The Health Nut Holistic Nutrition | About Vitamins & How They Help You Live the Life You Deserve
The Health Nut | Holistic Nutrition, Vitamins & Supplements

Vitamins

The Health Nut Holistic Nutrition | About Vitamins & How They Help You Live the Life You Deserve

Vitamins

What Are Vitamins?

Vitamins are organic substances which have an important role in regulating processes of the human body. Vitamins are organic, meaning that they contain the element carbon. Vitamins are essential macronutrients, supporting the body’s growth, vitality, health, digestion, and elimination systems, and helping resist disease.

In most cases, the human body cannot manufacture its own vitamins, so we must obtain them through the foods we eat. Vitamins are found in small amounts in plants and animals, so a well-balanced and holistic diet is important in ensuring we get the different types of vitamins our bodies need to function properly.

Vitamins are not part of the body’s tissues. Rather, vitamins support the metabolic processes used to build, repair and replace bones, muscles, ligaments and other body tissue.

The Health Nut Holistic Nutrition | What Are Vitamins?

Check Out Our Most Popular Vitamins

  • $32.75

    Product Details
  • $22.50

    Product Details
  • $36.00

    Product Details
  • $53.50

    Product Details
  • $75.75

    Product Details
  • $31.25

    Product Details
The Health Nut Holistic Nutrition | What Are Vitamins?

Different Types of Vitamins

There are two main classifications of vitamins, and then a total of 13 essential vitamins.

Water-Soluble & Fat-Soluble Vitamins

Water-soluble vitamins dissolve in water and are absorbed into the bloodstream with water. They are typically not stored in the body, so it is very important to include them in your diet frequently as they are eliminated from the body quickly through urine and feces.

Fat-soluble vitamins dissolve in fats and can be stored by your body for future use. This is both an advantage in that you don’t need an on-going supply of fat-soluble vitamins as your body can use what it needs from it’s reserves. However, the disadvantage is that if you overconsume fat-soluble vitamins your body can build up too much of a reserve, the amount of vitamin can actually become toxic.

13 Types of Essential Vitamins

The following tables list the 13 essential vitamins, which body systems they support, and the most common types of food in which they can be found.

Fat Soluable Vitamins

Body Systems Supported
  • Eyesight
  • Growth and tissue healing
  • Healthy skin
  • Antioxidation
  • Lowers cancer risk
  • Supports the immune
  • Regulating genetic processes
Food Sources
  • Liver
  • Liverwurst
  • Sweet Potato (cooked)
  • Carrots
  • Pumpkin
  • Kale
  • Apricots
  • Butternut Squash
  • Romain Lettuce
  • Canteloupe Melon
  • Sweet Red Pepper
  • Broccoli
  • Rapini
  • Tuna (cooked)
  • Butter (grass-fed cows)
  • Green Peas
  • Apricots
  • Tofu (silken)
  • Goat Cheese (hard)
  • Passion Fruit
  • Zucchini
  • Mango
  • Tomatoes
  • Egg Yolks
  • Whole Milk
  • Watercress
  • Hot Spices (paprika, cayenne, chilli powder)
  • Mint (dried)
  • Parsely (fresh)
Body Systems Supported
  • Regulate calcium metabolism
  • Modulate the innate and adaptive immune response
  • Protects against oxidative stress and neuroinflammation in Multiple Sclerosis and Parkinson’s
  • ¬†Modulator of the endocrine system, especially the sex glands
  • Helps control insulin blood glucose levels
  • Essential for the healthy development of the sperm cell nucleus, maintains semen quality and sperm count
Food Sources
  • Eel (cooked)
  • Wild Salmon (cooked)
  • Cremini Mushrooms (exposed to UV light)
  • Cod Liver Oil
  • Paneer or Queso Fresco
  • Pork Chops (cooked)
  • Fish Roe (raw)
  • Eggs
  • Beef Short Ribs (cooked)
  • Beef Roast (lean, cooked)
  • Turkey (cooked)
  • Chicken (cooked)
Body Systems Supported
  • Strong antioxidant
  • Aids in protecting the pituitary from free radicals
  • Effective in stimulating the pituitary gland
  • Plays a role in pituitary hormone production
  • Improves sperm count, quality, and motility
  • Improves sperm’s ability to penetrate the egg
Food Sources
  • Wheat germ oil
  • Sunflower seeds
  • Almonds
  • Wheat germ
  • Anchovies (canned)
  • Taro
  • Parsnips
  • Red bell peppers
  • Carrots
  • Hazel nuts
  • Olive Oil
  • Pine nuts
  • Rice bran
  • Trout (cooked)
  • Shrimp (cooked)
  • Asparagus (cooked)
  • Kiwifruit
  • Quinoa (cooked)
  • Spirulina
  • Apricots (dried)
  • Olives
  • Jalapeno peppers (raw)
  • Spinach (raw)
  • Avocado
  • Broccoli
  • Butternut squash
  • Tomatoes
Body Systems Supported
  • Necessary for blood clotting
  • Participates in the production of proteins in the bone
  • Aids the production of osteocalcin, which helps calcium crystallize in the bones
  • Speeds healing of fractures by stimulating bone growth
Food Sources
  • Chard
  • Kale
  • Dandelion greens
  • Spinach
  • Collard greens
  • Turnip greens
  • Mustard greens
  • Broccoli rapini (cooked)
  • Radicchio
  • Endive
  • Green onions
  • Brussel sprouts
  • Red and green leaf lettuce
  • Cooked cabbage
  • Arugula
  • Hot chilli peppers (sun-dried)
  • Romain lettuce
  • Kelp
  • Fennel (raw)
  • Olive oil
  • Pine nuts (dried)
  • Asparagus

