Vitamins Demystified
Vitamins are essential nutrients that work in unison with organic molecules in your body to maintain its proper function. Vitamins can ensure normal vision, reproduction, and lactation, formation of red blood cells, and work as antioxidants to neutralize free radicals that break down cell membranes (among countless other functions). Physiologically, vitamins also aid in the energy release from fats, carbohydrates and protein.
Evidently, vitamins play a vital role in our health and we should take care to receive our daily recommended dosages. It is best to choose foods that are fresh and grown locally as opposed to those that employ chemical pesticides, processing, and preservatives. Most professionals agree that vitamins should be supplied by food rather than supplements. You should always consult a qualified nutritionist or health professional before taking supplements.
Vitamins are divided into two groups: water-soluble or fat-soluble. The following charts go into further detail in both categories.
Fat-Soluble Vitamins
Fat-soluble vitamins are generally found in the fat and oily parts of food and are stored in your liver and body fat. This storage means that there is a risk for toxicity and high-doses of fat-soluble vitamins should be avoided.
Vitamin A
| Function | • Bone, tooth, and normal vision development • Reproduction and lactation • Resistance against infections • Maintenance of healthy skin and inner mucous membranes |
| Food Source | • Dark green / yellow-orange fruits and
vegetables (ex. carrots, squash, apricots, broccoli, spinach, etc.) • Liver, milk and milk products |
Vitamin D
| Function | • Facilitates the absorption and use of calcium for bone and teeth growth and development |
| Food Source | • Milk / margarine fortified with Vitamin D • Naturally produced when skin is exposed to sunshine • Fish liver oils |
Vitamin E
| Function | • Regulate cell membranes • Prevents breakdown of red blood cells • (Antioxidant) protects vitamin A and polyunsaturated fatty acids |
| Food Source | • Vegetable oils and margarine • Wheat germ, whole grain breads and cereal |
Vitamin K
| Function | • Blood clotting • K7 involved in respiration and metabolism |
| Food Source | • Green, leafy vegetables • Naturally produced by intestinal bacteria |
Water-Soluble Vitamins
Water-soluble vitamins are found in the watery compartment of foods and are transferred via your bloodstream in your body. Excess water-soluble vitamins are excreted in your urine so you are less susceptible to toxic levels unless taken in large-quantities.
Vitamin C (Ascorbic Acid)
| Function | • Maintain healthy bones, teeth and blood
vessels • Facilitates absorption of iron • Resistance against infection • Helps with healing process |
| Food Source | • Vegetables and fruit (ex. oranges,
grapefruit, tomatoes, cantaloupe, strawberries, cabbage, green pepper,
broccoli, cauliflower and potato) • Must be taken daily |
Vitamin B1 (Thiamin)
| Function | • Helps release of energy from carbohydrates • Normal growth and development • Maintain proper function of nervous system and digestive tract |
| Food Source | • Pork, live and organ meats, eggs • Whole grain and enriched breads, cereal • Lentils, dried peas, beans, nuts |
Vitamin B2 (Riboflavin)
| Function | • Energy release from carbohydrates, fats
and protein • Necessary for normal growth and development of normal vision, healthy skin, nervous system and digestive tract |
| Food Source | • Milk, cheese, yogurt • Eggs, liver and organ meats • Whole grain and enriched breads and cereal • Leafy green vegetables, dried peas, beans, nuts |
Niacin (Nicotinic Acid)
| Function | • Energy release from carbohydrates, fats
and protein • Necessary for normal growth and development of normal vision, healthy skin, nervous system and digestive tract |
| Food Source | • Whole grain and enriched breads and
cereals • Peanuts, dried peas, beans • Organ meats, pork liver, poultry, fish, lean meat, eggs |
Vitamin B6 (Pyridoxine)
| Function | • Works alongside with protein and essential fatty acids |
| Food Source | • Meats (ex. liver), soybeans, peanuts • Whole grain cereals • Potatoes, dark green vegetables |
| Function | • Energy release from carbohydrates, fats
and protein • Necessary for normal growth and development of normal vision, healthy skin, nervous system and digestive tract |
| Food Source | • Whole grain and enriched breads and
cereals • Peanuts, dried peas, beans • Organ meats, pork liver, poultry, fish, lean meat, eggs |
Vitamin B12
| Function | • Needed for normal growth, red blood cell formation, and regulation of nervous system and digestive tract |
| Food Source | • Poultry, fish, liver and organ meats,
eggs, shellfish • Milk and cheese |
Folic Acid (Folate)
| Function | • Normal red blood cell formation, cell growth and reproduction, use of protein |
| Food Source | • High in organ meats (ex. liver and
kidney), nuts • Leafy green vegetables, oranges, dried beans |
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