Vitamin Information - Your Online Guide for Information on Vitamin Sources
Vitamin information gets frequent updates, and new vitamin research becomes public all the time. Since there are many vitamin information sources, it can be difficult to keep vitamin information straight. Here are some basics about vitamin information.
Vitamins are a nutritional element called micronutrients. They help our bodies convert the food we eat into energy and aid in the growth and maintenance of tissues. While vitamins are needed for optimum health, only small amounts are required.
Vitamins come from plants and animals, and they are classified as either fat soluble or water soluble. Fat soluble vitamins are found in food fats and oils, and they are stored within body fat. Water-soluble vitamins dissolve in water and blend easily into the blood.
Vitamin Information - Fat-soluble Vitamins: Vitamin A
Found in: dairy products, eggs, liver and cod liver oil Aids in: proper cell growth and reproduction, and maintaining healthy eyesight. Vitamin A is an antioxidant, meaning it helps fight cancer-causing agents in the body.
Vitamin Information - Fat-soluble Vitamins: Vitamin D
Found in: fortified milk. Aids in: development of teeth and bones and calcium absorption and use.
Vitamin Information - Fat-soluble Vitamins: Vitamin E
Found in: leafy green vegetables, nuts, vegetable oils, wheat germ and whole grains. Aids in: development of blood cells, muscles and the formation of lung and nerve tissue. Vitamin E is also an antioxidant.
Vitamin Information - Fat-soluble Vitamins: Vitamin K
Found in: egg yolks, green leafy vegetables and liver. Aids in: blood coagulation.
Vitamin Information - Fat-soluble Vitamins: Beta Carotene
Found in: colorful fruits and vegetables like broccoli, cantaloupe, carrots, mango, spinach, sweet potatoes and winter squash. Beta carotene is converted to vitamin A in the body.
Vitamin Information - Water-soluble Vitamins: The Vitamin B Complex
• Vitamin B1 - Thiamine
Found in: beans, liver, peas, pork, wheat germ, whole grains and enriched breads. Aids in: converting food to energy and nerve cell functioning.
• Vitamin B2 - Riboflavin
Found in: dark green vegetables, fish, meat, milk, whole grains and enriched foods. Aids in: energy production, eye health, nerve function and skin condition.
• Vitamin B3 - Niacin
Found in: broccoli, green beans, fish, meat, milk, nuts, peas, poultry and whole grains. Aids in: healthy brain function and converting food to energy.
• Vitamin B5 - Pantothenic Acid
Found in: most foods; highest in liver, salmon and yeast. Aids in: energy production and converting carbohydrates to energy.
• Vitamin B6
Found in: bananas, green beans, green leafy vegetables, fish, meat, nuts, potatoes and whole wheat products. Aids in: converting protein to energy and production of essential proteins.
• Vitamin B9 - Folic Acid
Found in: dark green leafy vegetables, dried beans and peas, fruits and liver. Aids in: formation of red blood cells and protects against heart disease. Folic acid is needed for proper cell production, so it is taken during the first three months of pregnancy to prevent birth defects.
• Vitamin B12
Found in: dairy foods, eggs, meat and poultry. Aids in: DNA replication, mood and nerve cell activity.
Vitamin Information - Water-soluble Vitamins: Vitamin C
Found in: citrus fruits, cabbage, green peppers, leafy green vegetables and tomatoes. Aids in: maintenance of healthy bones, teeth and skin, and healing of wounds. Vitamin C is an antioxidant.