Vitamins: What Are They And Where Can You Find Them?

Vitamins can be separated into two groups: Fat-Soluble and Water-Soluble. These two groups of vitamins have different functions that are important to keep mind of when incorporating into a diet or supplementation.

Fat-Soluble vitamins are organic compounds that dissolves in fat and are stored in the body’s liver and fatty tissues. These include vitamins A, D, E, and K. Because of storage in the fatty tissues, over consumption can lead to toxicity.

Water-Soluble are defined as vitamins that can dissolve in water. Because of this ability, they are not stored in the tissue of the body but are present in the blood and other water-based fluids. These include vitamins C, B1, B2, B3, B5, B6, B7, Folate, and B12. These must be replenished consistently through daily diet or supplementation to prevent deficiencies.

Now let’s get into the individual vitamins. What exactly do each vitamins do for us and where can we find them in food?

Vitamin E:

• Vitamin E is a class of compounds. The most common ones are known as the tocopherols and the tocotrienols. Each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and protects cells from oxidative damage.

• Some sources of vitamin E are almonds, sunflower seeds, wheat germ, hazelnuts, pine nuts, salmon, avocado, and trout.

Vitamin A:

• Vitamin A is a group of compounds referred to as retinoids. The most common retinoids are retinol, retinal, and retinoic acid. Vitamin A can be made from beta-carotene and other similar compounds known as the carotenoids which are antioxidants. Vitamin A is critical in vision, immune function, and for human development.

• Some sources of vitamin A are liver, cod liver oil, mackerel, salmon, tuna, butter, goat cheese, eggs, sweet potato, carrots, squash, and kale.

Vitamin D:

• Vitamin D plays many critical roles in human health including immune function, bone formation, and calcium metabolism.

• Some sources of vitamin D are salmon, sardines, mackerel, tuna, cod liver oil, shiitake mushrooms, fortified milk, and fortified cheese.

Vitamin K:

• Vitamin K is the name for a family of compounds that have a similar chemical structure. The compounds in this family are known as the phylloquinones (vitamin K1) and menoquinones (vitamin K2). Broadly speaking, vitamin K is involved in regulating blood homeostasis by controlling clotting. It also plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D.

• Some sources of vitamin K are kale, collard greens, mustard greens, Swiss chard, mustard parsley, romaine, green leaf lettuce, and Brussels sprouts.

Vitamin B1:

• Commonly referred to as thiamine, is critical in the metabolism of sugar and amino acids as well as central nervous system function.

• Some sources of vitamin B1 are enriched and fortified grains, pork, salmon, flax seeds, squash, black beans, tuna, milk, and beef.

Vitamin B2:

• Commonly referred to as riboflavin, is critical in the metabolism of proteins, carbohydrates, and fat and is a component of flavin adenine dinucleotide (FAD).

• Some sources of vitamin B2 are enriched and fortified grains, beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, and eggs.

Vitamin B3:

• Commonly referred to as niacin, shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat and is a component of a dinucleotide, specifically nicotinamide adenine dinucleotide (NAD).

• Some sources of vitamin B3 are enriched and fortified grains, fish, chicken, turkey, pork, beef, peanuts, brown rice, mushrooms, and avocados.

Vitamin B5:

• Commonly referred to as pantothenic acid, is a component to co-enzyme A (CoA). It is also a fundamental part of the production of cholesterol, fatty acids, and other molecules such as coenzyme Q10 (CoQ10).

• Some sources of vitamin B5 are enriched and fortified grains, salmon, shiitake mushrooms, chicken, beef, milk, seeds, sweet potatoes, and lentils.

Vitamin B6:

• Represents a class of several related, but different molecules: pyridoxal, pyridoxine, and pyridoxamine. Each of these molecules can have a 5’ linked phosphate. Several of these, specifically pyridoxal 5’-phosphate and pyridoxamine 5’-phosphate play critical roles in metabolism.

• Some sources of vitamin B6 are enriched and fortified grains, whey protein, milk, cheese, eggs, tuna, organ meats, potatoes, bananas, parsnips, and pistachios.

Vitamin B7:

• Commonly referred to as biotin, and formerly referred to as vitamin H, is a cofactor in many carboxylase enzymes which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids.

• Some sources of vitamin B7 are liver, organ meats, eggs (yolk), nuts, seeds, salmon, yeast, milk, eggs, cheese, sweet potatoes, and avocados.

Folate:

• Folate helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions.

• Some sources of folate are enriched and fortified grains, seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.

Vitamin B12:

• Vitamin B12 stands out among the b-complex vitamins because it is the largest, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt. It is involved in a panoply of metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function.

• Some sources of vitamin B12 are enriched and fortified grains, shellfish, liver, trout, salmon, tuna, beef, milk, cheese, yogurt, and eggs.

Vitamin C:

• Commonly referred to as ascorbic acid, plays myriad roles in the human body. It serves as an antioxidant by directly cavenging free radicals and by recycling vitamins, it is involved in the production of carnitine which shuttles fatty acids into the mitochondria, and it is essential to produce collagen which gives bones, vessels, tendons, and ligaments their physical proprieties.

• Some sources of vitamin C are bright colored fruit (e.g., oranges, strawberries, guavas, cherries), bell peppers, cruciferous vegetables, dark leafy greens, and tomatoes.

Choline:

• Choline is not considered a vitamin but is a water-soluble essential micronutrient. Choline plays many important roles but the main two roles is to aid in providing structure for cell membranes and as a critical molecule to produce the neurotransmitter acetylcholine. It also plays a role in regulating metabolism of methyl groups, specifically homocysteine.

• Some sources of choline are liver, eggs, oysters, mushrooms, cauliflower, and dark leafy greens.