earth is B12 soooo popular everyone wonders… well for starters none of us can make B12 on our own, we have to work for it in our diet. Yup, B12 is using the good ol’ want what you can’t have technique. Nicely played. Basically B12 keeps nearly every single cell in your body healthy, so not only do you want to have it, you need to have it! So here we go… let’s get shopping.

B12 rich sources:

Oysters

Mussels

Smoked Salmon

Tuna

Sardines

Tofu (fortified)

Cereals (fortified)

Swiss cheese

Eggs

Lamb

Cod

Vitamin B9 aka Folic Acid

Folate doesn’t hate, she is here to lift everyone up. Whether you are battling anemia or your baby daddy just knocked you up, folate has your back. Folate is the girl who will turn that frown upside down and tell you not to worry- she’s gonna help you make healthy babies and create oxygen rich red blood cells. We know all you fly chicas by now love to eat your vitamins the right way, but there’s a special folate rich gummy bear insurance policy reserved especially for those up and coming baby bumps (link below).

Folate rich food sources:

Spinach

Lentils

Asparagus

Pinto beans

Garbanzo beans

Broccoli

Avocado

Romaine lettuce

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Vitamin B7, aka Biotin

Biotin…the illustrious beauty vitamin, the girl power of all B vitamins. Your man got you seeing red? No worries, just whip up some biotin potions and get that hair shining, nails poppin, and skin glowin. He’ll be back begging for mercy in no time. But you’ll have no time to waste on that anymore, because those stable glucose levels got you psyched for yoga AND Pilates tonight. You know it. But first, a quick pit stop at the grocery store; bounce!

Biotin Food Sources:

Swiss Chard

Peanuts

Eggs (yolk)

Almonds

Salmon

Oats

Tomatoes

Halibut

Walnuts

Sweet Potatoes

 

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Vitamin B6, aka Pyridoxine

Aka your long lost lover. Seriously, when’s the last time you thought of Pryidoxine? Constantly being overshadowed by B12 and Folate; I’m sure Pryidoxine will one day get her glory day. Until then, here’s a sneak preview… Pyridoxine is all about functionality. Without her, have a nice time trying to create hemoglobin, immune responses, metabolize amino acids, sugars, and fats. Yup, the underrated dark horse- let’s start showing her some appreciation. She deserves a spot or two on your grocery list:

B6 Food Sources:

Pistachios

Bananas

Chickpeas

Avocado

Turkey

Sunflower Seeds

Tuna

Beef

Spinach

Salmon

Vitamin B5, aka Pantothenic Acid

Panto-what? Mmm hmm, despite its uber fancy name, pantothenic acid is almost everywhere, and that’s a good thing because P-acid is super important to synthesize proteins and metabolize carbs and fats. Let’s all shout hooray and say ‘Panto-Thenic acid’ ten times fast. So next time you’re at an ultra fancy dinner party and need an ultra creative exit strategy you can impress your acquaintances with your ultra fancy new vitamin terminology. E.g. ” I don’t know about any of you, but I just got an intense craving for pantothenic acid; please excuse me.” (Head pivot and saunter off).

Shopping List… the usual B vitamin suspects:

Shitake/Crimini Mushrooms

Avocado

Sweet Potato

Lentils

Salmon

Beef

Chicken

Turkey

Yogurt

Broccoli

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Vitamin B3, aka Niacin

Niacin is the nice girl. Niacin wants to help everyone suffering from arthritis, high cholesterol, memory loss, sun sensitivity, motion insomnia, heart disease, acne, and tinnitus (ringing in the ear). Niacin is the Mother Teresa of B vitamins. However, Niacin is human after all and she does have a few enemies. People with gout or an active ulcers should stay far away from her. To the left. So how does one get their intake of this miraculous wonder vitamin one may ask? All hail your succulent shopping list:

Niacin Sources:

Tuna

Chicken

Salmon

Peanuts

Brown rice

Shrimp

Crimini mushrooms

Lamb

Sardines

Asparagus

Beef

Sweet potato

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