About Vitamin their function source

The tables below list the vitamins, what they do in the body (their functions), and their sources in food.

Types of Vitamins- 

A) Water soluble - vitamin B & C are soluble in water. 

B) Fat soluble- vitamin A, D, E, K. 

Water-soluble vitamins -

Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage.

A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.

Water-soluble vitamins are - 

Nutrients-  Thiamine (vitamin B1)

Function- Part of an enzyme needed for energy metabolism; important to nerve function.

Sources- Found in all nutritious foods in moderate amounts: pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds. 

Nutrients - Riboflavin (vitamin B2)

Function- Part of an enzyme needed for energy metabolism; important for normal vision and skin health

Sources - Milk and milk products; leafy green vegetables; whole grain foods, enriched breads and cereals

Nutrients - Niacin (vitamin B3)

Function - Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health

Sources - Meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter

Nutrients-  Pantothenic acid

Function- Part of an enzyme needed for energy metabolism

Sources - Widespread in foods

Nutrient - Biotin

Function -Part of an enzyme needed for energy metabolism

Sources - Widespread in foods; also produced in intestinal tract by bacteria

Nutrients - Pyridoxine (vitamin B6)

Function - Part of an enzyme needed for protein metabolism; helps make red blood cells

Sources -Meat, fish, poultry, vegetables, fruits

 Nutrients- Folic acid

Function - Part of an enzyme needed for making DNA and new cells, especially red blood cells

Sources - Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains

Nutrients -Cobalamin (vitamin B12)

Function - Part of an enzyme needed for making new cells; important to nerve function

Sources - Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods

Nutrients - Ascorbic acid (vitamin C)

Function- Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption

Sources - Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

Fat-soluble vitamins

Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic. 

A balanced diet usually provides enough fat-soluble vitamins.

Fat-soluble vitamins are- 

Nutrients - Vitamin A  

(and its precursor*, beta-carotene) *A precursor is converted by the body to the vitamin.

Function - Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health

Sources - Vitamin A from animal sources- (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver

Beta-carotene (vitamin a from plant sources) - Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Nutrients - Vitamin D

Function - Needed for proper absorption of calcium; stored in bones

Sources - Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.

Nutrients - Vitamin E

Function - Antioxidant; protects cell walls

Sources - Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds

Nutrients - Vitamin K

Function - Needed for proper blood clotting

Sources - Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria