Vitamins
Being a pescatarian has led me through a wild ride. At the beginning I didn’t understand why I was still craving meat on certain days. Now I know that I was missing essential vitamins in my diet when I eliminated meat. Thus, I think it is important to post a blog on the 13 essential vitamins. For reference, vitamins are substances that are needed for growth, normal cell function, and development. Without essential vitamins, the body will not be able to work properly.
The big 13 essential vitamins
• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (Folate or folic acid)
• Vitamin B12 (cobalamin)
The 13 vitamin functions
When becoming a pescatarian, not consuming enough of the essential vitamins led me to craving meat and having fatigue on some days. Each of the 13 essential vitamins plays a critical role in maintaining the body’s health. A lack of any one of these vitamins, (known as a vitamin deficiency) can also lead to health issues. Therefore it is imperative to consume enough nutrient-rich foods like fruits, vegetables, legumes, and whole grains. Here's a breakdown of the key vitamins and their roles:
• Vitamin A supports the health of teeth, bones, skin, soft tissues, and mucous membranes.
• Vitamin C (ascorbic acid) is an antioxidant that promotes gum and teeth health, aids in iron absorption, supports tissue maintenance, and assists in wound healing.
• Vitamin D (the "sunshine vitamin") is produced by the body through sunlight exposure. It aids in calcium absorption, necessary for strong teeth and bones, and regulates calcium and phosphorus levels in the blood. Limited sun exposure may require dietary supplements to meet needs.
• Vitamin E (tocopherol) acts as an antioxidant, aids in red blood cell formation, and helps the body utilize vitamin K.
• Vitamin K is crucial for normal blood clotting and may play a role in bone health.
• Biotin supports the metabolism of proteins and carbohydrates and is involved in hormone and cholesterol production.
• Niacin (vitamin B3) helps maintain healthy skin and nerves and may lower triglycerides at higher doses.
• Thiamine (vitamin B1) converts carbohydrates into energy, crucial for pregnancy, breastfeeding, heart health, and nerve function.
• Riboflavin (vitamin B2) supports growth, red blood cell production, and works with other B vitamins.
• Pantothenic acid (vitamin B5) is important for food metabolism and the production of hormones and cholesterol.
• Pyridoxine (vitamin B6) helps produce red blood cells, supports brain function, and is vital for protein metabolism, with higher protein intake requiring more of this vitamin.
• Folate (vitamin B9) works with vitamin B12 to form red blood cells and produce DNA, essential for tissue growth and cell function. Pregnant women need adequate folate to prevent birth defects like spina bifida. Many foods are fortified with folic acid, a form of folate.
• Cobalamin (vitamin B12) is essential for metabolism, red blood cell formation, and maintaining the nervous system.
Vitamins are defined by two categories:
fat-soluble or water-soluble
I know big words, but let me try to easily break it down for you. Fat soluble vitamins are vitamins are dissolved in fats and oils. In contrast water soluble vitamins are vitamins that are easily dissolved in water. There are four fat soluble vitamins and there are nine water soluble vitamins.
The fat-soluble vitamins are stored in the body's mucles, liver, and fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. The presence of dietary fat allow these vitamins to be absorbed more easily by the body.
The water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are all of the B vitamins and vitamin C. Any leftover or excess amounts of these vitamins will leave the body through urine. These vitamins have to be consumed on a daily basis to prevent shortages or deficiencies in the body. There is an exception to this which is vitamin B12. Vitamin B12 can be stored in the liver for many years.
Obtaining vitamins from food
Becoming a pescatarian forced me to figure out where I was going right and wrong with my diet. When changing your diet or just monitoring your diet for overall health, it is important to understand how and why these vitamins function the way they do. Therefore, it was essential to learn what vitamins came from what food sources and how I could improve my diet. Below is a list that helped me in learning how to obtain vitamins from various food sources. ( this list is not strict to being a pescatarian )
(FAT-SOLUBLE VITAMINS (ADEK) )
Vitamin A:
• Dark green leafy vegetables (broccoli, spinach)
• Yellow or orange vegetables/fruits (carrots, mangos, cantaloupe, sweet potatoes)
• Fortified breakfast cereals
• Eggs
• Dairy products such as fortified milk (cheese, yogurt, butter, and cream)
• Fish, liver and beef
Vitamin D:
• Fish (fatty fish such as herring, salmon, mackerel)
• Fish liver oils
• Fortified cereals
• Mushrooms
• Egg yolks
• Fortified milk and dairy products (cheese, yogurt, butter, and cream)
Vitamin E:
• Avocados
• Dark green vegetables (turnip greens, spinach, broccoli, asparagus)
• Oils (safflower, corn, and sunflower)
• Papaya and mango
• Peanuts
• Pumpkin and sunflower seeds
Vitamin K:
• Cauliflower
• Cabbage
• Cereals
• Dark leafy vegetables (kale, spinach, turnip greens)
• Dark green vegetables (broccoli, brussels sprouts, and asparagus)
• Fish, beef, eggs
WATER-SOLUBLE VITAMINS
Thiamine (B1):
• Peas
• Whole grains
• Legumes
• Nuts and seeds
• Eggs
• Enriched bread and flour
• Lean meats
• Organ meats
Riboflavin (B2):
• Leafy greens
• Eggs
• Dairy products
• Nuts
• Legumes
• Lean meats
Niacin (B3):
• Enriched breads and fortified cereals
• Fish (tuna and salt-water fish)
• Nuts
• Potato
• Poultry
• Avocado
• Eggs
• Lean meats
• Legumes
Pantothenic acid (B5):
• White and sweet potatoes
• Whole-grain cereals
• Broccoli, and kale
• Legumes and lentils
• Milk
• Eggs
• Mushrooms
• Organ meats
• Poultry
Pyridoxine (B6):
• Nuts
• Legumes
• Avocado
• Banana
• Meat
• Poultry
• Whole grains (processing removes a lot of this vitamin)
Biotin (B7):
• Milk
• Nuts
• Legumes
• Chocolate
• Cereal
• Egg yolk
• Organ meats (liver, kidney)
• Pork
• Yeast
Folate (B9):
• Beans (cooked pinto, navy, kidney, lentils, and lima)
• Asparagus and broccoli
• Beets
• Oranges and orange juice
• Peanut butter
• Fortified cereals
• Green leafy vegetables (spinach and romaine lettuce)
Cobalamin (B12):
• Eggs
• Fortified foods
• Milk and products of milk
• Organ meats (liver and kidney)
• Poultry
• Meat
• Shellfish
Ascorbic acid (Vitamin C):
• Spinach
• Strawberries
• Tomatoes
• Broccoli
• Cauliflower
• Citrus fruits
• Brussels sprouts
• Cabbage
• Potatoes