Vitamins are the body's spark plugs – they are the key to processes that make the body work. Eating a variety of foods from a variety of food groups and stocking the refrigerator with a colorful rainbow of produce will help ensure that you get the vitamins you need.
Vitamins are either water-soluble or fat-soluble.
Water-soluble vitamins dissolve in water and are carried through the bloodstream. Regular intake of these vitamins is important because your body does not store water-soluble vitamins.
Fat-soluble vitamins dissolve in fat. They are carried through the bloodstream attached to body chemicals made with lipids, or fat. Your body stores fat-soluble vitamins in body fat.
Here is a sampling of some key vitamins1.2.3.4.5.6
| Vitamins | Function | Sources |
|---|---|---|
| Vitamin A and Beta-carotene | Maintains healthy skin and bones and good vision. Beta carotene converts to vitamin A in the body and is an important antioxidant nutrient, which may play a role in disease prevention. | Carrots, sweet potatoes, pumpkin, cantaloupe, pink grapefruit, tomatoes and tomato products, broccoli, and dark green leafy vegetables including spinach, beet greens, Swiss chard and kale. |
| B vitamins – thiamin, niacin, riboflavin, folate, Vitamin B6, Vitamin B12 | These nutrients are involved in normal growth and development. They are also involved in many chemical reactions including energy production (thiamin, riboflavin and niacin), nerve function (B6), and the formation of red blood cells and DNA (folate and B12). | Enriched cereals, breads, pastas, milk and milk products, meat and meat products, egg, legumes and nuts. |
| Vitamin C | Helps heal wounds, maintains healthy tissues and strong blood vessel walls and helps the body absorb iron. Vitamin C also has antioxidant properties and may help protect against some chronic health conditions. | Oranges, orange juice, grapefruit, grapefruit juice, apple juice, kiwifruit, strawberries, sweet green or red peppers, broccoli, Brussels sprouts, tomatoes and potatoes. |
| Vitamin D | Works with calcium and other bone-building nutrients to develop strong and healthy bones and may help prevent osteoporosis. | Vitamin D is produced in the skin after exposure to sunlight. Food sources include milk, eggs, fatty fish (salmon, mackerel and tuna), fish liver oils, margarine and fortified soy beverages. |
| Vitamin E | An antioxidant nutrient that may play a role in disease prevention. | Sunflower seeds, nuts, vegetable oils, wheat germ, sweet potatoes, papaya and avocado. |
Sources
1. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Beta-Carotene, and other Carotinoids, 2000.
2. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin b 6, Folate, Vitamin B 12, Pantohenic Acid, Biotin and Choline, 1998.
3. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, 1997.
4. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc 2001.
5. USDA Nutrient Database for Standard Reference, Release 14.
