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
