The ABC's of Vitamins

For anyone who knows nutrition, they would know that vitamins are an important part of our nutrition. When looking at food labels you see things such as riboflavin, biotin, and folate. When walking through the isles of a grocery we see labels declaring that the product is a great source of vitamin C, has four essential vitamins, and is infused with vitamin D. We know that they are important but what do they really do? What are all the vitamins that we need to be getting? Vitamins are substances that are essential for normal cell function, growth, and development. In order for our body to survive we must get the 13 essential vitamins to avoid developing malnutrition. Here is a list of those 13 vitamins and information on what they do for us individually.

Vitamin A

Vitamin A aids in immune function, vision, reproduction, and cellular communication. Vitamin A plays a critical role in vision as an essential component of rhodopsin. Rhodopsin is a protein that absorbs light in the retinal receptors. Vitamin A also supports body cell growth and differentiation, this leads to vitamin A playing a critical role in proper formation and maintenance of the heart, lungs, kidneys, and other organs in the body. 

Sources of Vitamin A: 

• sweet potatoes
• carrots
• spinach 
• cantaloupe
• peppers
• mango

Vitamin B's

There are several different Vitamin B's and are often called by different names. Generally vitamin B aids in the metabolism but each B vitamin has its own unique benefits for the body. 
Vitamin B1 (Thiamine) helps body cells turn carbohydrates into energy. It is especially important to get plenty of carbohydrates during pregnancy and breast feeding. Vitamin B1 also has an essential role for heart function and  to keep nerve cells healthy.  
Sources: 

• Eggs
• Lean Meat
• Legumes
• Nuts and Seeds
• Whole Grains 

Vitamin B2 (Riboflavin) this vitamin works with the other vitamin B's in body growth and red cell production. 
Sources:

• Spinach
• Yogurt
• Soy Beans
• Eggs 
• Almonds

Vitamin B3 (Niacin) helps keep healthy skin and maintains the health of our nerves. When vitamin B3 is consumed it can also produce a cholesterol-lowering effect. 
Sources: 

• Avocado 
• Eggs
• Fish 
• Legumes 
• Nuts
• Potatoes 

Vitamin B5 (Pantothenic Acid) plays and essential role in the metabolism of food during digestion. It also plays a role in the production of hormones and cholesterol. 
Sources: 

• Avocado 
• Broccoli
• Cabbage 
• Whole Grain Cereals
• Sweet Potatoes 

Vitamin B6 (Pyroxidine) helps with the formation of blood cells and maintains brain function. It also plays an important role in the proteins involved with chemical reactions in the body.
Sources: 

• Banana
• Avocado 
• Meat
• Nuts
• Poultry 

Vitamin B7 (Biotin) plays a role in the metabolism of proteins and carbohydrates. Like B5 it also helps in the production of hormones and cholesterol. 

• Chocolate
• Egg Yolk
• Legumes
• Milk Nuts
• Milk

Vitamin B9 (Folate/Folic Acid) works with B12 to form red blood cells. It is needed for the production of DNA, which is needed for tissue growth and cell function. This is extremely important for woman during pregnancy. Low levels of folate can cause birth defects like spina bifida. 
Sources: 

• Green Leafy Vegetables 
• Broccoli 
• Beats 
• Peanut Butter
• Oranges 
• Lentils 

Vitamin B12 plays its role in metabolism and development of red blood cells. It also maintains the central nervous system. 
Sources: 

• Meat 
• Eggs
• Milk
• Spinach 
• Strawberries

Vitamin C

Vitamin C is an antioxidant that promotes healthy teeth and gums. It also helps in the absorption of iron and calcium. It promotes wound healing and the maintenance of healthy tissue. 

Sources: 

• Oranges
• Grapefruit
• Spinach 
• Broccoli 
• Tomatoes
•  Potatoes

Vitamin D

Vitamin D is a fat-soluble vitamin that is not naturally found in foods. It is more often added later during the fortifying process of foods. It can be produced when UV rays are exposed to skin, triggering the vitamin D syntheses. Vitamin D helps in the absorption of calcium needed for healthy bones and teeth. It also helps in maintaining proper levels of calcium and phosphorus in blood.  

Sources: 

• Fish
• Fortified Cereal
• Fortified Milk 
• Fish Oils

Vitamin E

Vitamin E is an antioxidant that aids in the formation of red blood cells and helping the body use vitamin K. It is also thought helps with skin health and may help prevent or slow down the process of Alzheimer's disease.  Like vitamin D it is not found in a lot of foods. 

Sources: 

• Avocado
• Oils 
• Dark Green Vegetables
• Seeds and Nuts
• Mango
• Papaya 

Vitamin K

Vitamin K is not listed as an essential vitamin but without it, blood coagulation would not occur. Blood coagulation is what makes your blood stick together which stops us from bleeding. Some studies have also suggested that it plays a role in bone health. 

Sources: 

• Cabbage
• Dark Green Leafy Vegetables 
• Fish
• Cauliflower
• Cereals

Learn more about the Student Health Center by following the link: 
BYU-Idaho Student Health Center 

Resources: 

Evert, Alison. (2013) "Vitamins" The New York Times Retrieved from http://www.nytimes.com/health/guides/nutrition/vitamins/overview.html

National Institutes of health. (2013) "Vitamin A" USA.gov. Retrieved from http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/