Vitamins are micro-nutrients that your body needs to grow, develop and repair itself. There are a total of 13 vitamins that your body needs and each one of them has a specific function.
Water Soluble Vitamins
Water soluble vitamins are the vitamins that dissolve in water once ingested. They are not stored in the body for long periods of time. Water-soluble vitamins are needed daily to replenish what has been used or lost.
Vitamin B1 (Thiamine)B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. Vitamin B1 also known as Thiamine may strengthen the immune system and improve the body’s ability to withstand stressful conditions. Thiamine also plays a role in muscle contraction and the conduction of nerve signals. Where To Get It: Thiamine is found in beef, pork, milk, eggs, legumes, peas, nuts and sunflower seeds.
Vitamin B2 (Riboflavin)All B Vitamins help the body to convert food into fuel, which is used to produce energy. Vitamin B2, also known as Riboflavin works as an antioxidant by fighting damaging particles in the body known as free radicals. Free radicals can damage cells and DNA, and may contribute to the aging process as well as a number of other health conditions. Riboflavin also helps the body break down and process the three macronutrients (protein, carbs, and fats), promotes healthy skin complexion and is important for body growth and red blood cell protection.. Where To Get It: Riboflavin is found in dairy products, eggs, green leafy vegetables, lean meats, legumes, milk and nuts.
Vitamin B3 (Niacin)Vitamin B3 also known as Niacin helps the digestive system, skin, and nerves to function. As with all B Vitamins, Niacin plays a role in converting food to energy. Where To Get It: Niacin is found in dairy products, eggs, fish, lean meats, legumes, nuts and poultry.
Vitamin B5 (Pantothenic Acid)Vitamin B5 also known as Pantothenic Acid, in addition to playing a role in the breakdown of fats and carbohydrates for energy , is critical to the manufacture of red blood cells as well as hormones produced in the adrenal glands. Pantothenic Acid is also important in maintaining a healthy digestive tract and it helps the body use other vitamins, particularly B2. Where To Get It: Pantothenic Acid is found in Avocado, Broccoli, Kale, Cabbage, Eggs, Legumes, Mushrooms, Milk, Organ Meats, Poultry, Potatoes and Whole grain cereals.
Vitamin B6 (Pyridoxine)Vitamin B6 also known as Pyridoxine helps the body to make several neurotransmitters which are chemicals that carry signals from one nerve cell to another. Pyridoxine is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood and melatonin which helps regulate the body clock. Vitamin B6 also helps to make antibodies, break down proteins and make hemoglobin. Where To Get It: Pyridoxine is found in Avocados, Bananas, Legumes, Meat, Nuts, Poultry and Whole grains.
Vitamin B7 (Biotin)Vitamin B7 also known as Biotin or Vitamin H is part of the B complex group of vitamins. Vitamin B7 is necessary for the metabolism of carbs, fats and amino acids, the building blocks of proteins. Biotin may also be helpful in maintaining a steady blood sugar level and as a supplement for strengthening hair and nails. Where To Get It: Vitamin B7 is found in Chocolate, Egg yolk, Legumes, Nuts, Milk and Poultry.
Vitamin B7 (Biotin) Vitamin B7 also known as Biotin or Vitamin H is part of the B complex group of vitamins. Vitamin B7 is necessary for the metabolism of carbs, fats and amino acids, the building blocks of proteins. Biotin may also be helpful in maintaining a steady blood sugar level and as a supplement for strengthening hair and nails. Where To Get It: Vitamin B7 is found in Chocolate, Egg yolk, Legumes, Nuts, Milk and Poultry.
Vitamin B9 (Folic Acid)Vitamin B9 also known as Folic Acid is crucial for proper brain function and plays an important role in mental and emotional health. Folic Acid aids in the production of DNA and RNA, the body’s genetic material and plays a role in the healthy development of tissue and cells. Where To Get It: Dark green leafy vegetables, Legumes, Citrus fruits and juices.
Vitamin B12 (Cobalamin)Vitamin B12 (Cobalamin) Vitamin B12 also known as Cobalamin is important for maintaining healthy nerve cells and the production of DNA and RNA. Vitamin B12 works closely with Vitamin B9 to help make red blood cells and to help iron work better in the body. Where To Get It: Cobalamin is found in Organ meats, Shellfish, Meat, Poultry, Eggs and Milk.
Vitamin C (Ascorbic Acid)Vitamin C also know as Ascorbic Acid is a water-soluble vitamin that is important for the healthy growth and repair of tissues in all parts of the body. Ascorbic Acid helps to make collagen which is an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is also useful in healing cuts and bruises, maintaining bones and teeth and protecting your immune system from free radicals. Where To Get It: Ascorbic Acid is found in Broccoli, Peppers, Spinach, Tomatoes, Potatoes, Papaya, Cantaloupe, Kiwi, Mango, Berries and Oranges.
Fat Soluble Vitamins
Fat soluble vitamins are vitamins that are absorbed in fat globules are stored in the body’s cells. Unlike water-soluble vitamins, fat soluble vitamins are not excreted as easily and tend to stay in the body for longer periods of time. If one were to take too much of a fat soluble vitamin, it could become toxic.
Vitamin A (Retinol)Vitamin A also know as Retinol has many functions in the body. In addition to ensuring healthy vision, Retinol plays an important role in bone growth, tooth development, reproduction, cell division, gene expression and regulation of the immune system. Vitamin A also helps to keep the skin, eyes, mouth, nose, throat and lungs to remain moist. Where To Get It: Beef, Eggs, Fish, Dairy Products, Sweet Potatoes, Carrots, Pumpkin, Turnips, Cantaloupe and Peaches.
Vitamin DVitamin D plays a critical role in the helping the body absorb calcium and phosphorus. Calcium and phosphorus are two minerals that are essential for normal bone formation. Vitamin D also plays a role in regulating the immune system and cells where it may help prevent cancer. Where To Get It: Your body naturally makes Vitamin D when your skin is exposed to sunlight. Other sources include mushrooms, fish, and milk.
Vitamin EVitamin E is an antioxidant that protects the body from free radicals. Vitamin E is also important in helping the body make red blood cells and keeping the immune system strong against viruses and bacteria.
Vitamin KVitamin K plays a very important role in helping the body form blood clots. Where To Get It: Kale, Spinach, Turnips, Lettuce, Brussel sprouts, Cauliflower, Cabbage, Fish, Meat and Eggs.
