Vitamins are complex chemicals that are acquired from food sources and are essential for the healthy function of the body. Vitamins can be broken down into two categories: water-soluble, found in non-fatty, water-based foods, and fat-soluble, which are found in fatty foods.
Most vitamins found in fruit and vegetables are water-soluble, and are found in varying amounts in different types of fruit and vegetables. Fat-soluble vitamins are still found in fruit and vegetables, but need to be consumed with fats to have optimal absorption.
Vitamin C is found in broccoli, tomatoes, oranges, grapefruit, bell peppers, dark leafy greens, berries, peas, and papayas. Vitamin C is plays an important role in improving our immune response, and in the function of our immune cells. It may also decrease the adverse effects of exercise-induced reactive oxygen species, which reduces the effects of muscle damage and fatigue. Vitamin C is scouted as an important vitamin to supplement with when you’re feeling run down or unwell, and it’s clear to see why!
There are several types of B-complex vitamins, each with their own physiological function but all equally as important in their own regard. B vitamins are important for the metabolism of protein, carbohydrates and fats, and play a role in energy utilisation. One type of B vitamin, folic acid (or folate), is essential in the maintenance of nervous tissue and haemoglobin synthesis, our oxygen carrying cells. It is recommended that women who are trying to get pregnant, and pregnant women up to the 12th week of pregnancy, should supplement with folic acid to prevent neural defects to their developing baby – however, this should be discussed with a doctor first, as too much folic acid can have adverse effects if not spotted soon enough. We can find B vitamins in many of the major food groups, but in fruits and vegetables, you will find them in peas, broccoli, potatoes, tomatoes, spinach, and brussels sprouts.
Vitamin A, a fat-soluble vitamin, is also found in certain types of fruit and vegetables. You can find vitamin A in apricots, berries, apples, sweet potatoes, carrots, dark leafy greens, bell peppers and tropical fruits such as bananas and mangoes. Vitamin A is important in the normal function of our immune system, and it aids in keeping skin and the epithelial lining of tissues of the body, such as in the nose, healthy. Vitamin A also plays a role in reproduction and growth, aiding in the development of sperm in men and supporting the normal foetal growth during pregnancy. Vitamin A also participates in the conversion of light into nerve impulses within the retina, and therefore promotes vision.
Deficiencies in all types of vitamins can lead to poor growth and development in children, or long-term health conditions in adults, and it is therefore important that we maintain a healthy, balanced diet to avoid this. A good way of ensuring we consume enough vitamins is through the consumption of fruit and vegetables, and if a healthy diet is followed, there is no need for supplementation.
