Essential Vitamins | Fat-soluble vitamins | Water-soluble vitamins

 



Vitamins are essential nutrients which your body needs for normal cell function, growth and development.


Generally, vitamins are grouped into two main categories which are usually based on how they act in your body.


Unneeded water soluble vitamins are usually excreted from the urine in your body. vitamin B12 is an exception among all vitamins which can be stored in your liver for longer years.


Almost 13 vitamins are essential which means these vitamins are required for the body to work properly. They are:


  • Vitamin A

  • Vitamin C

  • Vitamin D

  • Vitamin E

  • Vitamin K

  • Vitamin B1 or thiamine

  • Vitamin B2 or riboflavin

  • Vitamin B3 or niacin

  • Vitamin B6 or pyridoxine

  • Vitamin B12 or cyanocobalamin

  • Pantothenic acid or B5

  • Biotin or B7

  • Folate or folic acid or B9


Vitamins are grouped into two categories:


  • Fat-soluble vitamins are generally stored in your body’s liver, fatty tissues and muscles. Common fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are easily absorbed by the body which presents in dietary fat.


  • Water-soluble vitamins are not stored in your body. Water soluble vitamins are vitamin C and all types of B vitamins. Usually, leftover or excess amounts of these vitamins leave the body through the urine. You can consume these vitamins on a regular basis which prevents shortages or deficiencies in the body. vitamin B12 is an exception among all vitamins which can be stored in your liver for longer years.


Some vitamins like nutrients are needed for your body which includes:

  • Choline

  • Carnitine


Function


Each vitamin has its own important job in your body. Vitamin deficiency occurs when you do not consume enough vitamins. It can cause mild and severe health issues.


Not eating enough vitamin foods like fruits, vegetables, beans, lentils, whole grains and fortified dairy foods will increase the risk for health issues which include heart disease, cancer, and bone problems like osteoporosis.


  • Vitamin A: It helps to form and maintain healthy teeth,bones, soft tissues, mucous membranes and skin. 


  • Vitamin B6:  It is also called pyridoxine. This will help you to form red blood cells and maintain your brain function. This can also play an important role in the proteins which are a part of chemical reactions in the body. If you eat more proteins then you can also eat more pyridoxine which your body requires.


  • Vitamin B12: like other Vitamin B’s, it is also important for metabolism. Vitamin B12 helps you to form red blood cells and it also helps to maintain the central and peripheral nervous systems.


  • Vitamin C: It is also called ascorbic acid which is an antioxidant that helps to promote healthy teeth and gums. And it helps the body absorb iron supplements and it maintains healthy tissues. This vitamin plays an essential role for wound healing.


  • Vitamin D: it is called sunshine vitamin. For most people, the body's requirement of vitamin D is to take Ten to 15 minutes of sunshine 3 times a week is enough to produce the vitamin. People who do not live in sunshine places which may not make enough vitamin D for your body.


  • Vitamin E:  It is also called tocopherol which is an antioxidant that helps the body to form red blood cells and it uses  vitamin K.


  • Vitamin K: It is very much needed because without this vitamin, blood would not coagulate normally. Some research studies state that it is vital for bone health.


  • Biotin: Biotin is important for metabolism which converts food into energy and also helps in the production of hormones and cholesterol.


  • Niacin: It is also a B Vitamin which helps to maintain healthy skin and nerves. At higher doses, it has triglyceride-lowering effects.


  • Folate: It works with Vitamin B12 which helps to form red blood cells. Folate is very much needed for the production of DNA, it controls tissue growth and cell functionality.


  • Pantothenic acid:  Also called vitamin B5 which is important for the metabolism of food. Pantothenic acid plays a vital role in the production of hormones and cholesterol.

  • Riboflavin:  Also called vitamin B2 which usually works with the other B vitamins. And it is very important for body growth and red blood cell production.


  • Thiamine: It is also called vitamin B1 which helps the body cells to change carbohydrates into energy for your body. It is very important to get enough carbohydrates during pregnancy and breastfeeding. And it helps for heart functions and nerve cells.


