Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
Types and Examples of Foods
There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of vitamin types and some common food sources:
The fat soluble vitamins:
- Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale
- Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course sunshine!)
- Vitamin E - is found in fortified cereals, leafy green vegetables, seeds, and nuts
- Vitamin K - can be found in dark green leafy vegetables and turnip/beet greens
The water soluble vitamins:
- Vitamin B1 or Thiamin - come from whole grains, enriched grains; liver; nuts, and seeds
- Vitamin B2 or Riboflavin - comes from whole grains, enriched grains, and dairy products
- Vitamin B3 or Niacin - comes from meat, fish, poultry, and whole grains
- Vitamin B5 or Pantothenic Acid - comes from meat, poultry, and whole grains
- Vitamin B6 or Pyridoxine - comes from fortified cereals and soy products
- Vitamin B7 or Biotin - is found in fruits and meats
- Vitamin B9 or Folic Acid (Folate) - comes from leafy vegetables
- Vitamin B12 - comes from fish, poultry, meat, and dairy products
- Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow and green peppers
Vitamin F
Vitamin F is better known as linoleic acid, an essential fatty acid which abundant in seeds such as flax, sunflower and hemp. The body cannot synthesise it naturally but needs it for maintaining healthy hair and skin.
