Vitamins are categorized into two types: fat-soluble and water-soluble. Fat-soluble vitamins are absorbed in the intestine with the help of lipids, and are stored in tissues. Water-soluble vitamins, however, dissolve easily in water, and are excreted from the body regularly if they are not used. Therefore, humans need to consume water-soluble vitamins regularly. There are 10 vitamins that provide the most health benefits.
Vitamin A
Found in beef liver, tomatoes and sweet potatoes, vitamin A helps to maintain and develop healthy vision, promote cell growth and heal infections.
Vitamin D
Vitamin D maintains cellular calcium concentrations. It is found in baked herring, fortified milk, fortified cereals and sunlight.
Vitamin E
Vitamin E acts as an antioxidant to prevent propagation of free radicals. Plant oils, nuts, seeds, cabbage and sweet potatoes are good sources of vitamin E.
Vitamin K
Found in spinach, kale, Brussels sprouts and broccoli, vitamin K promotes effective blood-clotting.
Thiamine
Thiamine acts as a coenzyme in carbohydrate and protein metabolism and for nerve function. It is found in pork, whole-grain cereals, nuts and seeds.
Riboflavin
Riboflavin acts as a coenzyme in fat metabolism and antioxidant reactions. Sources of riboflavin include oysters, yogurt, fortified milk and cereals.
Niacin
Like riboflavin, niacin functions as a coenzyme in metabolism and antioxidant reactions. Salmon, beef, whole-grain cereals and peanuts contain niacin.
Folate
Folate is an important vitamin in DNA synthesis, especially in early stages of embryonic development. It can be found in asparagus, lentils, orange juice and broccoli.
Vitamin B12
Vitamin B12 acts as a cofactor for two enzymes that control folate metabolism, red blood cell formation and proper nerve function. Liver, clams, oysters, fortified milk and beef contain vitamin B12.
Vitamin C
Vitamin C helps in collagen synthesis and iron absorption, prevents decay in gums and acts an an antioxidant. Fruits and vegetables are good sources of vitamin C.
References
- Perspectives in Nutrition; Gordon Wardlaw and Margaret Kessel; 2002
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