Water Soluable Vitamins

Body Systems Supported
  • Helps the body generate energy from nutrients
  • Necessary for the growth, development and function of cells
Food Sources
  • Baker’s yeast
  • Rice bran
  • Spirulina
  • Wheat germ
  • Sunflower seeds
  • Hibiscus tea
  • Pine nuts
  • Cilantro
  • Sesame seeds
  • Tomatoes (sun-dried)
  • Pork (lean)
  • Whey
  • Whole wheat pasta
  • Navy beans
  • Shiitake mushrooms (dried)
  • Okra
  • Jerusalem artichokes
  • Beet greens
  • Spinach (cooked)
  • Cilantro
Body Systems Supported
  • Helps convert food into fuel
  • Produces energy in the body
  • Helps the body metabolize fats and protein
Food Sources
  • Spirulina
  • Whey powder
  • Almonds
  • Maple syrup
  • Beef (lean, cooked)
  • Lamb (cooked)
  • Cremini mushrooms (raw)
  • Venison
  • Sesame seeds
  • Squid
  • Eggs (hard-boiled)
  • Pork sirloin (cooked)
  • Mackeral (cooked)
  • Tomatoes (sun-dried)
  • Spinach (cooked)
  • Beet greens
  • Tempeh (cooked)
  • Kidney bean sprouts
  • Asparagus (cooked)
  • Soymilk (unsweetened)
  • Milk (whole)
  • Peas (frozen)
  • Yogurt (whole milk)
  • Zucchini
Body Systems Supported
  • Converts carbohydrates into glucose
  • Metabolizes fats and proteins
  • Keeps the nervous system working properly
Food Sources
  • Yeast extract
  • Baker’s yeast
  • Rice bran
  • Instant coffee
  • Tuna (cooked)
  • Anchovies (canned)
  • Lam liver (cooked)
  • Turkey breast (cooked)
  • Chicken breast (cooked)
  • Shiitake mushrooms (dried)
  • Tuna (canned)
  • Spirulina
  • Veal (cooked)
  • Venison (cooked)
  • Duck (cooked)
  • Tomatoes (sun-dried)
  • Beef (grass-fed)
  • Sunflower seeds
  • Pork
  • Portabello mushrooms (grilled)
  • Chis seeds
  • Coffee (espresso)
  • Kidney beans (sprouted)
  • Green peas
  • Avocado
Body Systems Supported
  • Breaks down fats and carbohydrates for energy
  • Crucial to the manufacture of red blood cells, sex and stress-related hormones produced in the adrenal glands
Food Sources
  • Baker’s yeast
  • Chicken liver (coooked)
  • Rice bran
  • Sunflower seeds
  • Whey (dried)
  • Shiitake mushrooms (cooked)
  • Liver cheese
  • Spirulina
  • Wheat germ
  • Paprika
  • Trout
  • Tomatoes (sun-dried)
  • Goose (cooked)
  • Wild salmon
  • Pork sirloin
  • Beef and veal
  • Lobster (cooked)
  • Duck (cooked)
  • Eggs
  • Avocado
  • Ostrich (cooked)
  • Triticale
  • Buckwheat (roasted)
  • Chicken and turkey drumstick
  • Sweet potato (baked)
  • Peas (frozen, cooked)
  • Sweet corn (cooked)
Body Systems Supported
  • Helps maintain healthy amino acid in the blood
  • Builds a strong immune system
  • Helps guard against infection
Food Sources
  • Rice bran
  • Baker’s yeast
  • Sunflower seeds
  • Wheat germ
  • Pistachio nuts
  • Tuna (cooked)
  • Beef liver (cooked)
  • Shiitake mushrooms (dried)
  • Turkey (cooked)
  • Venison (cooked)
  • Sage
  • Pheasant (cooked)
  • Molasses
  • Octopus (cooked)
  • Tofu (firm)
  • Whey powder
  • Chilli pepper (hot)
  • Chickpeas
  • Bananas
  • Buckwheat (toasted)
  • Potato (baked with skin)
  • Garlic
  • Sweet potato (baked)
  • Kale
  • Summer squash
  • Green bell peppers
  • Lima beans
  • Leeks (cooked)
  • Collards (frozen, cooked)
  • Bulgar (cooked)
  • Edamme/soybeans (green, cooked)
Body Systems Supported
  • Involved in metabolism as a coenzyme
  • Transfers carbon dioxide to support breaking down food into energy
Food Sources
  • Beef liver
  • Eggs (cooked)
  • Salmon
  • Yeast
  • Bananas
  • Avocados
  • Pork
  • Sweet potato
  • Sardines
  • Raspberries
  • Walnuts
  • Peanuts
  • Mushrooms
  • Cauliflower
  • Milk
Body Systems Supported
  • Helps the body convert carbohydrates into glucose to produce energy for the body
Food Sources
  • Baker’s yeast
  • Chicken liver (cooked)
  • Wheat germ
  • Sunflower seeds
  • Black-eyed peas
  • Edamme/soybeans (green, cooked)
  • Lentils
  • Soybeans (sprouted)
  • Shiitake mushrooms (dried)
  • Asparagus
  • Romaine lettuce
  • Basil
  • Rye bread
  • Chestnuts
  • Beets
  • Broccoli (raw)
  • Walnuts
  • Tahini/sesame butter
  • Globe artichokes
  • Hazelnuts
  • Flaxseed (ground)
  • Wheat bread
  • Avocado
  • Blue mussels
  • Green peas
  • Okra
  • Alaska king crab
  • Mango
  • Cauliflower
  • Orange
  • Celery
  • Leeks (raw)
  • Cantaloupe
  • Tea (black, brewed)
  • Parsley (fresh)
Body Systems Supported
  • Needed to form red blood cells and DNA
  • Key player in the function and development of brain and nerve cells
Food Sources
  • Shellfish (clams, mussels, oysters, cooked)
  • Beef liver (cooked)
  • Fish (mackeral, tuna, wild salmon, cooked)
  • Alaskan king crab (cooked)
  • Whelk (cooked)
  • Beef steak (lean, cooked)
  • Emu (cooked)
  • Ostrich (cooked)
  • Sweet whey (dried)
  • Venison (cooked)
  • Scallops (cooked)
  • Rice milk
  • Buttermilk
  • Turkey (cooked)
  • Swiss cheese
  • Eggs
  • Chicken (cooked)
Body Systems Supported
  • Used in the formation and maintenance of collagen
  • Helps prevent oxidation of water-soluable molecules that could create free radicals
  • Protects vitamin A and some of the B vitamins from oxidation
  • May reduce the toxicity of the heavy metals lead, mercury, and arsenic
Food Sources
  • Acerola cherry
  • Rose hips
  • Kiwi fruit
  • Broccoli
  • Oranges
  • Strawberries
  • Green chillies
  • Guavas
  • Black currants
  • Sweet bell peppers
  • Kale
  • Jalapeno peppers
  • Parsley
  • Garden cress
  • Scotch/curly kale
  • Lychees
  • Red chillies
  • Kohlrabi
  • Papaya
  • Snow peas
  • Corriander seeds
  • Ground saffron
  • Elderberreis
  • Dandelion greens
  • Grapefruit
  • Starfruit
  • Tomatoes
  • Thyme

