13.5.1 Sources and Functions of Vitamins

1. Vitamin A

Sources: Carrots, sweet potatoes, spinach, kale, apricots, eggs, liver, and dairy products. Function: Supports vision, immune function, and skin health.

2. Vitamin B Complex

• Vitamin B1 (Thiamine): Whole grains, pork, legumes, nuts, and seeds.
• Vitamin B2 (Riboflavin): Milk, eggs, almonds, spinach, and fortified cereals.
• Vitamin B3 (Niacin): Chicken, turkey, fish, peanuts, and whole grains.
• Vitamin B5 (Pantothenic Acid): Avocados, yogurt, eggs, meat, and sweet potatoes.
• Vitamin B6 (Pyridoxine): Chickpeas, fish, poultry, bananas, and potatoes.
• Vitamin B7 (Biotin): Eggs, nuts, seeds, and sweet potatoes.
• Vitamin B9 (Folate): Leafy greens, legumes, seeds, and fortified cereals.
• Vitamin B12 (Cobalamin): Meat, fish, dairy products, and fortified cereals.

Function: The B vitamins play roles in energy production, red blood cell formation, and nervous system function.

3. Vitamin C

Sources: Oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, and tomatoes. Function: Supports immune function, acts as an antioxidant, and aids in collagen synthesis.

4. Vitamin D

Sources: Sunlight (synthesis in the skin), fatty fish (salmon, mackerel), fortified milk and orange juice, and egg yolks. Function: Essential for bone health and calcium absorption, and supports immune function.

5. Vitamin E

Sources: Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, and vegetable oils (sunflower, safflower). Function: Acts as an antioxidant, protecting cells from damage.

6. Vitamin K

Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and fish, meat, and eggs (in smaller amounts). Function: Essential for blood clotting and bone health.

Key point: Each vitamin has specific sources and functions. A balanced diet is the best way to meet vitamin needs.

Summary Table

Intermediate Level

Vitamins:

• Organic molecules needed in small quantities for metabolic function.
• Allow the body to grow and develop.
• Play roles in metabolism, immunity, and digestion.
• Must be obtained through a balanced diet.
• 13 essential vitamins: A, C, D, E, K, and B vitamins.

Types:

Functions:

• Vitamin A: Vision, immune function, skin health.
• Vitamin B Complex: Energy production, red blood cell formation, nervous system function.
• Vitamin C: Immune function, antioxidant, collagen synthesis.
• Vitamin D: Bone health, calcium absorption, immune function.
• Vitamin E: Antioxidant, protects cells from damage.
• Vitamin K: Blood clotting, bone health.

Key point: Vitamins play diverse and essential roles in the body. A balanced diet is the best way to meet vitamin needs.

Important Points

• - Vitamins are organic molecules that are important to an organism in small quantities for proper metabolic function.
• - Vitamins allow your body to grow and develop.
• - Vitamins play important roles in body functions such as metabolism, immunity, and digestion.
• - Important nutrients cannot be synthesized in the organism in sufficient quantities for survival and therefore must be obtained through a balanced diet.
• - There are 13 essential vitamins, including vitamins A, C, D, E, K, and B vitamins such as riboflavin and folate.
• - The best way to meet your vitamin needs is to eat a balanced diet containing a variety of foods.
• - Types of vitamins:
• 1. Fat-soluble vitamins — Vitamins A, D, E, and K
• - Stored in fatty tissue and the liver
• - Reserves can stay in the body for days and sometimes months
• - Dietary fats help the body absorb fat-soluble vitamins
• 2. Water-soluble vitamins — Vitamins B and C
• - Do not stay in the body for long and cannot be stored
• - Leave the body via the urine
• - Need a more regular supply
• - Functions of vitamins:
• - Supporting metabolism
• - Supporting immune function
• - Supporting growth and development
• - Supporting bone health
• - Providing antioxidant defense
• - Maintaining healthy skin, hair, and nails
• - Sources and functions of specific vitamins:
• - Vitamin A: Carrots, sweet potatoes, spinach, kale, apricots, eggs, liver, dairy products; supports vision, immune function, and skin health.
• - Vitamin B Complex: Whole grains, pork, legumes, nuts, seeds, milk, eggs, almonds, spinach, fortified cereals, chicken, turkey, fish, peanuts, avocados, yogurt, meat, sweet potatoes, chickpeas, poultry, bananas, potatoes, leafy greens; roles in energy production, red blood cell formation, and nervous system function.
• - Vitamin C: Oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, tomatoes; supports immune function, acts as an antioxidant, and aids in collagen synthesis.
• - Vitamin D: Sunlight, fatty fish (salmon, mackerel), fortified milk and orange juice, egg yolks; essential for bone health and calcium absorption, and supports immune function.
• - Vitamin E: Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, vegetable oils (sunflower, safflower); acts as an antioxidant, protecting cells from damage.
• - Vitamin K: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs; essential for blood clotting and bone health.

