Vitamins are nutrients that are essential for the health and proper functioning of the human body. The name is derived from the word vital and amine because compounds necessary for life where originally thought to be amines. Deficiencies of these nutrients can lead to serious systemic and metabolic disorders.
Vitamin A
Vitamin A comes from carotenoids, including beta-carotene, which is an antioxidant. Good sources of vitamin A include carrots, pumpkin, sweet potatoes, apricots, broccoli and dark green leafy vegetables. Vitamin A helps defend against infectious diseases and maintain good vision.
VItamin C
Ascorbic acid, or vitamin C, is a powerful antioxidant that helps to protect cell walls from free radicals and assists in the growth of tissues in the body, including collagen, skin, tendons and blood vessels. Vitamin C is available from many fruits, particularly citrus fruits, strawberries, broccoli and white potatoes.
VItamin D
Vitamin D helps bodies absorb calcium needed for strong teeth and bones. The body produces vitamin D naturally, from exposure to sunlight. Milk and other dairy products are commonly fortified with vitamin D. A deficiency of vitamin D can cause a softening of the bones called rickets.
Vitamin E
Also called tocopherol, vitamin E is a powerful antioxidant, scavenging free radicals from the body, assisting in red blood cell production and helping vitamin K work better. It also assists with healing activities. Vitamin E comes from wheat germ, corn, nuts, olives and their oils.
Vitamin K
Vitamin K is not strictly a vitamin. It is, however, critical for proper clotting of the blood and is, therefore, included in the group of essential vitamins. Leafy green vegetables such as spinach, cauliflower, grain products and soybeans all provide vitamin K.
Vitamin B1
Lean meats, wheat products, fish and legumes are high in vitamin B1. Also called thiamine, this vitamin is important to the function of the nervous system and muscles, including the heart. Vitamin B1 also helps make the energy in carbohydrates available to cells.
Vitamin B2
Vitamin B2, also known as riboflavin, is available from eggs, meats, legumes, green leafy vegetables, dairy products and nuts. Riboflavin helps to promote red blood cell growth and also to release energy from carbohydrates in foods.
Vitamin B3
Also called niacin, vitamin B3 helps with skin, nerve and digestive system health. Dairy, fish, poultry, lean meats, eggs, beans, nuts and whole grain foods contain B3. A deficiency of vitamin B3 leads to the disease pellagra.
Pantothenic Acid and Biotin
Both pantothenic acid and biotin are B vitamins that help with proper growth and metabolism, breaking down carbohydrates and proteins. Pantothenic acid comes from fish, beef, dairy, grains, legumes, yeast, broccoli and potatoes.
Vitamin B6
Found in legumes, nuts, eggs, whole grain foods, meat, poultry and fish, vitamin B6 is essential for immune system health, helping to produce antibodies. B6 is also used to break down proteins in the digestive tract and to maintain the nervous system.
Vitamin B12
Vitamin B12 works with folate to produce red blood cells and is important for proper metabolism, and to maintain the central nervous system. Vitamin B12 can be found in eggs, poultry, meat, dairy and shellfish.
Folate
Also known as folic acid, folate is essential for forming red blood cells. Folate is necessary for the development of DNA and is particularly important for pregnant women because low folate levels have been linked to birth defects. Folate is added to breads and other grain products, including rice and corn.
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