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The Road to Vibrant Health Starts with Your A, B, CsThis quote was floating around social media recently: “If I asked you to name all the things you love, how long would it take for you to name yourself?”

Obviously, many people identified with this. You spend so much time and energy showing your loved ones how much you care about them, but what about yourself?

One of the best ways to show you care about yourself is to feed your body essential nutrients to stay healthy and strong, starting with vitamins A, B and C. Let’s explore the roles these vital vitamins play in your health.

Vitamin A is a powerful antioxidant that’s been shown to help support healthy vision.[1] It plays an important role in immune system and skin health, as well as helps your many organs function. There are two forms of vitamin A: retinoids, found in animal-based foods, and carotenoids, found in plant-based foods. Beta-carotene is a carotenoid, which refers to yellow to red pigments.

Sweet potatoes, carrots, spinach, cantaloupe and bell peppers are excellent sources of vitamin A. You can also find vitamin A in any quality multivitamin.

Vitamin B is actually not a single vitamin; eight vitamins fall under its umbrella. Each of these nutrients plays an important role in cellular health and are water soluble, meaning your body excretes what it doesn’t use instead of storing the excess. That’s why it’s important to replenish B vitamins daily.

  • Vitamin B1 (Thiamin) helps convert the food you eat into the energy you need to thrive. Sources include pork, fish, legumes, seeds, and nuts. The vitamin is added to some fortified foods, such as whole-grain bread and cereal.
  • Vitamin B2 (Riboflavin) also plays a role in energy production. It’s critical for the growth and development of your cells. Sources include eggs, lean meats, low-fat milk, asparagus, broccoli, and spinach.
  • Vitamin B3 (Niacin) helps your digestive system and nerves function. It also helps create energy and supports skin health. Sources include tuna, chicken, turkey and cremini mushrooms.
  • Vitamin B5 (Pantothenic acid) is involved in the production of your hormones and cholesterol. It also supports your metabolism. Sources include shiitake and cremini mushrooms, cauliflower, sweet potatoes, broccoli, asparagus and cucumbers.
  • Vitamin B6 (Pyridoxine) is essential for a healthy metabolism and immune system. It also aids prenatal brain development. Sources include poultry, fish, organ meats, non-citrus fruits and starchy vegetables, such as potatoes.
  • Vitamin B7 (Biotin) helps create energy from the food you eat. Preliminary research indicates a high intake is associated with stronger hair and nails.[2] Almonds, sweet potatoes and eggs are the best sources.
  • Vitamin B9 (Folate) makes DNA and other genetic material. It’s also essential for brain functioning. Sources include lentils, asparagus, spinach, broccoli, romaine lettuce, and cauliflower.
  • Vitamin B12 (Cobalamin) helps maintain nerve and blood cells, the immune system, energy levels and DNA replication. It’s in a wide variety of animal-based foods, such as eggs, fish, meat, poultry, and dairy. The best sources are beef liver and clams. Plant-based foods don’t contain it unless they’ve been fortified.

Along with a healthy diet, Rainbow Light’s Complete B-Complex helps deliver high-potency doses of energy-boosting B vitamins, plus other powerful nutrients to naturally calm your nervous system, ease fatigue and boost energy.*

Vitamin C, also known as L-ascorbic acid, is probably best known for supporting the immune system, but its benefits extend well beyond that.

Studies have suggested vitamin C may support eye health, especially when consumed with other essential nutrients such as beta-carotene, zinc and vitamin E.[3] In addition, research has found a high intake of vitamin C is associated with more youthful skin, with test participants experiencing a lower tendency of wrinkles and dry skin.[4]

Sources include papaya, bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, and oranges. In addition, Rainbow Light’s Gummy Vitamin C Slices provide a fun, tasty way to help ensure the whole family gets enough essential vitamin C. With a daily boost of 250 mg in each serving, these delicious, fruit-flavored slices are perfect for children, teens and adults who prefer gummies over traditional pills.*

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


[1] Chew, E, et al. Long-term effects of vitamins C and E, β-carotene, and zinc on age-related macular degeneration: AREDS report no. 35. Ophthalmology. 2013 Aug;120(8):1604-11.e4.

[2] Scheinfeld, N, et al. Vitamins and minerals: their role in nail health and disease. J Drugs Dermatol. 2007 Aug;6(8):782-7.

[3] Chew, E, et al. Long-term effects of vitamins C and E, β-carotene, and zinc on age-related macular degeneration: AREDS report no. 35. Ophthalmology. 2013 Aug;120(8):1604-11.e4.

[4] Cosgrove, M, et al. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007 Oct;86(4):1225-31.