Vitamins are substances that are essential for normal functioning of our bodies. They are necessary for growth, vitality, health, general wellbeing, and for the prevention and cure of many health problems and diseases.

Vitamins are natural organic food substances that are found only in living things, like plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or through dietary supplements.

Vitamins are Classified as Water-soluble or Fat Soluble

Water-soluble

Water-soluble vitamins dissolve easily in water and travel freely through the body. The body needs water-soluble vitamins in frequent, small doses. Excess amounts are usually excreted by the kidneys. Because they are not readily stored, consistent daily intake is important.

Fat-soluble

Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats) and are stored in the body's cells. They are not excreted as easily as water-soluble vitamins. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins.

Deficiencies of vitamins can occur when an individual does not get enough of the vitamins from food or due to an underlying disease or disorder that prevents the absorption or utilization of the vitamin.  

Functions and Sources of Vitamins

Vitamin A

Important for vision, reproductive function, healthy skin, bone and tooth growth, immune system health and normal cell reproduction. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals.

Vitamin A Sources: Egg yolk, dark leafy vegetables, liver, beef, fish and fish oils, carrots, broccoli, spinach, sweet potatoes, fortified milk and dairy products like cheese, yogurt, butter, and cream.

Vitamin B-1

Vitamin B-1 (Thiamin) is needed for energy metabolism. It processes carbohydrates into energy and is necessary for nerve cell function.

Thiamine (vitamin B1) Sources: Egg, peas, dried milk, lean meats, organ meats, whole grains, nuts and seeds, cereals, legumes (dried beans), enriched bread and flour

Vitamin B-2

Vitamin B-2 (Riboflavin) helps the production of red blood cells and is important for normal vision, skin health and growth.

Vitamin B-2 (Riboflavin) Sources: Milk and milk products, leafy green vegetables, whole-grain and enriched breads and cereals.

Vitamin B-3

Vitamin B-3 (Niacin) helps control cholesterol. It converts carbohydrates to energy and is important for maintaining a healthy skin, proper nervous and digestive systems.

Niacin (vitamin B3) Sources: Nuts, eggs, potato, poultry, avocado, legumes, lean meats, fish (tuna and salt-water fish), enriched breads and fortified cereals

Vitamin B-5

Vitamin B-5 (Pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing cholesterol.

Pantothenic acid (Vitamin B5) Sources: Milk, eggs poultry, avocado, mushroom, organ meats, legumes and lentils, whole-grain cereals, white and sweet potatoes, broccoli.

Vitamin B-6

Vitamin B-6 (Pyridoxine) is important in the production of red blood cells and hormones such as serotonin, dopamine, and melatonin, as well as for processing amino acids.

Pyroxidine (Vitamin B6) Sources: Nuts, meat, poultry, banana, avocado, legumes (dried beans), whole grains

Vitamin B-9

Folate (Folic acid) is the synthetic form of Vitamin B-9. It is essential for proper brain function and for mental and emotional health. It also plays an important role in making red blood cells and the synthesis and repair of DNA ad RNA.

Folate Sources: Beets, lentils, wheat germ, peanut butter, peanut butter, brewer's yeast, fortified cereals, asparagus and broccoli, oranges and orange juice, dried beans (cooked pinto, navy, kidney, and lima), green, leafy vegetables (spinach and romaine lettuce)

Vitamin B-12

Vitamin B-12 is required for making new cells. It plays an important role in DNA replication and nerve function.

Vitamin B12 Sources: Meat, eggs, poultry, shellfish, milk and milk products, fortified foods such as soymilk, organ meats (liver and kidney). Animal sources of vitamin B12 are absorbed much better by the body than plant sources

Vitamin C

It is Important in wound healing and acts as an antioxidant. It also helps in the absorption of iron.

Vitamin C Sources: Broccoli, spinach, cabbage, potatoes, tomatoes, cauliflower, citrus fruits, strawberries, tomato juice and brussels sprouts

Vitamin D

The most vital function of Vitamin D is to facilitate the absorption of calcium and phosphorus and facilitating normal immune system function. The body can synthesize Vitamin D after exposure to sunlight.  

Vitamin D Sources: Fortified cereals, fish liver oils (cod's liver oil), fortified milk and dairy products (cheese, yogurt, butter, and cream), fish (fatty fish such as salmon, mackerel, herring)

Vitamin E

It acts as an antioxidant that helps to combat free radicals which can damage our cells.

Vitamin E Sources: Avocado, nuts and seeds, papaya, mango, wheat germ and wheat germ oil, oils (safflower, corn, and sunflower), margarine, dark green vegetables (spinach, broccoli, asparagus, turnip greens)

Vitamin K

Vitamin K is a vital factor needed for proper blood clotting.

Vitamin K Sources: Cabbage, cereals, cauliflower, fish, liver, beef, eggs, dark leafy vegetables (spinach, kale, collards, turnip greens), dark green vegetables (broccoli, brussels sprouts, asparagus)