Vitamins are organic compounds that are required in small amounts for proper body function and good health. Each vitamin provides different health benefits, so it is important that you get them all in adequate amounts. There are 13 different vitamins.
Vitamin A
Vitamin A makes up the proteins that help provide vision. Vitamin A also plays important roles in cell division and reproduction. The vitamin also keeps the immune system healthy. Liver, milk, cheese, eggs and green vegetables are the best sources of vitamin A.
Vitamin D
Vitamin D keeps the bones and teeth healthy by helping with the regulation of calcium and phosphorous. Vitamin D also regulates the growth and division of certain cells. The best sources of vitamin D include fortified milk, yogurt and fatty fish.
Vitamin E
Vitamin E acts as an antioxidant, which helps protect cell membranes. The vitamin is also an anticoagulant, which prevents the blood from clotting when it is unnecessary. Oils, nuts and seeds are good sources of vitamin E.
Vitamin K
Vitamin K also helps with proper blood clotting, or coagulation. It aids in strengthening calcium, which leads to increased bone health. Green vegetables are the best sources of vitamin K.
Vitamin C
Vitamin C aids in synthesizing certain amino acids and making collagen, which is the most abundant protein in the body, according to "Nutrition and You" by Joan Salge Blake. Vitamin C also acts as an antioxidant, which helps prevent chronic diseases like heart disease and cancer. Fruits and vegetables are the best sources of vitamin C.
Thiamin
Thiamin keeps the nervous system healthy and ensures the proper transmission of nerve signals. Thiamin also helps breakdown alcohol and carbohydrates in the body. Enriched cereals and grains are the best sources of thiamin.
Riboflavin
Riboflavin turns fats, carbohydrates and protein into energy and helps ensure cell health. According to "Nutrition and You" by Joan Salge Blake, riboflavin also helps enhance the action of other B vitamins. Milk, yogurt and enriched cereals are the best sources of riboflavin.
Niacin
The synthesis of fat and cholesterol is dependent on niacin. Niacin also helps with proper digestive system function and keeps the skin healthy. The richest food sources of niacin include meat, fish, poultry and enriched cereals and breads.
Vitamin B6
Vitamin B6 helps the body metabolize fats and carbohydrates as well as breakdown glucose. Vitamin B6 is also necessary to make hemoglobin, which is the protein component of red blood cells. Vitamin B6 is found in cereal, fish, meat, poultry, fruits, vegetables and nuts.
Folate
Folate prevents birth defects, such as spina bifida and anencephaly, and is a vital component in proper DNA synthesis. Folate also helps red blood cells divide and rebuild. The best sources of folate include enriched breads, pastas, cereals and green vegetables.
Vitamin B12
Vitamin B12 helps make the DNA in the cells and helps the body use amino acids and fatty acids. Vitamin B12 also plays a role in keeping nerves, tissues and red blood cells healthy. Animal products, such as meat, fish, poultry and diary, are the best sources of vitamin B12.
Panothenic Acid and Biotin
Panothenic acid and biotin aid in the metabolism of carbohydrates, protein and fats. The metabolism of these nutrients provides the body with energy. The best sources of panothenic acid and biotin include whole grains, nuts, legumes, meat, milk and eggs.
References
- Colorado State University: Fat-Soluble Vitamins
- Colorado State University: Water-Soluble Vitamins
- "Nutrition and You"; Joan Salge Blake; 2008
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