Vitamins are chemicals that we need to stay healthy. They are referred to by the letters A, B, C and so on. Some of them are stored in the body but others, such as vitamin C, need to be eaten every day.
If you are like most people, you’ve probably heard at least one of these sayings: ‘Don’t forget to take your vitamins!’ or ‘Eat your veggies — they are packed with vitamins!’ or maybe ‘Need more energy? Take your vitamins!’ what exactly are vitamins?
Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of some vitamin types and common food sources:
Fat-Soluble Vitamins
- Vitamin A – comes from orange colored fruits and vegetables; dark leafy greens, like kale
- Vitamin D – can be found in fortified milk and dairy products; cereals; (and of course, sunshine!)
- Vitamin E – is found in fortified cereals; leafy green vegetables; seeds; nuts
- Vitamin K – can be found in dark green leafy vegetables; turnip/beet greens
Water-Soluble Vitamins
- Vitamin B1, or Thiamin – come from whole grains; enriched grains; liver; nuts; seeds
- Vitamin B2, or Riboflavin – comes from whole grains; enriched grains; dairy products
- Vitamin B3, or Niacin – comes from meat; fish; poultry; whole grains
- Vitamin B5, or Pantothenic Acid – comes from meat; poultry; whole grains
- Vitamin B6, or Pyridoxine – comes from fortified cereals; soy products
- Vitamin B7, or Biotin – is found in fruits; meats
- Vitamin B9 or Folic Acid (Folate) – comes from leafy vegetables
- Vitamin B12 – comes from fish; poultry; meat; dairy products
- Vitamin C – comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers
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