Vitamins

Essential to the proper functioning of the human body, vitamins are accountable for maintaining a normal metabolism as well as proper cellular growth and development. Vitamins are divided into two categories: fat-soluble and water-soluble. Vitamins A, D, E, and K are the four fat-soluble vitamins with the others falling into the water-soluble category. If a vitamin is fat soluble, that means it can be stored in fat and used at a later date. Water-soluble vitamins must be used immediately (excess is expelled via urine).

Each vitamin serves a specific purpose within the human body. A deficiency in vitamins may lead to various health issues while possibly increasing your risk for conditions like heart disease, various cancers, and osteoporosis (weak bone density).

A list of vitamins:

Vitamin A (Retinol / Carotenoids)

Commonly known as retinol or carotenoids, vitamin A is responsible for a variety of bodily functions and process ranging from healthy skin to bone growth to various cellular functions. It is found in a variety of foods ranging from animal based sources like eggs, meat, and cheese to vegetable based sources like carrots, sweet potatoes and broccoli.

Vitamin B1 (Thiamin)

Used primarily to create energy in the body, vitamin B1 (thiamin) is essential for metabolic processes. Located mainly in whole grains and enriched bread/flour products, it is usually quite rare for one to be deficient in this vitamin.

Vitamin B12 (Cobalamin)

Working together with vitamin B9, vitamin B12 (cobalamin) supports red blood cell formation, healthy nerve cells, aids in the production of DNA and RNA, and is commonly found in animal products such as fish, dairy, eggs, beef, and pork.

Vitamin B2 (Riboflavin)

Partially responsible for releasing energy from carbohydrates as well as healthy skin and hair, riboflavin is found in a range of foods including milk, eggs, nuts, green veggies, and enriched flour/bread products.

Vitamin B3 (Niacin)

Playing a role in energy production in addition to normal digestion, healthy skin, hair, eyes, and the liver, vitamin B3 (niacin) is found in a variety of foods while improving circulation. It also aids the body in producing hormones related to sex and stress.

Vitamin B5 (Pantothenic Acid)

Required to synthesize cholesterol, vitamin B5 (pantothenic acid) is a water soluble vitamin that is also used to produce hormones and found in foods such as avocado, broccoli, beans, meats, and whole-grain breads and flours.

Vitamin B6 (Pyridoxine)

One of the more important B vitamins, vitamin B6 (pyridoxine) is used in making antibodies to fight disease as well as maintain normal nerve function among other bodily functions. Found often foods such as avocado, banana, legumes, meats, whole grains, and enriched bread/flour products.

Vitamin B7 (Biotin)

Required for bodily growth, this water-soluble vitamin is often found in cereal, chocolate, egg yolk, milk, nuts, and meat products.

Vitamin B9 (Folic Acid)

Immensely responsible for proper brain function and the production of DNA and RNA, vitamin B9 (folic acid) is known to greatly reduce potential birth defects. This vitamin is found a large variety of foods.

Vitamin C (Ascorbic Acid)

Vital in the healing of wounds and boosting the immune system, vitamin C (ascorbic acid) is a water-soluble vitamin that is most often found in oranges and other citrus foods.

Vitamin D

Required to build and maintain strong bones, a fat-soluble vitamin, vitamin D aids the body in calcium absorption. Adequate amounts are rarely found occurring naturally in food.

Vitamin E (Tocopherol)

This is a vastly important vitamin helps the body's ability to fight free radicals, vitamin E (tocopherol) also boosts the immune system and is found predominantly in vegetable oils and nuts.

Vitamin K

Essential for creating blood clots, the best sources of the fat-soluble vitamin K are green and leafy vegetables.