Are you curious about the function and food source of a certain vitamin? See below for the main functions, food sources and other facts about each vitamin!
Fat Soluble Vitamins
Fat soluble vitamins must be transported with dietary lipid {fat} and are normally stored in body tissue {our fat cells}.
Vitamin A
Functions// essential for overall eye health, stimulates immune cells, enhances antibodies, involved in reproduction, growth and development
Food sources// carrots, sweet potatoes, spinach, kale, cantaloupe, peaches, eggs
Fun fact: Cooking carrots can increase bioavailability
Vitamin D
Functions// helps maintain bone health, increases calcium absorption, bone and teeth synthesis, role in metabolism
Food sources// sunlight (UV light), fortified foods (milk), eggs
Other facts: In 1919, it was demonstrated that exposure of one arm to UV light cured rickets (vitamin D deficiency disease) in both arms indicating that the active component circulates in the body
Vitamin E
Functions// helps fight free radicals (that’s why it’s in a lot of beauty products!), helps protect vitamins A & C which can easily be oxidized
Food sources// whole grains, plant oils, dark leafy greens
Other facts: high amounts of vitamin E (toxicity) interfere with vitamin K
Vitamin K
Functions// blood clotting
Food sources// dark leafy vegetables, small amounts in eggs
Other facts: Interaction with blood thinners important consideration. Vitamin K deficiency rare since vitamin K cycle allows re-use of vitamin K
Water Soluble Vitamins
Water soluble vitamins are absorbed and transported but are not stored in appreciable amounts in the body. Therefore water soluble vitamins must be consumed daily to ensure adequate amount are available in the body.
Vitamin C
Functions// increases iron absorption, essential in collagen formation, fights free radicals
Food sources// citrus fruits, most vegetables
Fun Fact: 1 serving of broccoli, orange or grapefruit provides recommended amount!
Thiamin (Vitamin B1)
Function// role in energy metabolism
Food sources// whole grains, beans, quinoa, legumes
Riboflavin (Vitamin B2)
Functions// involved in energy metabolism
Food source// whole grains, most vegetables
Fun facts: current research is looking at the possibility of higher riboflavin intake to help headaches
Niacin (Vitamin B3)
Function// coenzyme in metabolic reactions, role in DNA repair
Food sources// eggs, whole grains, nuts, seeds
Fun fact: Niacin is one of the more heat stable vitamins!
Pantothenic Acid (Vitamin B5)
Function// part of coenzyme A, role in metabolism
Food source// widespread and stable in foods
Biotin (Vitamin B7)
Functions// part of energy metabolism and DNA repair
Food sources// eggs, legumes, nuts, seeds, green vegetables
Vitamin B6
Functions// role in metabolism and protein metabolism
Food sources// green leafy vegetables, whole grains, legumes, animal products
Other Facts: animal sources tend to have superior bioavailability than plant sources
Folate
Functions// role in metabolism, DNA & RNA synthesis, amino acid conversion, important in rapidly growing cells (RBC, during pregnancy)
Food sources// leafy vegetables, folic acid added to grain products
Vitamin B12 (cobalamin)
Functions// helps create new cells, functions with folate in transfer of one carbon compounds, maintains normal nervous system function
Food sources// prevalent in animal products, vegan diets may need supplementation
Fun facts: B12 can be stored in the liver for up to 20 years!
Always consult a medical doctor to see whether or not you are deficient in a certain vitamin!