Vitamins play a crucial role in keeping our bodies functioning at their best. They support everything from energy production to maintaining healthy skin, eyes, and bones. Let’s dive into the fascinating world of vitamins and learn about their types, functions, and best sources!

There are 2 types of vitamins: fat-soluble and water-soluble.

1. Fat-soluble vitamins (A, D, E and K)
These vitamins are stored in fat tissue and the liver, which means the body can retain them for days or even months. They require dietary fat to be absorbed, so be sure to include healthy fats in your meals to maximize their effectiveness.

2. Water-soluble vitamins (B vitamins and Vitamin C)
Unlike fat-soluble vitamins, water-soluble vitamins cannot be stored in the body for long. They are eliminated through urine, which means it is important to consume them regularly in your diet.

1. Fat-soluble vitamins

Vitamin A (Retinol)

• Function: Supports healthy eyes, skin and immune system.
• Sources: Fatty fish (salmon, herring), beef liver, dairy products, eggs, and orange plant foods like sweet potatoes, carrots, and pumpkin. Green vegetables like broccoli and spinach also contain it.

Vitamin D (D2 and D3)

• Function: Helps the body absorb calcium for strong bones and teeth.
• Sources: Exposure to the sun (UVB), oily fish, eggs, beef liver and mushrooms.

Vitamin E

• Function: Protects the brain against aging and neutralizes free radicals. It also helps store vitamin A.
• Sources: Nuts, seeds, vegetable oils, and leafy green vegetables like spinach.

Vitamin K

• Function: Essential for blood clotting and bone health.
• Sources: Leafy green vegetables (spinach, kale) and fermented foods like natto.

2. Water-soluble vitamins

Vitamin B1 (Thiamine)

• Function: Converts carbohydrates into energy and supports nerve, muscle and heart functions.
• Sources: Whole grains, pork, nuts, legumes, potatoes, and green vegetables like kale.

Vitamin B2 (Riboflavin)

• Function: Helps in energy production and cell growth.
• Sources: Dairy products (milk, yogurt, cheese), eggs, meat, fish and vegetables such as asparagus and spinach.

Vitamin B3 (Niacin)

• Function: Promotes cell development and function.
• Sources: Chicken, beef, fish, nuts, seeds and leafy vegetables.

Vitamin B5 (Pantothenic Acid)

• Function: Essential for the production of energy and hormones.
• Sources: Found in almost all foods, especially meats, whole grains, broccoli and avocados.

Vitamin B6 (Pyridoxine)

• Function: Regulates hormones and supports red blood cell production.
• Sources: Chickpeas, beef liver, bananas, nuts and squash.

Vitamin B8 (Biotin)

• Function: Metabolizes proteins, fats and carbohydrates, and promotes healthy hair, skin and nails. Essential during pregnancy.
• Sources: Cooked egg yolk, liver, broccoli, spinach and cheese.

Vitamin B9 (Folates)

• Function: Promotes cell multiplication and gene regulation. Crucial in early pregnancy for the development of the fetus's nervous system.
• Sources: Green vegetables, avocados, beans, tomato juice, citrus fruits and dried fruits.

Vitamin B12

• Function: Maintains a healthy nervous system and helps in the formation of red blood cells.
• Sources: Animal products such as fish, meat, eggs and dairy products.

Vitamin C (Ascorbic Acid)

• Function: Strengthens the immune system, promotes wound healing, and acts as a powerful antioxidant.
• Sources: Raw fruits (oranges, strawberries, kiwis) and vegetables like peppers and spinach.

3. Tips for a Vitamin-Rich Diet

1. Vary your meals: Include a variety of fruits, vegetables, whole grains and proteins.
2. Add healthy fats: They help absorb fat-soluble vitamins.
3. Choose fresh foods: Cooking destroys certain vitamins, such as vitamin C.