Vitamins are nutrient substances in food that your body needs for heath and proper function. All vitamins are soluble, which means you can dissolve them in another substance. Water-soluble vitamins travel in your bloodstream and leave your body quickly in your urine. Fat-soluble vitamins accumulate in your fat cells and liver, and leave your body much more slowly over time.
Soluble Vitamin Basics
The Nemours Foundation identifies the water-soluble vitamins as vitamin C and the whole range of B vitamins, including B1, or thiamine; B2, or riboflavin; B6, or pyridoxine; B12, or cobalamine; niacin; biotin; folic acid; and pantothenic acid. Your body does not store large amounts of these vitamins, and you must replenish them regularly through your diet. The Nemours Foundation identifies the fat soluble vitamins as vitamins A, D, E and K. Vitamins in this group stay in your body for anywhere from three days to six months.
Water-Soluble Functions
Colorado State University lists functions of vitamin C that include maintaining the health of your bones, blood vessels and teeth; helping your body absorb calcium and iron; helping your body heal wounds; forming certain tissues; and producing hormones in your brain. Functions of the various B vitamins include releasing the energy content in your food; helping your body process protein; maintaining your nervous system; and forming red blood cells. B vitamins also help prevent potential birth defects in your brain and spine; help your body use and synthesize fats; help you digest food properly; and help you maintain healthy eyes and skin.
Fat-Soluble Functions
Colorado State lists functions of vitamin A that include providing night vision and forming and maintaining your skin and mucous membranes. Functions of vitamin D include increasing your levels of calcium absorption and hardening your teeth and bones. Functions of vitamin E include preventing damage to your cell membranes and protecting your body's stores of vitamins A and C. Vitamin K helps give your body the ability to form blood clots.
Water-Soluble Sources
The Nemours Foundation lists food sources of vitamin C that include citrus fruits, tomatoes, broccoli, cabbage, sweet red peppers, kiwi fruit, strawberries and cantaloupe. Food sources of the various B vitamins include eggs, fish and other seafood, poultry, meat, dairy products, whole grains, leafy green vegetables, peas and beans. Ask your doctor about supplemental sources of these water-soluble vitamins and the dangers of vitamin deficiency.
Fat-Soluble Sources
The Nemours Foundation lists food sources of vitamin A that include dark leafy greens, liver and fortified milk. Sources of vitamin D include egg yolks and fortified dairy, fish and liver. Vitamin E food sources include leafy greens, nuts, sardines, wheat germ, whole grains and seeds. You can get vitamin K from sources such as leafy greens, soybean oil, broccoli, yogurt and milk. Certain bacteria in your intestines also naturally produce vitamin K, Colorado State notes. Ask your doctor about supplemental sources of these fat-soluble vitamins and potential problems related to deficiency.
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