Vitamins give us the energy we need, protect us from illness and improve our long term health. The United States Food and Drug Administration maintains a list of Referenced Daily Intake for vitamins. To obtain your best health, you should plan to acquire your vitamins from raw fruits, vegetables and whole grains every day. When your stomach growls, do not just fill it with the first thing that comes to hand. Designing a food and supplement plan and making the effort to maintain your routine will pay off.

Fat Soluble Vitamins

Vitamins which are soluble in fat and stored in the body for future use are called fat soluble. Without them, the body becomes more susceptible to infectious disease, eye and skin disorders, heart disease and various types of cancer. Every day include dark green, leafy vegetables in your diet because these super foods pack high concentrations of vitamins. Maintain a supply of orange and yellow fruits like apricots and cantaloupe, and provide peanuts or almonds for snacks that are rich in vitamin E. If you do not eat dark green, leafy vegetables every day, consider purchasing a super green foods drink mix. Also, planning meals with eggs and dairy products and meats such as liver and fish will provide you and your family an abundant supply of vitamins A, E and K and some of your essential fatty acids, which are sometimes categorized as vitamins. Beta-carotene is an excellent source of vitamin A when you are choosing a supplement, and look for a balance of tocopherols when adding vitamin E. Enjoy direct sunlight several times each week to increase your vitamin D level which improves your metabolism of essential minerals. Most people cannot meet their requirements (at least 400 iu) for this essential vitamin from the food they eat. If you live in the northern region of the Northern Hemisphere where UV sunlight is unavailable during winter months, you must include a vitamin D supplement in your plan, since the body requires sunlight to produce it. Purchase vitamin D3 (cholecalciferol) made from the liver of a fish to boost your intake.

Water Soluble Vitamins

Vitamins that dissolve in water and leave the body through the urine are called water soluble. Your body needs a boost of these throughout the day. Vitamin C, which includes bioflavonoids, hesperidin and rutin, is essential to enhance your immune system along with 300 metabolic functions. Without vitamin C, your body may tend to bruise or be susceptible to colds. Eat citrus fruits, berries, green vegetables and tomatoes to meet your requirements. To find a good supplement, look for a buffered form that includes the different types of vitamin C. B vitamins, including biotin, choline, folate, inositol and PABA, work together to cause chemical reactions required for the body to function. Not consuming enough of these essential vitamins causes a long list of health problems which includes impaired brain function, learning difficulties, mouth sores, anemia, tingling sensations, depression, dementia, inflammation of joints, gastrointestinal problems, hair loss and many other symptoms. To improve your dietary intake of B vitamins, eat whole grains, dark green, leafy vegetables, kelp, spirulina, sunflower seeds, mushrooms, dairy products, lecithin, brewer's yeast, royal jelly, seafood, poultry, eggs, meats, livers, legumes, soybeans and nuts.

Supplementation

Although you cannot measure the vitamins you obtain from fruits and vegetables, understanding where they come from will help you to decide which ones you should supplement. When thinking about your intake of vitamins, keep your focus on the correct proportions of B-complex. Supplementing these vitamins becomes more important as you get older since your need for them increases but your absorption declines. Look for a balanced dose that includes all eleven B-vitamins. What other supplements will you include? You may need a multivitamin or just the water soluble vitamins. Most people who need extra vitamin D must purchase a separate supplement. Consider how many pills you can take, how often you want to take them and whether you prefer a powder filled capsule or a tablet. Also, discuss your plans with your physician to ensure you get the vitamins you need. Now you are prepared to visit your local health food store.

Source:

U.S. Food and Nutrition Board: Vitamin and Mineral Recommendations

"Prescription for Nutritional Healing, 4th Edition;" Phyllis Balch; 2006

accessdata.fda.gov: 2006 FDA Science Forum Poster Abstract