Vitamin Deficiency & Choosing the Right Vitamin Supplements

Why are so many people vitamin deficient? There are many reasons, but here are three of the most common:

Our Lifestyles Are Too Busy

With both parents working in so many families or parents with multiple jobs, it is often hard for people to find the time to buy wholesome foods and prepare nourishing meals. Too often fast food on the way home from work or something that can be quickly microwaved is the choice over a healthy and nutritious meal.

Highly Processed Foods

Highly processed foods lose most of their nutrients during manufacturing. This happens both through the pasteurization process they use to kill off any bacteria present (which also destroys some vitamins), and by stripping many of the nutrients out during mass production (for example, using heat to break apart the fiber in whole grain breads). This leaves many of these foods devoid of most essential vitamins.

Poor Growing Conditions

Much of our fruit and vegetable supply comes from barren soil that simply cannot produce healthy, nutrient-rich food anymore. The widespread use of pesticides has depleted our soils and makes it difficult to grow anything naturally. Farmers have to replace all this lost ground with fertilizer made up of heavy doses of minerals meant specifically for plant growth, not sustaining human bodies.

Consult Your Holistic Nutrition Specialist

If you are unsure of which vitamins to supplement into your diet, consult your local holistic nutritionist. They will help you understand where your vitamin deficiencies are and which vitamins you could add to help give your body the support it needs.

The Health Nut Holistic Nutrition | Vitamin Deficiencies & Choosing the Right Vitamin Supplements

Shop All Products & Categories

The Health Nut Holistic Nutrition | Vitamins, Minerals and Supplements to Help You Live the Life You Deserve
SHOP ALL PRODUCTS
The Health Nut Holistic Nutrition | High Quality Vitamins to Help You Live the Life You Deserve
SHOP FOR VITAMINS
The Health Nut Holistic Nutrition | High Quality Amino Acids to Help You Live the Life You Deserve
SHOP FOR AMINO ACIDS
The Health Nut Holistic Nutrition | High Quality Minerals to Help You Live the Life You Deserve
SHOP FOR MINERALS
The Health Nut Holistic Nutrition | High Quality Herbals to Help You Live the Life You Deserve
SHOP FOR HERBALS