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3 Essential Vitamins & Where To Find Them

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 is packed with Vitamin A

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.

weights food intolerance testing
Studies show a correlation between Vitamin D & 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.

How vital are vitamins to your diet?

Are you looking to revolutionise your diet after allergy or intolerance testing? Vitamins (along with minerals) are required for essential body function and cannot be synthesised in the body, therefore they must be taken in through the diet. Vitamins provide the key to unlocking and using macronutrients for a specific purpose in the body. For example, B vitamins are required to produce energy for the body and a deficiency of this nutrient can result in fatigue.

Vitamins are either water-soluble or fat-soluble, meaning they require this substance to be present in order to absorb them. Everyone has a different level of requirement of vitamins due to different life stages, physical activity, health conditions, and medications however what is important for everybody is a good range of nutrient-dense food to provide a constant supply of vitamins for health and optimum function.

Below are the richest sources of each vitamin:

Water-Soluble B Vitamins                           

Oats, whole wheat, nuts, rye, buckwheat, brown rice, Brewer’s yeast, peanuts, mushrooms, soybean flour, split peas, pecans, soybeans, oatmeal, buckwheat flour, sunflower seeds, lentils, rye flour, cashews, chickpeas, broccoli, hazelnuts, brown rice, whole wheat flour, peppers


Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, milk, yogurt, eggs, Swiss cheese, fortified products

Vitamin C                              

Red peppers, guavas, kale, kiwi, broccoli, Brussel sprouts, strawberries, raspberries, blackberries, blueberries, oranges, tomatoes, peas, mange tout, papaya, mango, pineapple, melon

Fat-Soluble Vitamin A Retinol                                   

Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, goat’s cheese, cheddar, cream cheese, butter, eggs

Beta Carotene                       

Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, cos lettuce, romaine lettuce, dried apricots, prunes, peaches, melon, red peppers, tuna fish, mackerel, mango, eggs, butter

Vitamin D                              

Salmon, trout, swordfish, mackerel, tuna, mushrooms, buttermilk, some yogurt, sunlight, fortified products

Vitamin E                              

Dark leafy greens – cooked spinach, swiss chard, turnip greens, collards, kale, nuts – almonds, hazelnuts, pistachios, sunflowers seeds, avocado, shellfish – shrimp, crayfish, fish – rainbow trout, swordfish, herring, smoked salmon, salmon, plant oil – olive oil, sunflower oil, grapeseed oil, canola oil, broccoli, buttersquash and sweet potato, blackberries, kiwifruit, mango, peaches, nectarines, apricots, guavas, raspberries

Vitamin K                             

Dried herbs – basil, thyme, coriander, sage, parsley, green leafy vegetables – kale, spinach, mustard greens, spring onions, cress, brussel sprouts, cabbage, chilli powder, paprika, fennel, leeks, soy beans, olive oil,

These vitamins are all perfect if you are looking at improving your diet. If you do have any questions, Lifelab Testing will be able to help you via LiveChat.