Get More Vitamins Practice

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The word vitamin comes from the word "vital". Vitamins are important to your body for growth and development. Each vitamin has a recommended daily allowance, which is the amount of vitamins your body needs to function and stay healthy. With this practice you seek to ensure you are getting all the vitamins you needed every day. The best way to obtain all of your essential vitamins each day is to eat a balanced diet that contains a wide variety of foods. However, you can also find ways to supplement your diet if you need to get additional amounts of vitamins.

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You can Expect: boosted immunity, better metabolic functioning, improved mood and mental performance, longevity, improved central nervous system performance, healthier skin, eyes, bones, joints teeth and hair.

Level of Effort: Easy

Time Involved: A few minutes a day.

 

Getting Started:

  1. Review the different kinds of vitamins and the "best sources"
  2. Identify if there are vitamins that you may be missing (i.e. foods sources you don't eat)
  3. Make a list of the foods you plan to eat which will supply you with the vitamins you need. Aim to eat 1-2 items from your list per day.

 

What to Consider:

 


 

1. Review vitamins and the "best sources"

There are two main groups of vitamins:

  • Water Soluble
  • Fat Soluble

 

Water Soluble Vitamins - Water-soluble vitamins are in water. You can't "overdose" on these because you body simply uses what it needs and excretes the rest. There are nine water soluble vitamins: eight B vitamins and vitamin C. Water soluble vitamins are easily destroyed by heat, light and in cooking, B vitamins must be taken together for the best results.

Water sol vitamins

 

Fat Soluble Vitamins - Fat-soluble vitamins are carried in fats. You can "overdose" on these because your body uses what it needs and then stores the rest in your body's fat. These "extra" stores can be toxic. There are four fat-soluble vitamins: A, E, D & K. Fat soluble vitamins are much more stable than water soluble ones.

Fat sol vitamins

 

 

2. Identify vitamins that you may be missing

Identify if there are vitamins that you may be missing because you do not eat the food source they are contained in. One method is to keep a food diary - pay attention and be honest. Monitor if you're eating a well balanced diet rich in fruits and vegetables. Try to identify those foods you do not eat and the related micronutrients so that you can ensure some other element in your diet will supply it.

 

3. Make a list

Make a list of the foods you plan to eat which will supply you with the vitamins you need. Aim to eat 1-2 items from your list per day.

  • Try to include the foods that may be missing from your diet in your daily food practice to get the vitamins you have identified you might be missing.
  • Or, if there are foods you know you will not be including the try a single ingredients supplement as an alternative.  For example: If you hate milk and eggs then you are most likely not getting all of the Biotin you need and should take a Biotin supplement.

Micronutrients are necessary to support daily metabolic processes, maintain cellular efficiency and support optimal nutrition. Since it is nearly impossible to get all the micronutrients needed through your diet, another alternative is to take a "multivitamin" containing the following elements:

  • Vitamins: A, B6, B12, C, D3, E, F/B9, Thiamin, Riboflavin, Niacin, Biotin, Panthothenic acid
  • Minerals: Calcium, Magnesium, Selenium, Zinc, Potassium
  • Other: Omega 3, Beta Carotene

While multivitamins help, your body doesn't use the micronutrients in this form as well as it does from food or even single ingredient supplements.

 

Vitamins

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Why are Vitamins important?

The foods you eat provide the energy your body needs to function. Just like you need to put fuel in your car or recharge your cell phone battery, your body needs to be fed energy-providing foods every day. Vitamins are like the "spark plugs" that ignite all of your metabolic reactions. Vitamins are necessary to support daily metabolic processes, maintain cellular efficiency and support optimal nutrition.

Vitamins are the body's "Little Helpers": Vitamins and minerals usually function as co-enzymes, which means they help chemical reactions in the body happen a lot faster. For example, many of the B complex vitamins help your body burn carbohydrates for energy. Vitamin A is needed for vision, zinc is involved in many metabolic processes, and vitamin C helps keep connective tissue strong and your immune system functioning. Your diet needs to provide adequate amounts of all of these "little helpers." A healthy, balanced diet will provide you with lots of vitamin and minerals. An unhealthy diet may make your body deficient in one or more of these helpers.

Mental and Physical Well Being: Vitamins provide the structural components your body needs to function properly and allow your mental and physical well being to thrive. Achieving the benefits of the mindful and body practice can only truly be achieved when your body is getting the essential elements it needs to do its job. Therefore, getting you needed vitamins helps reduce the stress on your body and mentally that boost your mental ability to experience feelings of joy and serenity.

 

Review general information about Supplements

In general supplements cover the variety of substances such as vitamins, minerals, foods, botanicals, amino acids and other nutrients that you can take in pill, tablet, capsule, powder or liquid form. While it is best to get the nutrients you need through eating a variety of foods rich in those nutrients, the next best thing is to take a single ingredient supplement. Learn more...

 

Additional Resources and Articles

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