Published on
May 18, 2017
Dr. Cher Morgan

13 Essential Vitamins for Bodily Function- From Food!

Eating vitamin-rich foods instead of taking copious amounts of vitamin supplements is the same idea as eating foods with high water content instead of guzzling endless amounts of water each day. If you are strategic about the foods you put into your body, you can maximize the benefits on a physical and cellular level. Naturally, some of us prefer to stay away from supplements and taking pills in general. It feels a little more “synthetic” than say, munching on a plate of red peppers, Raw Chickpea-less Hummus or a kale salad. Many people believe that if vitamin supplements are good, then a higher quantity of them is better. However, this is not always the case. High vitamin doses can be toxic and can cause imbalances in the body. Some supplements are beneficial, but they should never be relied on a replacement for a healthy diet. Instead, try incorporating some of these Beauty Detox vitamin-rich foods into your diet to optimize your health!

Vitamins “101”:

Here are 13 essential vitamins for bodily function: Vitamins A, C, D, E, K, and B vitamins (riboflavin, niacin, thiamine, folate, B12, B6, niacin, pantothenic acid and biotin). Contrary to popular belief, the optimal way to get the vitamins you need is by consuming a varied diet rich in fruits, vegetables and other plant foods, including seeds, nuts and whole grains. There are two types of vitamins- water soluble (i.e. vitamin C, thiamine) and fat-soluble (vitamins D, E, & A). All this means is that some vitamins are found and stored in oils and fats while others dissolve in water and mix easily in your blood. Fat-soluble vitamins tend to stick around in the body longer, while water soluble vitamins are eliminated through the urine quicker and small amounts are stored in the body at one time. A handful of vitamins serve as antioxidants, like Vitamin E, C and beta-carotene (the precursor to vitamin A), and are beneficial for our bodies because they can slow aging and protect against cancer. Now that you know a little more about vitamins, let’s get to the food!

Vitamin A:

Vitamin A is typically found in food sources high in cholesterol and saturated fat such as cheese, milk and cream. We want to stay away from these types of foods. But there is hope! Focusing of foods rich in beta-carotene will generate Vitamin A in your body.


Beta-Carotene is a natural antioxidant that is used by the body to make Vitamin A. So instead of consuming fatty and high cholesterol foods to get our dosage of Vitamin A, I encourage you to find it indirectly through vegetables and certain fruits. The stronger or more intense the color of a vegetable or fruit means a higher concentration of beta-carotene content. Foods: Cantaloupe, pink grapefruit, broccoli, spinach, sweet potato, carrots, mango

Vitamin K:

Our intestines typically produce Vitamin K and it’s function is primarily to allow blood clotting when you are injured. It also ensures calcium gets to the bones and blood and helps prevent calcification from occurring in the arteries and soft tissues. I recommend that you increase your intake of these foods for preventative measures to combat injury and to prevent calcification.

Foods: Cauliflower, broccoli, Brussels sprouts, spinach, cabbage, kale and other dark leafy greens

Vitamin D:

This vitamin is essential for the absorption of calcium and for the formation of healthy strong bones. In the Beauty Detox Solution (BDS) I go in depth about why dairy is detrimental to our bodies and does not belong in our diet. Most of us think that Vitamin D can only be derived from drinking milk, but we are forgetting our largest natural provider of Vitamin D- the sun! Spending at least 20 minutes outside a day will take care of your Vitamin D needs. (I recommend a brisk 20-minute walk in the morning) Our bodies can organically synthesize Vitamin D when your largest organ, your skin, is exposed to the sun. Pretty cool, huh?

On the other hand, if you do not have regular access to the sun for whatever reason, in that case a D3 supplement is recommended.

Vitamin C is an antioxidant and helps repair and regenerate collagen. It is essential for beautiful, youthful skin. Most people think they are getting a good dosage of vitamin C through the containers of orange juice they buy. But these types of store-bought products are pasteurized, so much of the bioavailability of the vitamin to your body is compromised, and in any case these products are acid-forming in the body and high in sugars, which will destroy your skin’s beauty. I’d rather blend the orange with its fiber, or eat the orange, but not juice the orange. These foods are better sources:

Foods:Broccoli, citrus fruits (use your lemons!), tomatoes, cabbage, red bell pepper, Brussels sprouts, papaya, strawberries, leafy green vegetables

Vitamin E:

Vitamin E is involved in immune function and is an antioxidant. It can help protect your skin from free radical damage. Increase your intake of these foods when you feel yourself coming down with a common cold, and notice the strength of your body’s immune system in warding off minor infections.

Foods: Almonds, almond milk, sunflower seeds, almond butter, olives, spinach, asparagus, leafy green vegetables, olive oil (use moderate amounts)


Folate is an underrated vitamin and is integral to our cellular functioning. In particular, Folate helps to produce and maintain new cells. That’s why it is so important for my Pregnant Beauties. It also helps prevent changes to DNA that may lead to cancer. Additionally, folate is what your body uses to make red blood cells and is vital in preventing anemia.

Foods: Sea vegetables, asparagus, collard breeds, mustard greens, romaine lettuce, parsley, cantaloupe, spinach, tomato, broccoli

B6, Niacin, Riboflavin, Pantothenic acid & Thiamin:

These are all B vitamins that work as a complex, essentially providing you with energy and helping you to maintain proper brain function. They are also essential for beautiful, healthy hair. These are the energy vitamins, so stock up!

Foods: Bananas, nutritional yeast, millet bread, mushrooms, spinach, seaweeds, green beans, peas, broccoli, avocado, coconut yogurt, sunflower seeds, collard greens, squash, sweet potato, yam, nuts (except peanuts!)


A deficiency in B12 can be identified by symptoms of fatigue, vision problems and soreness of the mouth. B12 helps create strong hair, nails and skin and it helps to maintain a healthy digestive system. B12 reduces fatigue and regulates our central nervous system, minimizing stress. As with other B vitamins, your gut can manufacture and synthesize missing components of the complex when your inner ecosystem is balanced with a healthy ratio of probiotics. Incorporate nutritional yeast into your diet. Try using my Classic Dressing or the Oil-Free Basil Lover’s Dressing on a bed of freshly tossed kale lettuce and vegetables. But if you are vegan, supplementation is still generally recommended.

Foods: Probiotic & Enzyme Salad, nutritional yeast, sea vegetables, blue-green algae

I meet so many people that take dozens of different supplements every day. While a wholefood-based multi-vitamin/multi-mineral can be good insurance, challenge yourself to have an excellent diet. Incorporate these vitamin-rich foods into your diet and eliminate unnecessary supplements. These foods have added benefits and will absorb more effectively into your body.

After investigating into the world of vitamin-rich foods, you will see that there is a BIG emphasis on greens and vegetables! Keep this in mind when incorporating your Beauty Detox Solution principles into your diet and transitioning into a healthier, more beautiful you. You can eat your pounds away while nourishing your body on the cellular level. It doesn’t get much better than that.

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