Vitamins Explained

Vitamins Explained

May 30th, 2017 Vitamins

Vitamins are one of the two main types of nutrients that your body needs to survive and stay healthy.

Vitamins help your body grow and work the way it should. There are 13 vitamins—vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

Vitamin FAQs

What are the 13 essential vitamins?

The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins—A, D, E, and K—are stored in the body’s fatty tissues.

What vitamins should you take everyday?

  • Vitamin D. Vitamin D helps our bodies absorb calcium, which is important for bone health. …
  • Magnesium. Magnesium is an essential nutrient, which means that we must get it from food or supplements. …
  • Calcium. …
  • Zinc. …
  • Iron. …
  • Folate. …
  • Vitamin B-12.

What vitamins should I take daily?

  • Vitamin D
  • Magnesium
  • Calcium.
  • Zinc.
  • Iron.
  • Folate.
  • Vitamin B-12.

What fruit is highest in vitamin C?

  • Cantaloupe.
  • Citrus fruits and juices, such as orange and grapefruit.
  • Kiwi fruit.
  • Mango.
  • Papaya.
  • Pineapple.
  • Strawberries, raspberries, blueberries, and cranberries.
  • Watermelon.

What are in vitamins?

Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy. Vitamins help your body grow and work the way it should. There are 13 vitamins—vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

Which vitamins are most important?

  • Magnesium – This mineral plays an important role in muscle contractions. …
  • Calcium – This mineral is very essential for bone and teeth health. …
  • Vitamin C – This water-soluble vitamin plays important roles in immune system function. …
  • Vitamin B-12 – This is one of the most important essential vitamins.

Why do we need vitamins?

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

What vitamins are worth taking?

  • Calcium. Calcium is essential to women to prevent bone loss that leads to osteoporosis after menopause, but it is also important for men, who may experience bone loss in later years as well. …
  • Zinc. …
  • Magnesium. …
  • Vitamin B12. …
  • Omega 3 Fatty Acids: EPA and DHA.

What to eat to get all vitamins?

  • Two types of each.
  • The top food sources.
  • Water soluble:
  • B-1: ham, soymilk, watermelon, acorn squash.
  • B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
  • B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes.
  • B-5: chicken, whole grains, broccoli, avocados, mushrooms.

Which foods contain which vitamins?

  • iron — meat, poultry, fish, and beans.
  • vitamin A — carrots, sweet potatoes, spinach, kale.
  • vitamin B12 — meat, poultry, fish.
  • vitamin E — nuts, seeds, vegetable oils.

How can I get all my vitamins?

The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains

What vitamins should not be taken together?

  • Nutrient Absorption Guidelines.
  • Pair: Iron + Vitamin C.
  • Pair: Vitamin D + Calcium.
  • Pair: Vitamin B12 + Folate.
  • Pair: Vitamin D + Omega-3s.
  • Avoid: Iron + Calcium.

How can I get all my vitamins in a day?

This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

What are the two classes of vitamins?

There are two main types of vitamins; fat-soluble vitamins (Vitamins A, D, E, and K) and water-soluble vitamins (Vitamins B and C).

Which vitamin is good for hair growth?

One of the best known vitamins for hair growth is a B-vitamin called biotin. Studies link biotin deficiency with hair loss in humans

What fruits to eat to get all vitamins?

  • papaya.
  • citrus fruits.
  • strawberries.
  • bell peppers.
  • broccoli.
  • Brussels sprouts.
  • dark leafy greens, such as kale, mustard greens, and chard.

What is the best source of vitamin C?

Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.

Can I take all my vitamins at once?

Some vitamins are best taken after a meal, while it’s best to take others on an empty stomach. Establishing a routine of taking a vitamin at the same time every day will form a healthy habit. It will also help you get the most out of your vitamin supplement. Not every vitamin breaks down in your body the same way.

Should you take vitamins at night?

Taking your dietary supplements at night isn’t advisable. Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.

Which vitamins can you overdose on?

  • Vitamin C. Although vitamin C has relatively low toxicity, high doses of it can cause gastrointestinal disturbances, including diarrhea, cramps, nausea, and vomiting. …
  • Vitamin B3 (niacin). …
  • Vitamin B6 (pyridoxine). …
  • Vitamin B9 (folate).

Which Fruits have Which Vitamins?

Fruit Vitamins Vitamin content in mg
Apricot Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0,2
0,06
0,05
0,06
5000
0,004
Apple Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0,005
0,02
0,01
0,05
5000
0,003
Bananas Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.008
0.04
0.03
0.36
10.000
0.016
Blackberry Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.015
0.08
0.04
0.07
150.000
0.008
Cherries Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.012
0.02
0.02
0.04
10.000
0.004
Grapefruit Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.028
0.07
0.02
0.03
40.000
0.015
Grapes Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.005
0.03
0.01
0.08
3000
0,001
Kiwi Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.007
0.01
0.02
0.12
70.000
0.023
Lemon Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.001
0.06
0.02
0.04
40.000
0.008
Lychee Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.002
0.09
0.04
0.04
23.000
–
Mango Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.053
0.03
0.04
0.04
23.000
0.023
Orange Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.012
0.07
0.03
0.06
49.000
0.018
Peach Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.016
0.01
0.02
0.02
7000
0.002
Pear Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.002
0.01
0.01
0.02
4000
0.001
Pineapple Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0
0.07
0.02
0.09
25,000
0.004
Plum Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.062
0.02
0.03
0.1
5000
0.002
Pumpkin Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.025
0.04
0.04
0.02
16,000
0.007
Raspberry Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.004
0.09
0.06
0.06
5000
0.024
Strawberry Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.002
0.02
0.03
0.06
60,000
0.065
Tomato Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.088
0.05
0.02
0.08
15,000
0.008
Water Melon Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.045
0.04
0.05
0.07
6000
0.001

Which Vegetables Contain Which Vitamins?

Vegetable Vitamins Vitamin content in mg
Artichoke Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.008
0.14
0.01
0.03
8000
0.05
Asparagus Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0
0.04
0.04
0.03
12,000
0.056
Avocado  Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid		 0,11
0,06
0,12
0,36
17.000
0,008
Broccoli Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.2
0.1
0.3
0.21
110,000
–
Brussels sprouts Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.031
0.1
0.12
0.23
66,000
0.087
Cabbage Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.01
0.1
0.15
0.2
80,000
0.069
Carrot Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.6
0.01
0.01
0.03
1000
0.016
Cauliflower Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.001
0.05
0.07
0.2
80,000
0.044
Chicory Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.17
0.05
0.06
0.06
4000
0.05
Corn Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.007
0.12
0.07
0.1
0
0.034
Cucumber Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.034
0.03
0.01
0.03
10,000
0.005
Green pepper Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.022
0.03
0.07
0.18
70,000
0.055
Leek Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.094
0.12
0.04
0.25
20,000
–
Mushroom Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0
0.07
0.3
0.12
5000
0.032
Olives Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.049
trace amount
trace amount
0.02
0
trace amount
Onion Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.001
0.03
0.01
0.17
10,000
0.01
Peas Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.3
0.06
0.05
0.05
1000
0.022
Potatoes Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0
0.12
0.04
0.3
14,000
0.023
Radish Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.002
0.05
0.03
0.08
20,000
0.028
Red pepper Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.2
0.03
0.07
0.18
150,000
0.055
Spinach Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.24
0.04
0.1
0.15
25,000
0.1
Zucchini Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)		 0.061
0.05
0.09
0.15
16,000
0.038

Please note: the values above are for raw fruit and vegetables.

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