Different Vitamins In Food

Eating fruits and vegetables daily ensures you're receiving a variety of vitamins, the organic compounds so essential to growth, reproduction and overall health. Thirteen vitamins play a different role in the body; some can be synthesized in the body, but most must be consumed through a variety of foods.

Vitamin A

Vitamin A is an important vitamin that has many essential functions in the body. Vitamin A is vital for eye health, cell division, reproduction and proper immune system function. The most abundant sources of vitamin A in the United States are organ meats -- especially liver -- milk, cheese, eggs and fortified cereals. Carrots, spinach and sweet potatoes are also high in vitamin A.

Vitamin E

Vitamin E, a fat soluble vitamin, comes in eight forms. The most active form is called alpha-tocopherol, according to "Nutrition and You," by Joan Salge Blake. Vitamin E functions as an antioxidant as well as an anticoagulant. Oils, nuts and seeds are good sources of vitamin E. Green leafy vegetables and fortified cereals also contain vitamin E.

Vitamin K

Vitamin K can be broken down into two categories: menaquinone and phylloquinone. Menaquinone is made in the small intestine and phylloquinone is the dietary form. Vitamin K can be found in the high concentrations in green vegetables, such as broccoli, spinach, asparagus, Brussels sprouts and cabbage. Vegetable oils and margarine also contain significant amounts of vitamin K. Vitamin K is essential for bone health and proper blood clotting.

Vitamin D

Although most vitamin D is synthesized in the body with the help of sunlight, vitamin D can also be found in some foods, such as fortified milk, fortified cereals, yogurt and fatty fish. Vitamin D is essential for good bone health and also helps to regulate calcium and phosphorous. Vitamin D may also help to prevent diabetes and some cancers, according to Blake.

B Vitamins

There are a number of vitamins that make up the category of B vitamins. These vitamins are all water soluble and act as coenzymes, which means they aid enzymes in producing chemical reactions in the body. The B vitamins are thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid and biotin. The B vitamins are important in proper metabolism of carbohydrates, proteins and fats. The B vitamins can be found in a variety of foods, such as whole grains, fruits, vegetables, poultry and beans.

Vitamin C

Vitamin C, also known as ascorbic acid, cannot be made by the body and thus must be obtained through food. Like the B vitamins, vitamin C acts as a coenzyme in the body. Vitamin C also acts as an antioxidant and may help reduce the risk of developing chronic diseases. Vitamin C also helps keep the immune system healthy and can shorten the duration of a cold. Food sources of vitamin C include fruits, vegetables, tomatoes, peppers, potatoes, broccoli, oranges and cantaloupe.