【vitamins】Vitamins are essential organic compounds that the body needs in small amounts to function properly. They play a crucial role in various bodily processes, including growth, development, and maintaining overall health. While the body can produce some vitamins, most must come from dietary sources. Understanding the different types of vitamins and their functions is key to ensuring proper nutrition.
Below is a summary of the major vitamins, along with their primary functions and food sources:
| Vitamin | Type | Function | Food Sources |
| Vitamin A | Fat-soluble | Supports vision, immune system, and skin health | Carrots, sweet potatoes, liver, spinach |
| Vitamin B1 (Thiamine) | Water-soluble | Helps convert food into energy | Whole grains, pork, legumes |
| Vitamin B2 (Riboflavin) | Water-soluble | Supports energy production and cell function | Eggs, dairy, leafy greens |
| Vitamin B3 (Niacin) | Water-soluble | Aids in digestion and nerve function | Meat, fish, nuts, whole grains |
| Vitamin B5 (Pantothenic Acid) | Water-soluble | Supports metabolism and hormone production | Avocados, eggs, whole grains |
| Vitamin B6 (Pyridoxine) | Water-soluble | Involved in brain development and function | Chickpeas, bananas, poultry |
| Vitamin B7 (Biotin) | Water-soluble | Supports hair, skin, and nail health | Eggs, nuts, seeds |
| Vitamin B9 (Folate) | Water-soluble | Important for DNA synthesis and red blood cells | Leafy greens, citrus fruits, fortified cereals |
| Vitamin B12 (Cobalamin) | Water-soluble | Essential for nerve function and red blood cell formation | Meat, fish, dairy products |
| Vitamin C | Water-soluble | Boosts immunity and aids in collagen production | Citrus fruits, bell peppers, broccoli |
| Vitamin D | Fat-soluble | Supports bone health and immune function | Fatty fish, egg yolks, fortified milk |
| Vitamin E | Fat-soluble | Acts as an antioxidant and protects cells | Nuts, seeds, vegetable oils |
| Vitamin K | Fat-soluble | Essential for blood clotting and bone health | Leafy greens, Brussels sprouts |
It’s important to note that while vitamins are vital, excessive intake—especially of fat-soluble vitamins like A, D, E, and K—can be harmful. A balanced diet that includes a variety of foods is usually sufficient to meet vitamin needs. In some cases, supplements may be necessary, but it's best to consult a healthcare professional before starting any supplement regimen.