Vitamins are essential for health and necessary for normal body function. The list of common vitamins includes vitamin A, vitamin C, vitamin D, vitamin K, vitamin E and the B-vitamins. Each performs a different job in the body. Eating a variety of foods from each of the food groups helps to ensure you will meet your vitamin needs.
Vitamin A
Vitamin A is a fat-soluble vitamin and is stored in the liver and fatty tissue. Adequate intake of vitamin A helps to support vision, bone growth, reproduction, cell division and cell differentiation. Adult men over the age of 19 need 3,000 international units of vitamin A a day, and adult women need 2,310 IU. Most Americans adequately meet their vitamin A needs. Food sources of vitamin A include liver, fortified milk, cheese, egg substitutes, carrots, sweet potatoes, spinach, cantaloupe and apricots.
Vitamin C
Because it is a water-soluble vitamin, you need a regular intake of vitamin C to meet your daily needs. Vitamin C is needed for the synthesis of collagen, neurotransmitters and carnitine. Collagen forms skin and tendons, neurotransmitters are critical for brain function, and carnitine transports fat to turn it into energy. Vitamin C is also an important antioxidant. Antioxidants protect cells from oxidation and may help prevent heart disease and cancer.
Adult men need 90 mg of vitamin C a day, and adult women need 75 mg a day. Inadequate intakes can lead to scurvy, a disease characterized by bleeding, bruising, hair loss and joint swelling. Scurvy is rarely seen in developed countries and can be cured by consuming a minimum of 10 mg of vitamin C, according to the Linus Pauling Institute. Food sources of vitamin C include peppers, citrus fruits, strawberries, tomatoes and broccoli.
Vitamin D
Vitamin D is also a fat-soluble vitamin. Vitamin D promotes the absorption of calcium and is necessary for bone mineralization. It also improves immune health and aids in reducing inflammation. The amount of this vitamin adults require varies depending on their age. Adults between 19 and 50 need 200 IU, those 51 to 70 need 400 IU, and anyone over 71 needs 600 IU.
Your body is able to make its own vitamin D through sun exposure. However, a 2010 study published in "Osteoporosis International" indicates people living in northern latitudes may have a difficult time getting enough sun exposure to produce adequate amounts of vitamin D and will need to make sure they get adequate amounts in their diet or take supplements. Discuss your options with your doctor. Poor intake of vitamin D as an adult can lead to osteomalacia, characterized by weakened muscles and bones. Low levels of vitamin D may also increase your risk of cancer, pneumonia and tuberculosis, according to the Dairy Council of California. Food sources of vitamin D include fortified milk, salmon, sardines, fortified orange juice and egg yolks.
Vitamin K
Vitamin K, another fat-soluble vitamin, is naturally produced by the bacteria in the gut. It plays an important role in blood clotting and bone health. Adults need 90 micrograms of vitamin K a day. Food sources include spinach, soy beans, cauliflower and cabbage. People taking the blood thinner warfarin need to be aware of the food sources of vitamin K because it can alter the effectiveness of the medication.
Vitamin E
Fat-soluble vitamin E plays an important role as an antioxidant by protecting cell membranes from oxidation. It also promotes immune health. Adult men and women need 15 mg of vitamin E a day. Food sources include wheat germ, sunflower seeds, almonds, soy oil, spinach and broccoli.
B Vitamins
The water-soluble B vitamins include thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, biotin, vitamin B-12 and folic acid. The primary role of B vitamins is to convert food into energy. They also help to form red blood cells. Eating a variety of foods can help make sure you meet all of your B vitamin needs. These vitamins can be found in meat, eggs, dairy products, leafy greens, legumes and peas.
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