Vitamin Types and Sources

Vitamins types are divided into two classes based on their solubility :

Fat Soluble Vitamin

Water Soluble Vitamin

Fat Soluble Vitamin

Vitamin A
The most useable form of this health vitamin is retinol. Vitamin A palmitate (retinyl palmitate) and vitamin A acetate (retinyl acetate) are the principal forms used as nutritional supplements. The precursors of vitamin A (retinol) are the carotenoids (most commonly beta-carotene). Vitamin A is one of the most versatile vitamins, with roles in such diverse functions as vision, immune defenses, maintenance of body linings and skin, bone and body growth, normal cell development, and reproduction.

Vitamin source :
preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free

Vitamin D
Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. Vitamin D is important for the proper absorption of calcium from food. It is vital for the control of the levels of calcium in the blood and also controls the rate at which the body excretes calcium in the urine. Low levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases
Source :
milk, fatty fish

Vitamin E
Vitamin E is actually an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in humans. Vitamin E is one of the many nutrients that have protective properties. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Vitamin E is an antioxidant that prevents free radical damage in biological membranes
Source :
germ of a seed or grain

Vitamin K
Vitamin K is a group of 2-methilo-naphthoquinone derivatives. Health Vitamin K is involved in the carboxylation of certain glutamate residues in proteins to form gamma-carboxyglutamate residues. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Vitamin K supplements may improve bone mass in postmenopausal women. itamin K is used to reduce risk of bleeding in liver disease, jaundice, malabsorption, or in association with long-term use of aspirin or antibiotics.


Water Soluble Vitamin

Vitamin B1 (thiamine)
Vitamin b1 is absolutely essential to several bodily functions. Thiamine is a coenzyme for the decarboxylation of pyruvate and the oxidation of alpha keto-glutamic acid. Thiamine aids the nervous system and is essential for the functioning of important enzymes. Vitamin B1 is essential for the body to be able to use carbohydrate as an energy source as well as for metabolising amino acids. Thiamin is available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate.
source : fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans

Vitamin B2 (riboflavin)
Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema
Source :
organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables

Vitamin B3 (niacin)
Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. It also aids in the production of hydrochloric acid, needed for proper digestion. Nicotinic acid, in pharmacological doses, is used as an antihyperlipidemic agent. Niacinamide is used to treat osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches, and insulin-dependent diabetes
Source :
dairy products, poultry, fish, lean meats, nuts, and eggs

Vitamin B6 ( pyridoxine )
Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Vitamin B6 is a coenzyme for several enzyme systems. Vitamin B6, used mainly in the body for the processing of amino acids, performs this task along with certain enzymes. Vitamin B6 is required for the production of serotonin and helps to maintain healthy immune system function
Source :
meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetable

Vitamin B5 ( Pantothenic acid )
Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Vitamin B5 is essential for human growth, reproduction and many normal bodily processes. Vitamin B5 helps metabolize nutrients, manufacture antibodies and produce vitamin D. Pantothenic acid plays a role in the synthesis of hemoglobin, steroid hormones, neurotransmitters, and lipids
Source :
cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ

Vitamin H, vitamin B7 ( Biotin )
Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin serves as an essential coenzyme for four carboxylase enzymes, each of which is important in metabolism. Biotin is an important vitamin for helping certain enzymes in the body. The primary role of biotin is in the metabolism of fats, proteins and carbohydrates.

Vitamin B9 Folic acid ( folate )
Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Folic acid plays an essential role in human growth and development, in particular cell division and DNA synthesis. Folic acid is important for any stage of human life which involves growth such as pregnancy, lactation and early growth because of the role the folate plays in DNA, RNA and protein production
Source :
Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat

Vitamin C (ascorbic acid)
Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Ascorbic acid and its sodium, potassium, and calcium salts are commonly used as antioxidant food additives. The body requires vitamin C to form and maintain bones, blood vessels, and skin. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system.
Source :
organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables