When you think of vitamins, you probably think of supplements. Dietary supplements have become so popular people often forget about the true meaning of the word "vitamin." Vitamins are found in plant foods, animal foods and dietary supplements. Your body needs 13 essential vitamins -- the water-soluble B-vitamins and vitamin C, and the fat-soluble vitamins A, D, E, K -- to function properly, fight infections, prevent illness and disease. USDA Dietary Guidelines recommends you get your vitamins from nutrient-rich foods.
What is a Vitamin?
A vitamin is a chemical substance that your body needs in small amounts to perform specific functions so you stay healthy. Thirteen vitamins have been identified as "essential" by the Institute of Medicine because you must get them from food. Your body cannot produce them, and that is why the USDA Dietary Guidelines stresses the importance of getting these vitamins from eating a variety of foods high in these nutrients so you stay healthy.
Water-Soluble Vitamins
B-complex vitamins and vitamin C are water-soluble vitamins, which dissolve in water. There are eight B vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, pantothenic acid, biotin and the added choline. These vitamins involve complex chemical reactions that occur in your body to maintain a healthy nervous system, normal growth and development, a healthy metabolism and normal appetite, convert carbohydrates, proteins and fats into energy, normal tissues, cellular function and red blood cells. Because these vitamins are water-soluble, they are stored in your body in small amounts and they don't last long in the body. So, if you are not getting enough of these vitamins in your diet, a deficiency can occur within a few weeks to a few months.
Fat-Soluble Vitamins
Vitamins, A, D, E and K are fat-soluble vitamins. These vitamins are primarily stored in your liver, body fat and other tissues, so your body can store them longer. Vitamin A is essential for growth and development, immune function and for normal vision. It is one of the antioxidants that help repair damaged cells in your body. Vitamin D is essential for the body to absorb calcium and phosphorus to build bone, and for nerve and muscle activity. Vitamin E is essential for protecting your cell membranes in blood cells, and the lungs. It is one of the antioxidants that helps repair damage cells in your body to prevent health problems such as heart disease, loss of vision, diabetes and other diseases caused by damaged cells. Vitamin K is essential for the mechanism that causes blood to clot when bleeding occurs. It also helps moving calcium into the bones for healthy bone metabolism.
Fruits and Vegetables
Eating a variety of fresh, frozen, canned or dried fruits and vegetables, as well as 100 percent vegetable or fruit juices every day will provide you with B-vitamins, and vitamins A, C and E. Some examples of fruits and vegetables high in B-vitamins according to the USDA MyPyramid, are bananas, avocados, prunes and dark green vegetables such as spinach, collard greens, asparagus, broccoli and brussels sprouts. For vitamin A, good sources include cantaloupe and darkly colored vegetables such as sweet potatoes, carrots, beets and all leafy greens such as chard, mustard greens, turnip greens, beet greens and spinach. For vitamin C are citrus fruits such as oranges, lemons, strawberries, grapefruit and other fruits such as guava, cantaloupe, mangoes and pineapple. Vegetables highest in vitamin C are peppers, brussels sprouts, broccoli, sweet potatoes, kale and cauliflower. For vitamin E, choose vegetables oils, whole grains, nuts, and vegetables such as avocados, turnip greens, dandelion greens and spinach.
Whole Grains
Whole grains such as whole wheat, barley and brown rice, oatmeal and fortified grains and cereal will provide you thiamin, riboflavin, niacin and folate-all B-vitamins according to the USDA MyPyramid. Beans will provide you with niacin, thiamin, riboflavin and vitamin B6. Vegetable oils, nuts and whole grains provide sufficient amounts of vitamin E.
Meat, Beans and Milk
Milk, cheese, yogurt, and desserts such as ice-cream and frozen yogurt, are high in vitamin D. Meat, fish, chicken, turkey, dry beans, peas, eggs, nuts and seeds provide niacin, thiamin, riboflavin and vitamin B6 according to the USDA MyPyramid food groups.
References
- Institute of Medicine: Dietary Reference Intakes: Vitamins
- USDA Dietary Guidelines for Americans 2005: Food Sources of Selected Nutrients
- Institute of Medicine: Dietary Reference Intakes: for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
- MyPyramid.gov: Inside the Pyramid
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