As discussed in the previous post – Vitamins – What You Need to Know, vitamins are categorised into fat and water soluble which defines the way the act within the body. Here is a breakdown of the 13 essential vitamins, their functions and the foods that contain them.

Vitamins and Their Functions:

Fat-soluble vitamins:

  • Vitamin A (Retinoids) – promotes norml growth and development, needed for good vision and healthy skin, helps to maintain a healthy immune system
  • Vitamin D (Calciferol) – needed for calcium and phosphorus absorption, strengthens bones and teeth by using them as storage for these minerals, ensures the proper functioning of the nervous system
  • Vitamin E (Tocopherol) –  protects the immune system, and cells from damage, antioxidant
  • Vitamin K (phylloquinone) –  takes part in the synthesis of protein that cause blood clotting

Water-soluble vitamins:

  • Vitamin B1 (Thiamin) – important to nerve function and energy production
  • Vitamin B2 (Riboflavin) – ensures good vision and healthy skin, play as role in energy production
  • Vitamin B3 (Niacin) – protects the nervous and digestive systems, important for energy productin and skin health
  • Vitamin B5 (Pantothenic Acid) – important for energy metabolism
  • Vitamin B6 (Pyridoxine) – part of an enzyme needed for protein and glycogen metabolism, helps in hemoglobin formation thus
  • Vitamin B7 (Biotin aka H) – important for the transmutation of protein, fat and carbohydrate into energy
  • Vitamin B9 (Folic Acid – Folate) – needed for new cells and DNA production, especially red blood cells
  • Vitamin B12 (Cobalamine) – needed for new cells and DNA production and proper functioning of the nervous system
  • Vitamin C  (Ascorbic acid) – important for protein metabolism, strengthens the immune system, aids in iron absorption

Vitamin-rich Foods:

Fat-soluble vitamins:

  • Vitamin A (Retinoids)- orange colored fruits and vegetables, dark leafy greens, carrots, pumpkin, kale, cantaloupe, peaches, also cheese, shrimp and eggs
  • Vitamin D (Calciferol)- sunshine, as well as fatty fish (salmon, mackerel, sardines, tuna), mushrooms, eggs
  • Vitamin E (Tocopherol) –  heat germ, vegetable oils, olives, blueberries, tomatoes, avocado, most nuts and seeds
  • Vitamin K –  green leafy vegetables, parsley, collards, watercress, brussels sprouts, asparagus, green beans, peas, broccoli, carrots, turnip greens

Water-soluble vitamins:

  • Vitamin B1 (Thiamin) – whole grains, lentils, spinach, lettuce, tomatoes, eggplant, soybeans, black, lima and pinto beans, tuna, watermelon, nuts and seeds
  • Vitamin B2 (Riboflavin) – whole grains, dairy products, mushrooms, almonds, spinach, mackerel, eggs
  • Vitamin B3 (Niacin) – whole grains, barley, brown rice, leafy greens, corn, almonds, peanuts, potatoes sweet potatoes, lentils, asparagus, turnips, celery, mushrooms, salmon, tuna
  • Vitamin B5 (Pantothenic Acid) – comes whole grains, leafy greens, mushrooms, sweet potatoes, lentils, cauliflower, broccoli, avocado, squash, sunflower seeds, strawberries, eggs
  • Vitamin B6 (Pyridoxine) – whole wheat, brown rice, leafy greens, bell peppers, tomatoes, spinach, avocado, chickpeas, lentils, pistachios, tuna, trout, salmon, walnuts, peanut butter, bananas
  • Vitamin B7 (Biotin aka H) – whole grains, leafy greens, cauliflower, carrots, avocado raspberries, banana, papaya, salmon, eggs and most nuts
  • Vitamin B9 (Folic Acid – Folate) – whole grains, chickpeas, lentils, baked beans, black eyed peas, green peas, flaxseeds, leafy vegetables, lettuce, asparagus, spinach, brussel sprouts, peanuts, avocado, papaya, banana, citruc fruits
  • Vitamin B12 – fish (haddock, salmon, trout, tuna), dairy products, eggs
  • Vitamin C  (Ascorbic acid)- bell peppers, kale, brussel sprouts, broccoli, sweet potatoes, parsley, strawberries, mangoes, pineapple, kiwi, papaya, citrus fruits

Resources:

http://www.health.harvard.edu/staying-healthy/listing_of_vitamins

Precision Nutrition