  • Choline: This vitamin helps in functioning of the brain and nervous system. Lack of choline will cause swelling in the liver.


  • Carnitine:  this vitamin helps the body to convert fatty acids into energy.


Food Sources

FAT-SOLUBLE VITAMINS


Vitamin A:


  • Dark-colored fruits

  • Dark leafy vegetables

  • Egg yolk

  • Fortified milk and dairy products like cheese, yogurt, butter, and cream

  • Liver, beef, and fish


Vitamin D:


  • Fish such as fatty fish such as salmon, mackerel, herring, and orange roughy

  • Fish liver oils or cod liver oil

  • Fortified cereals

  • Fortified milk and dairy products like cheese, yogurt, butter, and cream


Vitamin E:


  • Avocado

  • Dark green vegetables like spinach, broccoli, asparagus, and turnip greens

  • Margarine such as made from safflower, corn, and sunflower oil

  • Oils such as safflower, corn, and sunflower

  • Papaya and mango

  • Seeds and nuts

  • Wheat germ and wheat germ oil


Vitamin K:


  • Cabbage

  • Cauliflower

  • Cereals

  • Some dark green vegetables which includes broccoli, Brussels sprouts, and asparagus

  • Leafy dark green vegetables are spinach, kale, collards, and turnip greens

  • Fish, liver, beef, and eggs


WATER-SOLUBLE VITAMINS


Biotin:


  • Chocolate

  • Cereal

  • Egg yolk

  • Legumes

  • Milk

  • Nuts

  • Organ meats like liver, kidney

  • Pork

  • Yeast


Folate:


  • Asparagus and broccoli

  • Beets

  • Brewer's yeast

  • Dried beans such as cooked pinto, navy, kidney, and lima

  • Fortified cereals

  • Leafy dark green vegetables are spinach and romaine lettuce

  • Lentils

  • Oranges and orange juice

  • Peanut butter

  • Wheat germ


Niacin (vitamin B3):


  • Avocado

  • Eggs

  • Enriched breads and fortified cereals

  • Fish such as tuna and salt-water fish

  • Lean meats

  • Legumes

  • Nuts

  • Potato

  • Poultry


Pantothenic acid:


  • Avocado

  • cabbage family veggies like Broccoli, kale, and other vegetables 

  • Eggs

  • Legumes and lentils

  • Milk

  • Mushroom

  • Organ meats

  • Poultry

  • White and sweet potatoes

  • Whole-grain cereals


Thiamine (vitamin B1):


  • Dried milk

  • Egg

  • Enriched bread and flour

  • Lean meats

  • Legumes or dried beans

  • Nuts and seeds

  • Organ meats

  • Peas

  • Whole grains


Pyridoxine (vitamin B6):


  • Avocado

  • Banana

  • Legumes or dried beans

  • Meat

  • Nuts

  • Poultry

  • Whole grains 


Vitamin B12:


  • Meat

  • Eggs

  • Fortified foods such as soymilk

  • Milk and milk products

  • Organ meats like liver and kidney

  • Poultry

  • Shellfish


NOTE: Animal sources of vitamin B12 are absorbed much better by the body than plant sources.


Vitamin C (ascorbic acid):


  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Cauliflower

  • Citrus fruits

  • Potatoes

  • Spinach

  • Strawberries

  • Tomatoes and tomato juice


Side Effects

Most people think that consuming some amount of vitamins is good, a lot is better. But this is not the case as usual. Consuming high doses of certain vitamins will be toxic. You must ask your provider what is best for you.


Frequently Asked Questions


Q1. What are vitamins and uses?

Ans: Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins.


Q2. What are the 3 main vitamins?

Ans: The three most important vitamins are vitamin D, B12, and iron.


Q3. Where are vitamins used?

Ans: They help shore up bones, heal wounds, and bolster your immune system.


Q4. What are natural vitamins?

Ans: Natural vitamins are ones you get from natural food sources like fruits and vegetables.


Q5. What food has all 13 vitamins?

Ans: Meat (especially liver), fish (especially salmon), dark leafy green vegetables, milk, nuts, and whole grains.

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