Vitamins are chemical compounds that are required for normal cell function, growth, and development. They are required in small amounts with our regular diet in order to carry out certain biological functions and for the maintenance of our growth.
Vitamins are generally classified as water-soluble vitamins and fat-soluble vitamins.
Vitamin A, D, E and K are fat-soluble. These are stored in adipose tissues and hence are called fat-soluble vitamins.
Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. If you take too much of a fat-soluble vitamin, it could become toxic.
Vitamins in B-group and vitamin C are water-soluble and cannot be stored in our bodies as they pass with the water in urine. These vitamins must be supplied to our bodies with regular diets.
Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.
Vitamin A (and its precursor*, beta-carotene)
*A precursor is converted by the body to the vitamin
Vitamin A is Needed for vision, bone and tooth growth, immune system, skin and mucous membranes. It functions as antioxidant in the body.
Vitamin A from animal sources (retinol) is found in eggs, liver, cheese, cream, butter, fortified margarine, fortified milk.
Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits, and vegetables such as carrots, sweet potatoes and pumpkin.
Vitamin D
Vitamin D improves the absorption of Calcium in the blood. It also maintains proper levels of calcium and phosphorus. It is rich in egg yolk, fatty fish, liver, milk and milk products . Sunlight is also a hood source of Vitamin D which is produced in the skin when exposed to sunlight.
Vitamin E
Vitamin E acts as an antioxidant.
It is rich in Polyunsaturated plant oils such as soybean, corn, cottonseed, safflower; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds.
Vitamin K
Vitamin K is mainly involving in a role of proper blood clotting. Main food sources are Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli and asparagus.
Vitamin B1 is called as Thaimin .
It is required for energy metabolism and nerve function. It is found in whole grain foods, cereals, legumes nuts.
Vitamin B2, Riboflavin
It is a Part of an enzyme needed for energy metabolism; important for normal vision and skin. Milk and milk products; leafy green vegetables; whole grain foods, enriched cereals are best source of Riboflavin.
Vitamin B3, Niacin
It is a Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health.
It is rich in Meat, poultry, fish, whole grain foods, enriched breads and cereals, and vegetables (especially mushrooms, asparagus, and leafy green vegetables)
Vitamin B5, pantothenic acid
Vitamin B5 is also a Part of an enzyme needed for energy metabolism. It is widely spread in most of the food items.
Vitamin B6, pyridoxine
It is a Part of an enzyme needed for protein metabolism; helps make red blood cells. It supports to the nervous system. Food sources of vitamin B6 are Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, peas, and spinach.
Vitamin B7, Biotin
It is a part of an enzyme needed for energy metabolism. It is available in most of the foods and biotin is produced by bacteria in intestinal tract.
Vitamin B9, Folate
It works with vitamin B12 to help forming red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. pregnant women should be sure to get enough folate. It is rich in Leafy green vegetables and legumes, seeds, orange juice, and liver.
Vitamin B12
It is like the other B vitamins, is important for metabolism. It also helps forming red blood cells and maintain the nervous system. It is rich in Meat, poultry, fish, seafood, eggs, milk and milk products; its not found in plant based food items.
Vitamin C, Ascorbic acid
It acts as an antioxidant and important for immune system health. It improves iron absorption. It plays essential role in wound healing and supports collagen synthesis.
Vitamin C is rich in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit.