Remember

• - Vitamins = organic molecules needed in small quantities.
• - 13 essential vitamins: A, C, D, E, K, and B vitamins.
• - Fat-soluble: A, D, E, K (stored in body).
• - Water-soluble: B, C (not stored; excreted via urine).
• - Functions: Metabolism, immunity, growth, bone health, antioxidant defense, skin/hair/nails.
• - Sources:
• - Vitamin A: Carrots, sweet potatoes, spinach, kale, apricots, eggs, liver, dairy.
• - Vitamin B Complex: Whole grains, pork, legumes, nuts, seeds, milk, eggs, almonds, spinach, fortified cereals, chicken, turkey, fish, peanuts, avocados, yogurt, meat, sweet potatoes, chickpeas, poultry, bananas, potatoes, leafy greens.
• - Vitamin C: Oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, tomatoes.
• - Vitamin D: Sunlight, fatty fish, fortified milk and orange juice, egg yolks.
• - Vitamin E: Nuts and seeds, spinach, broccoli, vegetable oils.
• - Vitamin K: Leafy green vegetables, broccoli, Brussels sprouts, fish, meat, eggs.
• - Balanced diet is the best way to meet vitamin needs.
• - Supplements should be used carefully.

Common Mistakes

Quick Revision

Vitamins — Sources and their Importance to Health:

Vitamins are organic molecules that are important to an organism in small quantities for proper metabolic function. Vitamins allow your body to grow and develop. Vitamins play important roles in body functions such as metabolism, immunity, and digestion. Important nutrients cannot be synthesized in the organism in sufficient quantities for survival and therefore must be obtained through a balanced diet. There are 13 essential vitamins, including vitamins A, C, D, E, K, and B vitamins such as riboflavin and folate. The best way to meet your vitamin needs is to eat a balanced diet containing a variety of foods.

1. Fat-soluble vitamins: Vitamins A, D, E, and K are fat-soluble. The body stores fat-soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can stay in the body for days and sometimes months. Dietary fats help the body absorb fat-soluble vitamins through the intestinal tract.

2. Water-soluble vitamins: Vitamins B and C are water-soluble vitamins. They do not stay in the body for long and cannot be stored. They leave the body via the urine. Because of this, people need a more regular supply of water-soluble vitamins than fat-soluble ones.

Different vitamins play different roles in the body, and a person requires a different amount of each vitamin to stay healthy. Vitamin play diverse and essential roles in the body, including supporting metabolism, immune function, growth and development, bone health, antioxidant defense, maintaining healthy skin, hair, and nails. A balanced diet that includes a variety of nutrient-rich food is important for meeting vitamin needs and maintaining overall health. Fortified foods and supplements may be appropriate in some cases. Anyone taking supplements should be careful not to exceed the maximum dose or too much of any vitamin can lead to health problems. Also, some medications can interact with vitamin supplements. Overall, it is important to speak with a healthcare provider before trying any supplement.

13.5.1 Sources and functions of vitamins:

• 1. Vitamin A:
• Sources: Carrots, sweet potatoes, spinach, kale, apricots, eggs, liver, and dairy products.
• Function: Supports vision, immune function, and skin health.

• 2. Vitamin B Complex:
• Vitamin B1 (Thiamine): Whole grains, pork, legumes, nuts, and seeds.
• Vitamin B2 (Riboflavin): Milk, eggs, almonds, spinach, and fortified cereals.
• Vitamin B3 (Niacin): Chicken, turkey, fish, peanuts, and whole grains.
• Vitamin B5 (Pantothenic Acid): Avocados, yogurt, eggs, meat, and sweet potatoes.
• Vitamin B6 (Pyridoxine): Chickpeas, fish, poultry, bananas, and potatoes.
• Vitamin B7 (Biotin): Eggs, nuts, seeds, and sweet potatoes.
• Vitamin B9 (Folate): Leafy greens, legumes, seeds, and fortified cereals.
• Vitamin B12 (Cobalamin): Meat, fish, dairy products, and fortified cereals.
• Function: The B vitamins play roles in energy production, red blood cell formation, and nervous system function.

• 3. Vitamin C:
• Sources: Oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, and tomatoes.
• Function: Supports immune function, acts as an antioxidant, and aids in collagen synthesis.

• 4. Vitamin D:
• Sources: Sunlight (synthesis in the skin), fatty fish (salmon, mackerel), fortified milk and orange juice, and egg yolks.
• Function: Essential for bone health and calcium absorption, and supports immune function.

• 5. Vitamin E:
• Sources: Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, and vegetable oils (sunflower, safflower).
• Function: Acts as an antioxidant, protecting cells from damage.

• 6. Vitamin K:
• Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and fish, meat, and eggs (in smaller amounts).
• Function: Essential for blood clotting and bone health.

60-Second Revision

• Vitamins = organic molecules needed in small quantities.
• 13 essential vitamins: A, C, D, E, K, and B vitamins.
• Fat-soluble: A, D, E, K (stored in body).
• Water-soluble: B, C (not stored; excreted via urine).
• Functions: Metabolism, immunity, growth, bone health, antioxidant defense, skin/hair/nails.
• Sources:
• Vitamin A: Carrots, sweet potatoes, spinach, kale, apricots, eggs, liver, dairy.
• Vitamin B Complex: Whole grains, pork, legumes, nuts, seeds, milk, eggs, almonds, spinach, fortified cereals, chicken, turkey, fish, peanuts, avocados, yogurt, meat, sweet potatoes, chickpeas, poultry, bananas, potatoes, leafy greens.
• Vitamin C: Oranges, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, tomatoes.
• Vitamin D: Sunlight, fatty fish, fortified milk and orange juice, egg yolks.
• Vitamin E: Nuts and seeds, spinach, broccoli, vegetable oils.
• Vitamin K: Leafy green vegetables, broccoli, Brussels sprouts, fish, meat, eggs.
• Balanced diet is the best way to meet vitamin needs.
• Supplements should be used carefully.
• ⚠️ Warning: too much of any vitamin can lead to health problems — always follow the recommended dose.