Vitamins B4, C, E and K can all be found in foods as well as in vitamin supplements. Vitamins B4 and C are water soluble, meaning they dissolve in water and are excreted from the body via urine or feces when not immediately needed. Vitamins E and K are fat soluble, meaning they dissolve in fat and are stored in the liver when not needed. It is important to have a daily intake of the water soluble vitamins, because these are the ones not stored for future use.
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Water soluble vitamin B4 is also known as adenine. This vitamin is necessary for the production of adenosine triphosphate (ATP), which enables the transport and release of cellular energy for metabolism. Brewer's yeast and whole grains contain vitamin B4; the vitamin is found associated with other B vitamins in breads and cereals. Smaller amounts can be found in herbs and spices such as sage, spearmint, caraway seeds and ginger.
Vitamin C, another water soluble vitamin, supports the immune system. It is an antioxidant and can help prevent cell damage, according to HealthCheckSystems.com. It is commonly found in citrus fruits such as oranges and grapefruits. The highest concentration of vitamin C is found in a West Indian cherry called acerola. Other choices are red and sweet peppers, papayas, strawberries and cranberries.
Vitamins E and K
Vitamin E and K are the fat soluble vitamins. They are absorbed via the fat in the body, dispersed into the bloodstream and stored in the liver. These vitamins can build up in the body, so be sure to follow intake guidelines. Vitamin E is an antioxidant, so it helps prevent damage to cell structures, according to the National Institutes of Health. Vegetable oils, margarine, nuts and green leafy vegetables contain significant amounts. However, olive oil is not high in vitamin E. Vitamin K is the other fat soluble vitamin. Without it, our blood would not clot. Green leafy vegetable are good sources, such as kale, cabbage and spinach. Vegetables such as broccoli, brussel sprouts, celery and peas are other good choices.