Vitamin guide
Here’s a quick breakdown of essential vitamins, what they do, and where to get them from food:
1. Vitamin A
Role: Vision, immune function, skin health, cell growth.
Find it in: Sweet potato, carrots, spinach, kale, liver, eggs.
Deficiency signs: Night blindness, dry skin, frequent infections.
2. B1 Thiamine
Role: Turns carbs into energy, nerve function.
Find it in: Whole grains, pork, sunflower seeds, black beans.
Deficiency signs: Fatigue, irritability, nerve damage.
3. B2 Riboflavin
Role: Energy production, breaks down fats, antioxidant function.
Find it in: Milk, eggs, almonds, mushrooms, beef.
Deficiency signs: Cracked lips, sore throat, skin issues.
4. B3 Niacin
Role: DNA repair, metabolism, nervous system, cholesterol control.
Find it in: Chicken, tuna, turkey, peanuts, brown rice.
Deficiency signs: Pellagra – dermatitis, diarrhea, dementia.
5. B5 Pantothenic Acid
Role: Makes coenzyme A for energy, hormone production.
Find it in: Avocado, mushrooms, chicken, sweet potato, eggs.
Deficiency signs: Rare. Fatigue, headache, numbness.
6. B6 Pyridoxine
Role: Brain development, immune function, makes serotonin and dopamine.
Find it in: Chickpeas, salmon, potatoes, bananas, beef.
Deficiency signs: Depression, confusion, weakened immunity.
7. B7 Biotin
Role: Hair, skin, nails. Metabolizes fats and carbs.
Find it in: Eggs, almonds, sweet potato, salmon, avocado.
Deficiency signs: Hair thinning, brittle nails, skin rash.
8. B9 Folate
Role: DNA synthesis, cell division, prevents birth defects.
Find it in: Leafy greens, lentils, asparagus, avocado, citrus.
Deficiency signs: Fatigue, anemia, pregnancy complications.
9. B12 Cobalamin
Role: Red blood cell formation, nerve function, DNA synthesis.
Find it in: Meat, fish, dairy, eggs. Fortified cereals for vegans.
Deficiency signs: Fatigue, numbness, memory problems, anemia.
10. Vitamin C
Role: Antioxidant, collagen production, immune defense, iron absorption.
Find it in: Bell peppers, oranges, kiwi, strawberries, broccoli.
Deficiency signs: Scurvy, easy bruising, slow wound healing, fatigue.
11. Vitamin D
Role: Calcium absorption, bone health, immune function, mood.
Find it in: Sunlight, fatty fish, egg yolks, fortified milk.
Deficiency signs: Bone pain, weakness, low mood, frequent illness.
12. Vitamin E
Role: Antioxidant, protects cells, skin health, immune support.
Find it in: Sunflower seeds, almonds, spinach, avocado, olive oil.
Deficiency signs: Rare. Nerve problems, muscle weakness.
13. Vitamin K
Role: Blood clotting, bone metabolism.
Find it in: Kale, spinach, broccoli, Brussels sprouts, natto.
Deficiency signs: Excessive bleeding, easy bruising.
Water-soluble vs fat-soluble
Water-soluble: B vitamins and C. Not stored, need daily intake. Excess leaves in urine.
Fat-soluble: A, D, E, K. Stored in liver and fat. Can build up to toxic levels if you over-supplement.
Who might need supplements
Vegans: B12, D, sometimes iron.
Pregnant: Folate, iron, sometimes D.
Low sun exposure: Vitamin D.
Over 50: B12 absorption drops.
Poor diet or digestive issues: Multi may help.
Interactions to know
Vitamin K can interfere with blood thinners like warfarin.
High-dose A, D, E, K can be toxic.
Vitamin C increases iron absorption.
This is general nutrition information, not a diagnosis or treatment plan. If you suspect a deficiency or want to start supplements, talk to a healthcare professional to check levels and dosing.
#Vitamins #NutritionGuide #Micronutrients #HealthyEating #ImmuneSupport #Energy #BoneHealth #VitaminDeficiency #Wellness #FoodAsMedicine