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Vitamins are organic compounds that people need in small amounts. Each plays a different role in maintaining health and bodily functions.
Each organism has different vitamin needs. For example, humans need to obtain vitamin C of their diet – while dogs can produce all the vitamin C they need.
Most vitamins must come from food, because the body does not produce them or produces very little.
For humans, Vitamin D is not available in sufficient quantities in foods. The human body synthesizes the vitamin when exposed to sunlight, and it is the best source of vitamin D.
Different vitamins play different roles in the body and a person needs a different amount of each vitamin to stay healthy.
This article explains what vitamins are, what they do, and which foods are good sources. Follow the blue links below for more information on each vitamin.
Vitamins are organic substances found in trace amounts in natural foods. Having too little of any vitamin in particular can increase your risk of developing certain health problems.
A vitamin is an organic compound, which means it contains carbon. It is also an essential nutrient that the body may need to obtain from nutrition.
There are currently 13 recognized vitamins.
Vitamins are either soluble or fat or water soluble. We describe both types below:
Fat-soluble vitamins
Vitamins A, D, E and K are fat-soluble. The body
Dietary fat helps the body absorb fat-soluble vitamins through the intestinal tract.
Water-soluble vitamins
Water-soluble vitamins
Vitamin C and all B vitamins are
Below, discover each currently recognized vitamin:
Vitamin A
Chemical names: retinol, retinal and “the four carotenoids”, including beta carotene.
- It is fat-soluble.
- Function: It is essential for eye health.
- Deficiency: This can cause night blindness and keratomalacia, which causes the clear front layer of the eye to dry and cloudy.
- Good sources: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kalespinach, pumpkinsgreen cabbage, some cheeses, eggs, apricots, cantaloupe melon and milk.
Vitamin B1
Chemical name: thiamine.
- It is soluble in water.
- Function: It is essential for the production of various enzymes that help break down blood sugar.
- Deficiency: This can cause beriberi And Wernicke-Korsakoff syndrome.
- Good sources: These include yeast, pork, grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver and eggs.
Vitamin B2
Chemical name: riboflavin.
- It is soluble in water.
- Function: It is essential for the growth and development of cells in the body and helps metabolize food.
- Deficiency: Symptoms include inflammation of the lips and cracks in the mouth.
- Good sources: These include asparagus, bananaspersimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish and green beans.
Vitamin B3
Chemical names: niacin, niacinamide.
- It is soluble in water.
- Function: The body needs niacin for cells to grow and function properly.
- Deficiency: Low levels lead to a health problem called pellagrawhich causes diarrheaskin changes and intestinal disorders.
- Good sources: Examples include chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu and lentils.
Vitamin B5
Chemical name: pantothenic acid.
- It is soluble in water.
- Function: It is necessary for the production of energy and hormones.
- Deficiency: Symptoms include paresthesias, or “tingling.”
- Good sources: These include meats, whole grains, broccoli, avocados and yogurt.
Learn more about vitamin B5 here.
Vitamin B6
Chemical names: pyridoxine, pyridoxamine, pyridoxal.
- It is soluble in water.
- Function: It is vital for the formation of red blood cells.
- Deficiency: Low levels can cause anemia and peripheral neuropathy.
- Good sources: These include chickpeas, beef liver, bananas, squash and walnuts.
Vitamin B7
Chemical name: biotin.
- It is soluble in water.
- Function: It allows the body to metabolize proteins, fats and carbohydrates. It also contributes to keratin, a structural protein in skin, hair and nails.
- Deficiency: Low levels can cause dermatitis or inflammation intestines.
- Good sources: These include egg yolk, liver, broccoli, spinach and cheese.
Vitamin B9
Chemical names: folic acid, folinic acid.
- It is soluble in water.
- Functions: It is essential for the production of DNA and RNA.
- Deficiency: During pregnancy, it can affect the nervous system of the fetus. Doctors recommend folic acid supplements before and during pregnancy.
- Good sources: These include leafy vegetables, peas, legumes, liver, some fortified grain products and sunflower seeds. In addition, many fruits contain moderate amounts.
Why is folate, another form of B9, important?
Vitamin B12
Chemical names: cyanocobalamin, hydroxocobalamin, methylcobalamin.
- It is soluble in water.
- Function: It is essential for a healthy nervous system.
- Deficiency: Low levels can lead to neurological problems and certain types of anemia.
- Good sources: Examples include fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.
Doctors may recommend that people following a vegan diet take vitamin B12 supplements.
Vitamin C
Chemical name: ascorbic acid.
- It is soluble in water.
- Function: It contributes to collagen production, wound healing and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron and acts as an antioxidant.
- Deficiency: This can lead to scurvy, which causes bleeding gums, tooth loss, and poor tissue growth and wound healing.
- Good sources: These include fruits and vegetables, but cooking destroys vitamin C.
Vitamin D
Chemical names: ergocalciferol, cholecalciferol.
- It is fat soluble.
- Function: It is necessary for the healthy mineralization of bones.
- Deficiency: This can cause rickets and osteomalacia, or softening of the bones.
- Good sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. Oily fish, eggs, beef liver and mushrooms also contain this vitamin.
Learn more about how to get enough vitamin D.
Vitamin E
Chemical names: tocopherol, tocotrienol.
- It is fat-soluble.
- Function: Its antioxidant activity helps prevent oxidative stress, a problem that increases the risk of generalized inflammation and various diseases.
- Deficiency: This is rare, but it can cause hemolytic anemia in newborns. This condition destroys blood cells.
- Good sources: These include wheat germ, kiwis, almonds, eggs, walnuts, leafy greens and vegetable oils.
What are the symptoms of vitamin E deficiency?
Vitamin K
Chemical names: phylloquinone, menaquinone.
- It is fat-soluble.
- Function: It is necessary for blood clotting.
- Deficiency: Low levels may cause unusual susceptibility to bleeding or bleeding diathesis.
- Good sources: These include natto, leafy greens, pumpkins, figs and parsley.
Many people in the United States take multivitamins and other supplements, even though these may not be necessary or helpful, according to
A balanced and varied diet, containing plenty of fruits and vegetables, should be the main source of vitamins. The Department of Health and Human Services provides
Fortified foods and supplements may, however, be appropriate in some cases, such as during pregnancy, for people on restricted diets, and for people with specific health conditions.
Anyone taking supplements should be careful not to exceed the maximum dose, as
Additionally, some medications may interact with vitamin supplements. Overall, it’s important to talk to a healthcare professional before trying any supplement.
Vitamins are essential nutrients that come primarily from food. Each plays different roles in the body, and deficiencies in different vitamins can harm health in different ways.
Try to get vitamins through a balanced and varied diet containing plenty of fruits and vegetables. If a person is pregnant or has a health problem or restricted diet, a doctor or nutritionist may recommend supplements.
