his article provides a comprehensive list of vitamins, categorized by type (fat-soluble and water-soluble), along with their primary functions in the body. Learn about the importance of each vitamin and its role in maintaining overall health.
Key Points:
- Comprehensive List: Includes all major vitamins (A, B1-B12, C, D, E, K).
- Clear Categorization: Differentiates between fat-soluble and water-soluble vitamins.
- Focus on Primary Functions: Highlights the key roles each vitamin plays in the body.
- Concise and Informative: Provides a concise overview of essential vitamin information.
Fat-Soluble Vitamins
These are stored in the body’s fat tissues and liver.
- Vitamin A (Retinol, Beta-Carotene)
- Function: Maintains healthy vision, skin, and immune function.
- Sources: Carrots, sweet potatoes, spinach, liver.
- Vitamin D (Cholecalciferol, Ergocalciferol)
- Function: Promotes calcium absorption for strong bones and teeth.
- Sources: Sunlight, fortified milk, fatty fish.
- Vitamin E (Tocopherol)
- Function: Acts as an antioxidant, protecting cells from damage.
- Sources: Nuts, seeds, vegetable oils, spinach.
- Vitamin K (Phylloquinone, Menaquinone)
- Function: Helps with blood clotting and bone health.
- Sources: Leafy greens (kale, spinach), broccoli, fermented foods.
Water-Soluble Vitamins
These are not stored in the body and must be replenished regularly.
- Vitamin B1 (Thiamine)
- Function: Supports energy metabolism and nervous system health.
- Sources: Whole grains, pork, legumes.
- Vitamin B2 (Riboflavin)
- Function: Helps convert food into energy and supports healthy skin.
- Sources: Dairy products, eggs, leafy greens.
- Vitamin B3 (Niacin)
- Function: Aids in energy production and DNA repair.
- Sources: Meat, fish, whole grains, peanuts.
- Vitamin B5 (Pantothenic Acid)
- Function: Essential for energy metabolism and hormone production.
- Sources: Avocados, chicken, eggs, whole grains.
- Vitamin B6 (Pyridoxine)
- Function: Important for brain development and immune function.
- Sources: Bananas, poultry, fish, potatoes.
- Vitamin B7 (Biotin)
- Function: Supports healthy hair, skin, nails, and metabolism.
- Sources: Eggs, nuts, seeds, sweet potatoes.
- Vitamin B9 (Folate, Folic Acid)
- Function: Crucial for cell division and fetal development.
- Sources: Leafy greens, oranges, beans, fortified cereals.
- Vitamin B12 (Cobalamin)
- Function: Helps with red blood cell production and nerve function.
- Sources: Meat, fish, dairy, fortified plant-based products.
- Vitamin C (Ascorbic Acid)
- Function: Boosts the immune system and aids in collagen production.
- Sources: Citrus fruits, strawberries, bell peppers, broccoli.
Conclusion
Each vitamin serves a unique purpose in maintaining overall health. A balanced diet rich in a variety of foods can help you meet your vitamin requirements. If you’re concerned about deficiencies, consult a healthcare provider for guidance.
Here is a list of all the essential vitamins, their types, and their primary functions:
Fat-Soluble Vitamins
These are stored in the body’s fat tissues and liver.
- Vitamin A (Retinol, Beta-Carotene)
- Function: Maintains healthy vision, skin, and immune function.
- Sources: Carrots, sweet potatoes, spinach, liver.
- Vitamin D (Cholecalciferol, Ergocalciferol)
- Function: Promotes calcium absorption for strong bones and teeth.
- Sources: Sunlight, fortified milk, fatty fish.
- Vitamin E (Tocopherol)
- Function: Acts as an antioxidant, protecting cells from damage.
- Sources: Nuts, seeds, vegetable oils, spinach.
- Vitamin K (Phylloquinone, Menaquinone)
- Function: Helps with blood clotting and bone health.
- Sources: Leafy greens (kale, spinach), broccoli, fermented foods.
Water-Soluble Vitamins
These are not stored in the body and must be replenished regularly.
- Vitamin B1 (Thiamine)
- Function: Supports energy metabolism and nervous system health.
- Sources: Whole grains, pork, legumes.
- Vitamin B2 (Riboflavin)
- Function: Helps convert food into energy and supports healthy skin.
- Sources: Dairy products, eggs, leafy greens.
- Vitamin B3 (Niacin)
- Function: Aids in energy production and DNA repair.
- Sources: Meat, fish, whole grains, peanuts.
- Vitamin B5 (Pantothenic Acid)
- Function: Essential for energy metabolism and hormone production.
- Sources: Avocados, chicken, eggs, whole grains.
- Vitamin B6 (Pyridoxine)
- Function: Important for brain development and immune function.
- Sources: Bananas, poultry, fish, potatoes.
- Vitamin B7 (Biotin)
- Function: Supports healthy hair, skin, nails, and metabolism.
- Sources: Eggs, nuts, seeds, sweet potatoes.
- Vitamin B9 (Folate, Folic Acid)
- Function: Crucial for cell division and fetal development.
- Sources: Leafy greens, oranges, beans, fortified cereals.
- Vitamin B12 (Cobalamin)
- Function: Helps with red blood cell production and nerve function.
- Sources: Meat, fish, dairy, fortified plant-based products.
- Vitamin C (Ascorbic Acid)
- Function: Boosts the immune system and aids in collagen production.
- Sources: Citrus fruits, strawberries, bell peppers, broccoli.
Conclusion
Each vitamin serves a unique purpose in maintaining overall health. A balanced diet rich in a variety of foods can help you meet your vitamin requirements. If you’re concerned about deficiencies, consult a healthcare provider for guidance.
