What Are Vitamins?
Vitamins are organic compounds that your body needs in small amounts to work right and stay healthy. There are 13 essential vitamins divided into fat-soluble and water-soluble groups. Essential means that our body does not make it naturally, and we need to get it from outside sources. Most people get all the vitamins they need by eating a healthy diet of whole foods.
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Fat-Soluble Vitamins: Vitamins A, D, E, and K. They dissolve in fat and your body stores them in the liver.
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Water-Soluble Vitamins: Vitamin C and B-complex vitamins. They dissolve in water, and extra amounts leave your body when you pee.
What They Do
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Vitamin A: Helps you see in low light by keeping the retina and cornea healthy. Builds white blood cells to fight off infections and diseases. Assists in making and repairing cells, including skin and bone tissues. Finally it also supports normal fetal development during pregnancy.
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B Vitamins: Vitamin B is a group of eight water-soluble vitamins that help your body convert food into energy, create red blood cells, and support brain function.
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B1 (Thiamin): Helps turn food into energy and supports nerve function.
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B2 (Riboflavin): Aids energy production, vision, and skin health.
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B3 (Niacin): Converts food into fuel and keeps the nervous system healthy.
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B5 (Pantothenic Acid): Makes hormones and creates new blood cells.
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B6 (Pyridoxine): Supports brain health and helps make red blood cells.
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B7 (Biotin): Breaks down fats and carbs; helps keep hair and nails strong.
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B9 (Folate/Folic Acid): Crucial for cell growth and healthy fetal development during pregnancy.
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B12 (Cobalamin): Builds red blood cells, protects nerve cells, and makes DNA
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Vitamin C: Vitamin C has many different functions. It can help build skin, blood vessels, bones, cartilage, and tendons. It repairs tissue and forms scar tissue. It acts as an antioxidant and protects cells from harmful free radicals. It helps your body absorb iron, and finally, it supports your immune system in fighting off diseases.
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Vitamin D: Vitamin D acts as a vital hormone and nutrient that primarily regulates calcium and phosphorus absorption, supports bone health, and modulates immune function
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Vitamin E: Vitamin E acts as a powerful antioxidant, protects cell membranes, and supports immune health. It stops cell damage from free radicals and helps keep blood vessels and red blood cells healthy.
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Vitamin K: Vitamin K acts by enabling blood coagulation, supporting bone metabolism, and regulating calcium in soft tissues. It activates specific proteins required to stop bleeding from wounds and maintain skeletal integrity.
Good Sources
Fat-Soluble Vitamins
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Vitamin A: Carrots, sweet potatoes, spinach, beef liver, and eggs.
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Vitamin D: Fatty fish (salmon, mackerel), fortified milk, and sunlight.
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Vitamin E: Nuts, seeds, and vegetable oils.
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Vitamin K: Leafy green vegetables like spinach and kale, and broccoli
Water-Soluble Vitamins
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Vitamin C: Oranges, kiwis, strawberries, and bell peppers.
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Thiamin (B1): Pork, oats, and beans.
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Riboflavin (B2): Dairy products, fortified oatmeal, and almonds.
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Niacin (B3): Chicken, turkey, and peanuts.
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Pantothenic Acid (B5): Chicken, avocados, and broccoli.
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Pyridoxine (B6): Fish, bananas, and potatoes.
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Biotin(B7): Eggs, peanuts, and raspberries.
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Folate (B9): Asparagus, beans, and spinach.
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Cobalamin (B12): Meat, fish, seafood, and dairy products