Copyright Goodheart-Willcox Co., Inc. Chapter 3 Nutrition 75 Your body requires sufficient amounts of 13 different vitamins. Your fi 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 flavin) 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, shellfish 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)