Vitamins are an important part of a healthy diet because your body cannot produce them on its own. Vitamins are broken down into two main categories: fat soluble and water soluble. Fat-soluble vitamins, like vitamins A, D, E and K, are stored in fat where your body can access them as needed. Water-soluble vitamins, like vitamin C and the B vitamins, are not stored in the body. Instead, any excesses are excreted.
Vitamin A
Vitamin A, also called retinol, promotes skin and eye health and a healthy immune system. Orange vegetables like squash, sweet potatoes and carrots are sources of vitamin A. According to the U.S. Department of Agriculture, adult men should consume 900 mcg of vitamin A each day and women should consumer 700 mcg each day.
Vitamin B
The vitamin B family encompasses eight micronutrients. These include niacin, folate, biotin, pantothenic acid, thiamin, riboflavin, vitamin B-6 and vitamin B-12. Collectively, these vitamins help the body convert food into energy. Vitamins B-6, B-12, folate and riboflavin play an important role in the formation of red blood cells. Folate is also needed in order for your body to make DNA. B vitamins are easily found in the diet. Meat, fish, eggs, leafy green vegetables, legumes and fortified cereals, breads and pastas all contain B vitamins.
Vitamin C
Vitamin C, though historically famous for its powers to heal the common cold, actually is needed for healthy bones, teeth and gums. Vitamin C is used during the production of collagen, which is a specialized tissue that holds your cells together. This busy vitamin also aids in wound healing, iron absorption and even brain function. Fruits like kiwi, oranges and red berries are sources of vitamin C. Vegetables like broccoli and spinach contain this vital nutrient as well. The USDA recommends 90 mg for men and 75 mg for women each day.
Vitamin D
The primary job of vitamin D is to help your bones absorb calcium. Your body can actually convert sunlight on the skin into vitamin D. However, with warnings about excess sun exposure, dietary sources of vitamin D are recommended. Good sources for the recommended 15 mcg men and women need each day include egg yolks, fish oil and fortified milk.
Vitamin E
Vitamin E has long been touted as the most essential vitamin for skin health. This is only part of the story. Vitamin E protects all cells, including skin cells, from everyday damage. It is also vital for the health of red blood cells. Nuts, leafy green vegetables, avocados and wheat are all good sources of the 15 mg of vitamin E people need each day.
Vitamin K
Vitamin K is rarely in the headlines, which is unfortunate as it has a couple of extremely important tasks. Every time you get a cut, vitamin K goes to work to begin the clotting process to stop the bleeding and repair the affected blood vessel. The process of building new bones also involves vitamin K. The USDA recommends women consume 90 mcg and men consume 120 mcg of vitamin K each day. Leafy green vegetables like lettuce, spinach and broccoli are the best sources of vitamin K.
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