Understanding Vitamins: Fat Soluble and Water Soluble Vitamins

Study Notes

Vitamins are organic compounds found naturally in food items such as fruits, vegetables, meats, eggs, and dairy products. There are several different types of vitamins that play essential roles in human health. Here is some information about each type:

Fat Soluble Vitamins

Fat soluble vitamins can only dissolve into fats. They store best when eaten with fatty foods like oil or butter. The fat soluble vitamins include A, D, E, and K. These vitamins must be consumed regularly because they cannot easily leave your body if you don't need them right away:

Vitamin A helps maintain good eye health and clear vision. It also plays an important role in supporting healthy skin and immune system function.
Vitamin D supports bone growth by increasing calcium absorption from the digestive tract and maintaining blood levels of phosphorus within normal limits. Good sources include milk fortified with vitamin D and cod liver oil.
Vitamin E acts like an antioxidant, neutralizing free radicals which damage cells. Vitamin E is in wheat germ oil, sunflower seeds, almonds, peanuts, spinach, and broccoli.
Vitamin K contributes to proper clotting of blood. It is available in green leafy vegetables like kale and collard greens, and in small amounts in cabbage, brussel sprouts and turnips.

Water Soluble Vitamins

Water soluble vitamins do not stay in your body very well. They often dissolve in water before leaving your stomach. However, it doesn't mean these vitamins aren't important - they just have to be replaced more often. The water soluble vitamins include B complex vitamins (B1 through B12) and C:

B Complex Vitamins help support energy production and balance. Examples include B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (panthenol), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Food sources for these nutrients include grains, nuts, oysters, meats, brewer's yeast, dried beans, peas, and lentils.
Vitamin C is needed for wound healing, making collagen and repairing tissue. Sources include citrus fruit juices, tomatoes, potatoes, strawberries, raspberries, blueberries, blackcurrants, radishes, red and green peppers, cauliflower, Brussels sprout leaves, cabbage hearts, cabbage leaves, lettuce, parsnips, carrots, sweet corn, artichokes, bananas, melons, papayas, mangoes, pineapples, coconuts, dates, figs, raisins, apricots, plums, prunes, nectarines, tangerines, lemons, limes, grapefruit, olives, pickles, vinegar, and fish sauce.

In summary, there are many types of vitamins that humans require for optimal health. Some vitamins are better absorbed by the body when eaten alongside fat while others work better when taken along with proteins or carbohydrates. Most vitamins are obtained through eating a balanced diet; however, some people may take supplementary vitamins depending on their needs.

Description

Learn about the different types of vitamins essential for human health, including fat soluble vitamins like A, D, E, and K, as well as water soluble vitamins like B complex and C. Discover their functions, food sources, and importance in maintaining optimal health.