What Do Vitamins Do? Which Vitamins Are Found in Which Food?

Vitamin A

Vitamin A is a fat-soluble vitamin with many important functions for the body. It is involved in a number of biological processes such as eye health, skin health, the immune system and cellular growth and development. It can also be found in forms such as retinol, retinal and retinoic acid. Vitamin A is found in animal sources such as liver, fish oil, milk and dairy products, egg yolks, and plant sources such as carrots, spinach and sweet potatoes. Adequate intake of this vitamin is important for general health and body function.

Vitamin D

Vitamin D is a fat-soluble vitamin that plays an important role in the body. Its main source is sunlight; the skin synthesizes vitamin D when exposed to sunlight. Vitamin D supports bone health, increasing the absorption of minerals such as calcium and phosphorus and helping to strengthen bones. It is also known to have an effect on immune system function. Foods such as fish oil, oily fish such as salmon and sardines, egg yolks and vitamin D-enriched dairy products are rich sources of vitamin D.

What are the functions of vitamin D?

Vitamin D has several important functions in the body. Its main role is to protect and strengthen bone health by increasing the absorption of minerals such as calcium and phosphorus. It also has an effect on the immune system and can increase resistance to infections. Vitamin D also plays an important role in a number of biological processes such as cell growth, cell differentiation, muscle function and gene regulation.
Vitamin E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant for the body. Antioxidants protect cells against damage caused by free radicals. Vitamin E promotes cellular health by protecting cell membranes, supports immune system function and improves skin health. Vitamin E is also involved in a number of biological processes, such as protecting DNA and slowing down cell aging. Foods such as nuts, seeds, green leafy vegetables and vegetable oils are rich sources of vitamin E.

Vitamin K

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. In the blood clotting process, vitamin K contributes to the production of proteins needed for clot formation. It can also support bone health, reducing the risk of osteoporosis. Foods such as green leafy vegetables, broccoli, cabbage, spinach and animal sources such as red meat and egg yolks are rich in vitamin K.

Vitamin C

Vitamin C is a water-soluble vitamin that has many important functions for the body. As a powerful antioxidant, vitamin C helps protect cells against damage caused by free radicals. It also supports immune system functions, increases resistance to infections and can speed up the healing process. Vitamin C also protects skin health by contributing to collagen production, improves iron absorption and supports cellular metabolism. Fruits and vegetables such as citrus fruits, kiwi, strawberries, broccoli are rich sources of vitamin C.
Thiamine (B1)

Thiamine, or vitamin B1, is a water-soluble vitamin with an important role for the body. It is essential for the metabolism of carbohydrates and plays a key role in energy production. It supports nervous system function, enhances nerve conduction and can have positive effects on memory and concentration. It also plays an important role in regulating heart and muscle function. Thiamine is found in many foods such as whole grains, meat products, beans, nuts and seeds. Thiamine deficiency can lead to serious health problems such as beriberi.

Folic Acid

Folic acid is a vitamin that is part of the vitamin B complex and has an essential role for the body. It plays a particularly important role in DNA synthesis and cellular division processes. It is vital for the healthy development of the fetus during pregnancy and can help prevent birth defects such as neural tube defects. It is also involved in the production of red blood cells and supports heart health. Leafy green vegetables, legumes, citrus fruits and whole grains are rich sources of folic acid.

What Foods Contain B6 (Pyridoxine)?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin and has several important functions for the body. It is essential for protein metabolism and amino acid conversions, supports nervous system function, contributes to hemoglobin production and maintains immune system health. Vitamin B6 is also involved in the synthesis of neurotransmitters such as serotonin and norepinephrine, which are important for nerve transmission. You can get this vitamin from a variety of foods such as fish, chicken, turkey, potatoes, bananas, nuts, lentils and whole grains.