Benefits of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
by Amanda A. Kostro Miller, RD, LDN
Amanda serves on the advisory board for Fitter Living. Each bottle of Chlorophyll Water is fortified with additional Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Vitamin A is a nutrient that helps nourish healthy skin in order to protect your body from infection. Vitamin A is found in foods such as sweet potatoes, pumpkin, collard greens, turnips, winter squash, and carrots.
Vitamin B12 helps with red blood cell formation and nervous system function. Not getting enough B12 can lead to pernicious anemia and associated symptoms such as fatigue, paleness, weakness, weight loss and irritability. Good sources of B12 are found in eggs, milk, cheese, yogurt, meat, fish and poultry (which are foods that vegetarians/vegans may not eat frequently or ever). However, lacto-ovo vegetarians may eat dairy and eggs, which can help them get more B12 on a regular basis. If you have Crohn’s disease or HIV, these conditions may also increase your risk for vitamin B12 deficiency.
Vitamin C is a nutrient that helps with wound healing inside and outside the body. Wound healing is important for keeping infectious agents out of the body. If an infection can’t get into your body, then it can’t make you sick! Here’s a list of some foods that contain good amounts of vitamin C. Many plant-based foods contain lots of vitamin C: Citrus, Bell peppers, Cantaloupe, Papaya, Turnips, Brussels sprouts, Potatoes, Kiwi, Strawberries, Broccoli, Tomatoes, Kale
Vitamin D is a really important nutrient that helps with countless functional processes. Unfortunately, however, Vitamin D is found in only a few food sources, and vegans may be at the greatest risk of deficiency. Vitamin D is found in fortified dairy (and some dairy alternatives), fish liver oil, egg yolks, liver, fatty fish and mushrooms. Most of the foods mentioned are off limits in a vegan diet. Even though we do get some Vitamin D from sunlight, often the risk for skin cancer when exposed to sunlight outweighs the benefit of getting Vitamin D from sunlight.
IMPORTANT NOTE: Vitamin D is often found in your average multivitamin. Taking vitamin D supplements may be contraindicated in people with certain conditions, so make sure to only take vitamin D supplements if your doctor tells you to.