Nutrition is important for maintaining good health and vitamins provide a portion of the nutrients needed for daily wellness. Vitamins are found in foods and different vitamins offer specific nutrients for daily health, notes the Nemours Foundation. Vitamins are either fat soluble or water soluble. Water-soluble vitamins travel through the bloodstream and what is not used in the body is eliminated through the urine. Fat-soluble vitamins are stored in the fat tissues of the body and liver. Fat-soluble vitamins remain stored until the body requires them and includes vitamins A, D, E and K.
Vitamin A
Vitamin A is useful for improving eyesight and fighting off viral infections. The George Mateljan Foundation notes that vitamin A is mostly found in foods of animal origin. However, some foods contain carotenoids, which are compounds converted to vitamin A by the body once ingested. Animal sources of vitamin A include liver, gizzards and herring. Vegetable sources containing carotenoids include raw carrots, boiled spinach and romaine lettuce. Fruit sources such as apricots, watermelon and papaya also provide vitamin A compounds.
Vitamin D
Vitamin D is important in promoting the absorption of calcium in the body and is necessary for growing, remodeling and protecting bones. The Office of Dietary Supplements indicates that vitamin D is rarely found naturally in foods and is typically obtained from dietary supplements or adequate exposure to sunlight. UV ray synthesis for obtaining vitamin D involves at least 15 minutes of unobstructed sun exposure twice a week. Food sources containing vitamin D include canned tuna in water, one whole egg including yolk and cod liver oil.
Vitamin E
Vitamin E contains antioxidants, which protect the cells from the damage of free radicals that contribute to heart disease and cancer, says the Office of Dietary Supplements. Vitamin E is also important in protecting the immune system and healing minor skin abrasions. Sources of vitamin E include nuts such as almonds, peanuts and sunflower seeds. Boiled spinach, tomatoes and mango also contain significant sources of this vitamin.
Vitamin K
Vitamin K serves a vital function for maintaining coagulation of the blood, or clot formation. Oregon State University indicates that vitamin K is naturally occurring in plants and some bacteria. Vitamin K aids in protecting the bones as well as serves to protect the liver and prostate from cancer. Vitamin K is found in abundance in leafy green vegetables such as spinach, collard, turnip or mustard greens and broccoli. Cooking oils including olive, soybean and canola oil also provide a good source of this vitamin.
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