“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Nutrition Tip #4 – What are Vitamins?

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

Millions of people worldwide take a multivitamin supplement to support health, but do any of us actually know what we are taking or why we are taking it? What are vitamins anyways?

In most cases, we could get the vitamins through a healthy eating plan.

I will tell you below, what vitamins are, what each does for your body and what foodstuff you can get these vitamins from. Let's get stuck in..

What are Vitamins?

vegetables at market what are vitaminsVitamins are a micronutrient found in plant and animal products that have derived their vitamin content from the animals’ diet. They are made up of 2 types, which are water soluble and fat soluble.

Water-soluble vitamins are the B complex and vitamin C.

Fat soluble vitamins are vitamins A, D, E, K.

What do they do?

As there are two types, I will break down their individual uses to make things as clear as possible.

Water soluble:

B Complex (B1 – Thiamine, B2 – Riboflavin, B3 – Niacin, B5 – Pantothenic Acid, B6 – Pyridoxine, B12 – Cobalamin, and Folic Acid.)

These are generally helpful in the proper use of Carbohydrates, and the release of energy.

You should make sure that enough of these vitamins are consumed within your normal diet.

Otherwise, a deficiency can lead to negative effects on the hair, nails, skin, nervous system, and digestive system.

Vitamin C – This vitamin works with the B complex, to assist with the recovery process after intense training. It will help to avoid muscle pain and stiffness and help to alleviate delayed onset of muscle soreness (D.O.M.S). It also helps to keep your gums, and skin healthy and helps to control stress.

Fat soluble:

Vitamin A – This vitamins job is to help with your eyesight and to have a protective effect on the cell membranes within our body and skin.

Vitamin D – This vitamin assists with strengthening teeth and bones, by maintaining the correct levels of calcium and phosphorous in the body.

Vitamin E – Many bodily functions are assisted by this vitamin, namely enabling proper blood circulation, reducing water retention, stimulating the healing of scar tissue and decreasing the bodies Oxygen requirement.

Vitamin K – This vitamins’ main purpose is to enable our blood to clot.

How much do I need?

The RDA of vitamins is shown in the table below.


Where do I get them?

plate with eggs spinach and salmon what are vitaminsAs well as from what is shown in the above table, each vitamin can be found in these foods. In addition to food, we can take supplements, but a healthy and diverse diet should give us a great foundation of vitamins.

  • B1 (Thiamin) – Milk, Eggs, Whole-wheat grain.
  • B2 (Riboflavin) – Milk, Liver, Kidney, Cereals.
  • B3 (Niacin) – Milk, Fish, Meat, Potatoes.
  • B5 (Pantothenic Acid) – Cereals, Beans, Peas.
  • B6 (Pyridoxine) – Eggs, Meat, Fish, Whole-wheat grain.
  • B12 (Cobalamin) – Milk, Fish, Liver, Eggs, Cheese.
  • Folic Acid – Green, Leafy Vegetables. (preferably raw)
  • Vitamin C – Citrus Fruit, Fresh Vegetables.
  • Vitamin A – Liver, Kidney, Eggs, Carrots, Squash.
  • Vitamin D – Eggs, Fish, Cereals.
  • Vitamin E – Vegetables & Vegetable Oil, Milk, Soya Beans.
  • Vitamin K – Vegetables, Liver, Egg yolk.

I hope this short guide has given you some food for thought (pun partly intended) and gives you an understanding of what each vitamin does for your body.

If there is any particular area of your body that you are having a health problem, it could be caused by a vitamin deficiency. If you include the foods that deliver that vitamin into your diet, you could start to notice a positive improvement.

If you would like to take a look at our meal plan here at the Fit Father Project, we offer a full 1-Day meal plan that can be sent directly to your inbox within the next few minutes.

All you need to do is click the box below, tell us which email address to send it to, and we'll get it taken care of.

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If you have any questions, please feel free to drop a note in the comments box below or on our Fit Father Project Facebook Page. I read and respond to every comment, so it would be a pleasure to hear from you.

I wish you every success!

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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