In order for the body to properly function, it is dependent on getting the right nutrition. Vitamins are essential substances that make good nutrition possible. They can be found in various types of foods and beverages, and they are either stored in fat cells (fat soluble) or they are flushed out of the body regularly (water soluble).
Vitamin A
Vitamin A is a fat-soluble vitamin that is also an antioxidant. This vitamin is responsible for the health of your skin and hair, and it also promotes the formation of cells. You can find this vitamin naturally in carrots, sweet potatoes, squash, apricots and pumpkins.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be found in foods like cod liver oil, fortified milk, eggs and fish. You can also get this vitamin naturally when you are exposed to sunlight. The main function of vitamin D is to help the body absorb calcium. According to the Mayo Clinic, vitamin D may also provide protection from osteoporosis, hypertension (high blood pressure), cancer and several autoimmune diseases.
Vitamin E
Vitamin E is an antioxidant that is a collection of alpha, beta, gamma and delta tocopherols and tocotrienols. According to the Linus Pauling Institute at Oregon State, alpha-tocopherol is the only form of vitamin E that is actively maintained in the human body. The main function of this fat-soluble vitamin is to kill free radicals and help prevent low-density lipoproteins (LDL) from getting too high. This is your bad cholesterol. You can find vitamin E in foods like almonds, hazelnuts, peanuts, safflower oil, sweet potatoes and wheat germ oil.
Vitamin K
Vitamin K is the last of the fat-soluble vitamins and its main functions are to prevent cell damage, protect against osteoporosis and to promote normal blood clotting. Kale collards, spinach, lettuce, broccoli, Brussels sprouts and fresh parsley are all foods that are high in vitamin K.
Vitamin C
Vitamin C is a water-soluble antioxidant vitamin that helps produce a protein called collagen. Its main function is to promote healthy skin, heal wounds, keep the bones strong and also kill free radicals. You can find vitamin C in foods like oranges, grapefruits, kiwis, red peppers, cantaloupe, strawberries and tomatoes.
B Vitamins
There are eight different water-soluble "B complex" vitamins. These include thiamin (B1), riboflavin (B2), vitamin B6, vitamin B12, pantothenic acid, biotin and folate. The main functions of these vitamins are to help breakdown food for energy, promote healthy skin and promote a healthy nervous system, and they also help with the formation of red blood cells. Fish, eggs, oysters, milk, livers, kidneys, whole grains and enriched cereals are all examples of foods that have B vitamins.
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