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Vitamins are organic molecules that function in a wide variety of capacities within the body. The most prominent function is as cofactors for enzymatic reactions.
The distinguishing feature of the vitamins is that they generally cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet.
Water Soluble Vitamins
When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. And whatever your body doesn't use comes out when you urinate.
Fat Soluble Vitamins
Fat Soluble vitamins are stored in the fat tissues in your body and in your liver. They go and wait around in your body fat until your body needs them. Fat-soluble vitamins are happy to stay stored in your body for awhile - some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed.
Useful charts for Vitamins
| Vitamins |
Source |
What is does for you |
| Fat-soluble vitamins |
| Vitamin A |
Fortified milk, eggs, chese, liver, fish oil, carrots, margarine. |
Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant. |
| Vitamin D |
Fortified milk, oily fish, egg yolks. |
Helps absorb calcium and phosphorus for healthy bones and teeth. |
| Vitamin E |
Vegetable oils, nuts, seeds, wheat germ, grean leafy vegetables. |
Helps from blood cells; antioxidants. |
| Vitamin K |
Spinach, Broccoli, milk, eggs, cereals. |
Help blood to clot. |
| Water-soluble vitamins |
| Vitamin B1 |
Pork, pulses, seeds, nuts, fortified bread, cereals, yeast extract. |
Needed for muscles and nervous system to function; aids digestion. |
| Vitamin B2 |
Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils. |
Aids hormone production; keeps eyes, skin and nerves healthy. |
| Vitamin B3 |
Meats, fish, pulses, whole grains, nuts. |
Needed for production of some hormones; forming red blood cells; converting food to energy. |
| Vitamin B5 |
Nuts, yeast extracts, organ meats, wheat germs. |
Helps release energy from food, helps from antibodies. |
| Vitamin B6 |
Chicken, fish, eggs, brown rice, bananas, whole grains. |
Helps formation of red blood cells and making of protiens; fights infection. |
| Vitamin B8 |
Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach |
Healthy immune system, needed for healthy hair, helps in keeping skin and nervous system better. |
| Vitamin B9 |
Fortified cereals, dark green leafy vegetables, fruits, pulses, yeast extracts, fortified bread. |
Helps from new cells; helps prevent birth defects in foetus and may reduce risk of miscarriage. |
| Vitamin B12 |
Meat, fish, cheese, eggs, milk. |
Helps formation of red blood cells; maintenence of nervous system. |
| PABA |
Brewer's yeast, liver, whole grains and eggs |
Improve the protein used in the body, helps formation of red blood cells; promotes healthy hair, skin. |
| Vitamin C |
Citrus fruits, green vegetables, fortified cereals, potatos. |
Needed for healthy skin; fights cell damage, particularly during stress and illness; antioxidant. |
| Biotin |
Whole grain bread, yest extract, brown rice, dairy products. |
Promotes healthy hair, skinand nerves; helps produce energy. |
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