10 Essential Vitamins Your Body Needs

​

Vitamins are organic compounds your body needs to perform all of its essential functions - like growing tissues, regulating metabolism and maintaining a healthy immune system. Sometimes, the word ‘vitamins’ is also used as a colloquial reference to minerals, fatty acids, amino acids - and the 13 actual vitamins humans require, of course! So we’ll keep it inclusive with a list of vitamins and compounds your body needs. Vitamins are best when they come from food, versus a dietary supplement, so by eating real, unprocessed whole foods in your diet, you’re getting the best of these vitamins. Make it a ritual, like you do with your daily spoonful of our favorite wonderfood, Manuka Honey.

​

1. Magnesium – This mineral plays an important role in muscle contractions. It is also a natural muscle relaxant and can help smooth muscles, including your intestines. It also helps another essential vitamin, calcium, to absorb. It can be found in natural sources such as spinach and other leafy greens, almonds and beans.

​

2. Calcium – This mineral is very essential for bone and teeth health. Some natural sources for this mineral are dairy milk and fortified plant-based milks including almond and cashew milk.

​

3. Vitamin C – This water-soluble vitamin plays important roles in immune system function. It is also an antioxidant, which means it helps neutralize free radicals that are believed to cause aging of cells. Orange juice, cherries, red peppers, kale, and grapefruit are some examples of foods where this popular vitamin is found. Vitamin C is also found in Comvita Kids Day-Time Syrup and Comvita Kids Night-Time Syrup.

​

4. Vitamin B-12 – This is one of the most important essential vitamins. It is a co-enzyme that is vital in the conversion of food to be used as energy. It is widely available in many forms: pills, liquids, and even injections. But the most effective way to get Vitamin B12 is through foods such as beef, chicken, fish, eggs and fortified breakfast cereals.

​

5. Omega-3 – Omega-3 is the beneficial fatty acid found in fish, fish oil, Algal oil or hemp seeds. Foods containing it are consumed for their reported role in cardiovascular health, brain function, and mood.

​

6. Vitamin D – This vitamin is important for bone and colon health. Your body generates it when your skin is exposed to sunlight. In today’s high-tech world, many people spend time away from the sun and thus supplement vitamin D3 to ensure healthy levels. Foods containing it include broccoli, egg yolks, cereals, and fatty fish.

​

7. Iron – This metal is responsible for the red color of your blood. Iron deficiency, known as anemia, has been associated with autoimmune disorders like lupus. Foods containing iron are clams, liver, beans, and spinach.

​

8. Potassium – Potassium is an electrolyte (like magnesium and calcium) that plays a role in keeping your body well-hydrated. Potassium is an important supporter of blood pressure. Many Western diets are low in potassium. Unfortunately, potassium cannot be easily supplemented due to a rule that limits the amount that is sold in over-the-counter tablets and capsules. Because of this, finding natural sources such as vegetables and fruits (like bananas, citrus, and spinach) is vital.

​

9. Vitamin A – This fat-soluble vitamin is often found in carrots and other similarly pigmented vegetables. It can also be found in meat, especially liver. Also known as a carotenoid, it is known to be good for your eyes and assists in fighting chronic diseases.

​

10. Co-Q10 (also known as Ubiquinol) – Ubiquinol is a co-enzyme that is often taken for heart health. Co-Q10 helps to increase blood oxygenation and is also potent anti-oxidant. Food sources include liver, peanuts, shellfish, beef, legumes, spinach, broccoli and cauliflower.