Some vitamins, such as D, K, and niacin, can be produced by the body in trace amounts; however, the vast majority of vitamins are obtained from various food sources, whether animal or plant-based; hence the importance of knowing their purpose and where they are found.
- Water-soluble vitamins: vitamin C (Ascorbic acid) and the B complex which includes vitamin B1 (thiamine), B2 (Riboflavin), B3 (Nicotinic acid), B5 (pantothenic acid), B6 (pyridoxine), B8 (Biotin), B9 (Folic acid) and B12 (Cobalamin).
- Fat-soluble vitamins: Vitamin A, D, E and K
Water-soluble vitamins are easily absorbed and the risk of poisoning is low; this is because the human body can easily eliminate them in urine. In contrast, fat-soluble vitamins need to be dissolved and broken down before being absorbed. Once absorbed, the body does not eliminate them easily, causing a toxic effect if they accumulate in excess.
What are different vitamins for and in which foods can I find them?
Vitamin A is essential for:
- The functioning of visual processing.
- The integrity of the epithelia, tissues that cover all organs including the skin.
- The production of mucopolysaccharides, important components of the joints.
This vitamin is found in green vegetables in the form of beta-carotene and in milk, cheeses and liver in the form of retinol.
Vitamin D
It promotes bone growth and mineralization because it increases calcium absorption in the intestine. It's found in animal-based foods such as dairy products, eggs, and fish.
Vitamin E
It is an important antioxidant found in seeds, green leafy vegetables, and plant oils. Its deficiency leads to blood problems such as anemia and nervous system problems such as progressive leg weakness.
Vitamin K
It is essential for proper coagulation and is produced in small amounts by intestinal flora; its main dietary source is in green leafy vegetables and cereals, fruits, and meats.
The B complex
It plays an essential role in the energy production process of living cells; thiamin, niacin, riboflavin, and pantothenic acid act as facilitators of this energy transformation. This complex is found in various foods such as liver, pork, whole grains, eggs, chicken, tuna, etc. Therefore, deficiencies of these vitamins are rare.
It is important to clarify that vitamin B12 is not present in plant-based foods, hence the risk of deficiency in very strict vegetarian diets.
Vitamin C
It is another important antioxidant found in citrus fruits such as lemons, oranges, and tomatoes. This vitamin is also important for the synthesis of collagen, an important structural protein in epithelium. Its deficiency causes scurvy, characterized by tooth loss and easy bleeding of the gums.
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