Vitamin A is fat soluble and can be found in numerous forms. It assists in cell differentiation and is an important factor involved with sight.
It also plays a role in gene transcription and reproduction, and it is important to the immune system. Vitamin A assists in skin health as well.
Also called retinol, it is found in animal products such as milk and eggs. Plants such as carrots and spinach also carry vitamin A, though in a carotenoid form.
Vitamin D helps to maintain calcium levels, and it can be produced by the body with exposure to ultraviolet (sun) light. It is also necessary to bones and teeth health, and is important to cell differentiation and the immune system
Vitamin K is important to blood coagulation, and assists in transporting calcium throughout the body. It can be found in spinach and Brussels sprouts, and flora in the large intestine produce it.
Vitamin M, or Folic Acid, is a coenzyme which assists in the formation of DNA. It also plays a role in the production of hemoglobin. It can be found in vegetables, fruit, and liver.
B Vitamins
B1, or thiamine, is water soluble and vital to metabolism. Its most notable functions relate to its roles in ATP biosynthesis and the proper functioning of nerves.
It is found in a variety of food sources, including wheat, meat, peas, pork, peanuts, and fish. Though B1 can interfere with the absorption of other nutrients when taken in excess, it depletes quickly and must be regularly renewed.
B3 is required for cell respiration, and it plays a role in releasing energy from nutrients. Also known as niacin, it is important to the functioning of the nervous system and proper circulation. Among other sources, B3 can be found in beets, chicken, turkey, pork, veal, fish, and peanuts.
B6 is a coenzyme, and it exists in three primary forms. It is utilized during the synthesis of amino acids. It is also needed to produce hemoglobin. It can be found in cereals, yeast, fish, and liver.
B12, cobalamin, is vital in the production of red blood cells. Found in meat and fish, eggs, and milk, it also stimulates appetite and is important to metabolism.
Vitamin Sources of Antioxidants
Antioxidants help protect the body from free radicals which are produced when cells use oxygen. They may also boost immune function and help prevent cancer. Vitamin B2, C, and E all have powerful antioxidant effects.
B2 is destroyed by light, and like B1 it is also water soluble. It functions in processing fats and amino acids. Also called riboflavin, it can be found in almonds, liver, leafy green vegetables, and soybeans.
Vitamin C is water-soluble, and it can be found in citrus products such as oranges and lemons. It assists in the formation of liver bile, and is required in collagen production. It is also involved in the growth and maintenance of many tissues.
Vitamin E is found in nuts and green leafy vegetables. It helps protect cell membranes, and exists in eight forms. It is also involved in DNA repair and immune function.
Digesting Vitamins
While the body can produce some of the vitamins it requires, it is recommended that all vitamins and minerals are a part of the daily diet. They absorb more efficiently in liquid form, and while they can be taken through supplements most authorities agree that natural sources are of a higher quality. Working out the major muscle groups (back, legs, arms, abdominals, and chest) with cardio and resistance methods will also boost digestion.
