Introduction

Vitamins are used in many different ways inside your body. While vitamins do not
directly serve as a source of energy, they do help the enzymes that generate
energy from nutrients such as carbohydrates and fats.

Definition of Vitamins
Any of a group of organic substances essential in small quantities to normal
metabolism, found in minute amounts in natural foodstuffs or sometimes
produced synthetically: deficiencies of vitamins produce specific disorders.

We can also say that, 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.

Types of Vitamin with Examples of Foods

Basically there are two types of vitamins:
1. fat-soluble
2. water-soluble
Fat-soluble vitamins: This is stored in your fat cells, consequently requiring
fat in order to be absorbed.
Water-soluble vitamins: This 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.

Types of Vitamin
Here is a list of vitamin types with some common food sources.
The 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, and
nuts
 Vitamin K - can be found in dark green leafy vegetables and turnip/beet
greens
The water soluble vitamins:
 Vitamin B1 or Thiamin - come from whole grains, enriched grains; liver;
nuts, and seeds
 Vitamin B2 or Riboflavin - comes from whole grains, enriched grains, and
dairy products
 Vitamin B3 or Niacin - comes from meat, fish, poultry, and whole grains
 Vitamin B5 or Pantothenic Acid - comes from meat, poultry, and whole
grains
 Vitamin B6 or Pyridoxine - comes from fortified cereals and soy products
 Vitamin B7 or Biotin - is found in fruits and meats
 Vitamin B9 or Folic Acid (Folate) - comes from leafy vegetables
 Vitamin B12 - comes from fish, poultry, meat, and dairy products
o Vitamin C - comes from citrus fruits and juices, such as oranges and
grapefruits; red, yellow and green peppers

Function of vitamin
The following table will help you to understand why it is important to get enough
of some of the common vitamins and lists the best food sources of these
vitamins.

Vitamin Function
Vitamin B1
Helps with energy production in your body.
(Thiamin)
Vitamin B2 Helps with energy production in your body.
(Riboflavin)Helps your body use other B vitamins.
Helps your body to use protein, fat and carbohydrate to make
Vitamin B3
energy.
(Niacin)
Helps enzymes work properly in your body.
Allows your body to use protein, fat and carbohydrate from
Biotin
food.
Vitamin B6  Helps your body to make and use protein and glycogen
(Pyridoxin) which is the stored energy in your muscles and liver.
 Helps form hemoglobin which carries oxygen in your blood.
Vitamin B12 Works with the vitamin folate to make DNA.
 Helps to make healthy blood cells. Low levels of vitamin
(Cobalamin)
B12 can cause a type of anemia.
Keep nerves working properly.
Folate (also
known as Helps to produce and maintain DNA and cells.
folacin andHelps to make red blood cells and prevent anemia.
Getting enough folic acid lowers the risk of having a baby with
folic
acid) birth defects like spina bifida.

May help prevent cell damage and reduce risk for certain
cancers, heart disease and other diseases.
Helps heal cuts and wounds and keeps gums healthy.
Vitamin C Protects you from infections by keeping your immune
system healthy.
Increases the amount of iron your body absorbs from some
foods.
Helps you to see in the day and at night.
Vitamin A Protects you from infections by keeping skin and other body
parts healthy.
Promotes normal growth and development.
Carotenoids
:
Carotenoids are not vitamins but some types can turn into
alpha, beta
vitamin A in the body.
carotene
Act as antioxidants which protect your body from damage
and beta
caused by harmful molecules called free radicals.
crypto
xanthin
Increases the amount of calcium and phosphorus your body
absorbs from foods.
Vitamin D Deposits calcium and phosphorus in bones and teeth, making
them stronger and healthier.
Protects against infections by keeping your immune system
healthy.
Helps to maintain a healthy immune system and other body
Vitamin E
processes.
Acts as an antioxidant and protects cells from damage.
Vitamin K Makes proteins that cause our blood to clot, when you are
bleeding.
Involved in making body proteins for your blood, bones and
kidneys.