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Chapter 3 Nutrition 75
Your body requires suffi cient amounts of 13 different vitamins. Your
body is unable to create these vitamins, so you need to absorb them from
the foods you eat. Unlike carbohydrates, protein, and fat, your body
requires only very small amounts of these nutrients to function properly.
Types of Vitamins
Vitamins can be divided into two distinct types—water-soluble and
fat-soluble. Whether a vitamin is fat soluble or water soluble determines
how it is stored and transported throughout the body.
Figure 3.6 Types and Functions of Vitamins
Vitamin Function Sources
Fat-Soluble Vitamins
Vitamin A helps fi ght infection and improve immune
function, promotes bone health, supports
reproduction, maintains the health of the retina
some vegetables (carrots, kale,
broccoli), dairy products, meat
Vitamin K helps with blood coagulation and blood clotting liver, cereals, cabbage
Vitamin D helps the body absorb calcium, which leads to
strong teeth and bones; involved in regulation
of cell growth, immune and neuromuscular
function, and reduction of infl ammation
fi sh, egg yolks, fortifi ed dairy
products, cereals, sunlight
Vitamin E protects red blood cells from oxidation whole grains, leafy greens, nuts
Water-Soluble Vitamins
Vitamin B1 (Thiamin) helps the body change carbohydrates into
energy
pork, legumes, enriched or whole-
grain products, ready-to-eat cereals
Vitamin B
2
(Ribofl avin) involved in metabolism milk, cheese, leafy vegetables,
liver, kidneys, legumes, tomatoes,
mushrooms, almonds
Vitamin B3 (Niacin) helps maintain healthy skin and nerves, and
improves circulation
eggs, lean meats, nuts, poultry,
legumes, avocado, potatoes
Vitamin B5 (Pantothen-
ic acid)
helps the body use nutrients for energy beef and chicken liver, potatoes,
sunfl ower seeds, cooked
mushrooms, yogurt
Vitamin B6 (Pyridox-
ine)
involved in the reactions that generate energy
from food; is required for proper development
of the brain, nerves, and skin
avocado, banana, meat, nuts, poultry,
whole grains
Vitamin B
7
(Biotin) assists with metabolism and the production of
hormones and cholesterol
milk, nuts, pork, egg yolk, chocolate
Vitamin B9 (Folic Acid) essential to numerous bodily functions,
including cell division and the growth and
production of healthy red blood cells
leafy vegetables, fortifi ed cereals,
bread
Vitamin B12
(Cyanocobalamin)
helps form red blood cells, maintain the central
nervous system, and regulate metabolism
meat, eggs, milk and milk products,
poultry, shellfi sh
Vitamin C promotes healing within the body; is essential
for healthy teeth and gums and the production
of collagen
citrus fruits, many vegetables
(broccoli, cabbage, spinach, and
tomatoes)