Vitamins can be divided into two groups. Based on their consistency we classify them into water-soluble vitamins and fat-soluble vitamins. The fat-soluble vitamins are Vitamin A, D, E and K while the water-soluble vitamins are Vitamin B complex and C.
Water soluble vitamins can easily get lost during food preparation. They are heat sensitive and readily extract in water. We have to intake them on a daily basis because only minimal amounts are stored in our body except Vitamin B12 that can be stored for up to three years in the liver.
Fat soluble vitamins are soluble in fat and are usually found in fatty foods. However, if there is a shortage of fats or the absorption of fats in our intestine is poor, these vitamins cannot be efficiently used. They are absorbed in the intestines with bile salts and lymph or protein carries them in the blood to their destinations. Unlike water soluble vitamins, excess amounts can be stored in our body for weeks or months.
|
Vitamin |
Source |
Function |
Disease |
|
Vitamin A (Retinol) |
potato, carrots, pumpkins, spinach, beef and eggs |
strengthens our immune system; maintains healthy eyes and skin; supports growth; helps reproduction |
Deficiency: Night blindness, hyperkeratosis, and keratomalacia Overdose: Hypervitaminosis A |
|
Vitamin B1 (Thiamine) |
pork chops, ham, enriched grains and seeds |
needed for energy metabolism; important to nerve function |
Deficiency: Beriberi, Wernicke-Korsakoff syndrome Overdose: Drowsiness or muscle relaxation |
|
Vitamin B2 (Riboflavin) |
whole grains, enriched grains and dairy products |
needed for energy metabolism; important for normal vision and skin health |
Deficiency: Ariboflavinosis, glossitis, angular stomatitis |
|
Vitamin B3 (Niacin) |
mushrooms, fish, poultry, and whole grains |
needed for energy metabolism; important for nervous system, digestive system, and skin health |
Deficiency: Pellagra Overdose: Liver damage |
|
Vitamin B5 (Pantothenic Acid) |
chicken, broccoli, legumes and whole grains |
needed for energy metabolism |
Deficiency: Paresthesia Overdose: Diarrhea; possibly nausea and heartburn |
|
Vitamin B6 (Pyridoxine) |
fortified cereals and soy products |
needed for protein metabolism; helps make red blood cells |
Deficiency: Anemia Overdose: nerve damage |
|
Vitamin B7 (Biotin) |
raw egg yolk, liver, peanuts, leafy green vegetables |
needed for energy metabolism |
Deficiency: Dermatitis, enteritis |
|
Vitamin B9 (Folic Acid) |
leafy vegetables |
needed for making DNA; helps make red blood cells |
Deficiency: Megaloblastic anemia; during pregnancy its deficiency causes birth defects, such as neural tube defects |
|
Vitamin B12 (Cobalamin) |
fish, poultry, meat and dairy products |
needed for making new cells; important to nerve function |
Deficiency: Pernicious anemia Overdose: Acne-like rash |
|
Vitamin C (Ascorbic Acid) |
citrus fruits and juices, such as oranges and grapefruits |
needed for protein metabolism; important for immune system health; aids in iron absorption; also an antioxidant |
Deficiency: Scurvy |
|
Vitamin D (Calciferol) |
fortified milk and other dairy products |
needed for proper absorption of calcium |
Deficiency: Rickets and Osteomalacia Overdose: Hypervitaminosis D |
|
Vitamin E (Tocopherol) |
fortified cereals, leafy green vegetables, seeds, and nuts |
antioxidant; protects cell walls |
Deficiency: sterility in males and miscarriage in females, mild hemolytic anemia in newborn infants Overdose: Increased congestive heart |
|
Vitamin K (Phylloquinone) |
leafy green vegetables such as spinach, egg yolks, liver |
needed for proper blood clotting |
Deficiency: Bleeding diathesis
|