Vitamins – What Exactly Do they Do (and which foods are they in?)

Posted on 23 Nov 2023 in Nutrition

Vitamins – What Exactly Do they Do (and which foods are they in?)

Posted on 23 Nov 2023 in Nutrition


As we age, paying attention to nutritional needs becomes increasingly crucial for maintaining optimal health. But with the wealth of information on vitamins online and in the media, deciphering what each does and determining the appropriate dosage can feel like navigating a complex maze.

First and foremost, it’s important to talk to your Doctor to understand what vitamins you should be particularly concerned about. But in this piece, we’ll take a look at the major vitamins your body needs, where you get them from, and how to make sure you’re getting enough.

Vitamins from Food: Nature's Perfect Package

Consuming a diverse array of nutrient-dense foods provides a complex array of vitamins, minerals, and other essential compounds. Whole foods offer a spectrum of nutrients that work together, enhancing absorption and bioavailability (the amount of a nutrient your body is actually able to use, as opposed to what gets filtered out).

Bioavailability: Nutrients in food are often more bioavailable than those in supplements. The body is adept at recognizing and utilizing vitamins in their natural form, promoting optimal absorption.

Nutrients that work together: Foods contain a complex matrix of compounds that work synergistically. For example, the combination of vitamin C and iron in foods enhances iron absorption, a great example of how nutrients in food work together.

Fiber and Phytonutrients: Whole foods provide fiber and phytonutrients, contributing to overall health. Fiber supports digestive health, while phytonutrients exert protective effects against chronic diseases.

Supplements can be a great ally that can help us get the vitamins and nutrients we need, but they shouldn’t be a replacement for a good diet. Make sure to check with your Doctor about your vitamin needs before relying on supplements.

Meeting Your Vitamins: Who Are They and What do They Do?

Vitamin A: Supporting Vision and Immunity

Vitamin A is a fat-soluble vitamin known for the many important roles it plays in your body. It helps maintain healthy vision, supporting the integrity of skin tissues, and fortifying your immune system.

Two types of vitamin A exist in our diets – preformed vitamin A (found in animal products) and provitamin A (found in colorful fruits and vegetables). For seniors, incorporating carrots, sweet potatoes, spinach, and kale into your diet helps make sure you’re getting enough of this important vitamin.

B Vitamins: Energizing the Body

The B vitamin complex comprises B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Together, these vitamins are important for turning food into energy, supporting brain function, and maintaining a healthy nervous system.

Whole grains, lean meats, dairy products, nuts, and legumes are rich sources of B vitamins. Seniors benefit from including these nutrient-dense foods in their diet to boost energy levels and maintain cognitive well-being.

Vitamin C: Boosting the Immune System

Vitamin C plays a vital role in supporting the immune system and protecting against illnesses. Found in citrus fruits, strawberries, and bell peppers, you can boost immune resilience by incorporating these colorful and nutrient-packed foods into your meals.

Vitamin D: Essential for Bone Health

Vitamin D, known as the "sunshine vitamin," is critical for bone health. It aids in calcium absorption and promotes bone mineralization. Exposure to sunlight, along with fortified dairy products and fatty fish, makes sure you’ll get enough Vitamin D. But don’t forget your sunscreen if you’re gonna take your vitamins outdoors!

Vitamin E: Antioxidant for Cell Protection

With antioxidant properties, Vitamin E helps protect cells from damage and supports skin health. Nuts, seeds, and vegetable oils are good sources of Vitamin E that seniors can include in their diet.

Vitamin K: Crucial for Blood Clotting and Bone Health

Vitamin K plays a crucial role in blood clotting and bone health. Leafy greens like kale and spinach are rich sources of Vitamin K that contribute to maintaining bone density in seniors.

Understanding Macronutrients and Micronutrients

Beyond vitamins, it's essential to know the difference between macronutrients and micronutrients. Macronutrients include carbohydrates, proteins, and fats, which are required in larger amounts to provide energy. Micronutrients, on the other hand, encompass vitamins and minerals, needed in smaller quantities to support the functions we discussed above.

In other words, a complete diet is about more than just getting enough vitamins – it’s important to consider all your nutritional requirements. Luckily, eating a diverse diet is often enough to make sure you’re getting all you need.

Striking the Right Balance for Senior Nutrition

While obtaining essential vitamins through a balanced diet is ideal, it's important to strike the right balance. Consulting with a healthcare professional is an important step to tailor vitamin intake based on your individual health needs, considering factors such as your existing health conditions, medications, and dietary preferences.

Understanding the role of vitamins in senior health is important for maintaining your overall well-being. Whether supporting vision, energy, immunity, or bone strength, each vitamin contributes uniquely to the symphony of good health.

That’s where Heart to Home Meals shines – our meals are specifically tailored with your nutrition in mind, whether you’re concerned about getting enough vitamins, protein or fibre, we’ve got a delicious option for you to try.

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