3 Essential Vitamins & Where To Find Them

Last Updated: 12th January 2023 · Written by Kate Young

Vitamins. You know they’re good for you, apparently. But to many, they’re kind of an abstract concept. You know you have a recommended amount you should get of them; you know they do something for your body but, beyond that, you’ve never really given it much thought. You’re not alone. The majority of people have no idea what each vitamin does or what foods you need to eat to get your recommended daily intake.

Here we take a look at three essential vitamins, what they do to support your body, the foods you should be eating to help feel their benefits and why food intolerance testing is vital to doing it right.

Vitamin A

Vitamin A is also known as retinol. There is a wide range of benefits to maintaining a healthy level of Vitamin A:

Strengthened Immune System – Your immune system is your body’s defence against viruses and infection. Vitamin A helps bolster this vital tool.

Vision In Poor Lighting – Vitamin A supports your ability to see at night or in poorly lit environments.

Skin Health – Stimulates the production of new skin cells to help keep skin looking young.

Vitamin A Food Sources

Cheese, eggs, oily fish, low fat spread, milk, yoghurt, liver.

Vitamin C

Vitamin C is another essential vitamin and deficiency can lead to a condition called scurvy. Benefits from Vitamin C include:

Protects Cells – As an antioxidant agent it helps protect cells both inside and out

Bone & Cartilage Health – Research has found a link between Vitamin C and reduced bone loss

Wound Healing – Involved in the synthesis of collagen, studies have found a link with improved wound healing

Vitamin C Food Sources

Oranges, Red & Green Peppers, Strawberries, Blackcurrants, Potatoes, Broccoli.

Vitamin D

Vitamin D deficiency is common, particularly in winter. Known as the sunlight vitamin, it is crucial to find dietary Vitamin D to supplement the reduced sunlight in winter. Vitamin D confers several benefits:

Muscle Strength – Researchers have found a correlation between high Vitamin D levels and increased strength.

Lung Function – Low Vitamin D levels has been shown to cause increased risk of lung diseases.

Brain Function – Vitamin D supports neurotransmitter synthesis and nerve growth.

Vitamin D Food Sources

Fatty fish, beef liver, cheese, egg yolks, mushrooms, fortified foods.

Food Intolerance Testing

When you’re looking to introduce new foods into your diet, it is essential to consider food intolerance testing. In your efforts to improve your vitamin levels, don’t expose yourself to food intolerance symptoms including fatigue, bloating and nausea. Find food intolerance testing to suit your budget here.