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Vitamins are either soluble or dissolvable.They are fat soluble or water-soluble.
Fat-soluble vitamins include vitamin A, Vitamin D, vitamin E and vitamin K. These vitamins are stored in fatty tissue and liver. Fat-soluble vitamins can remain in the body for days, sometimes even four months. The body absorbs fat-soluble vitamins with the help of dietary fats, through the intestinal tract.
Water-soluble vitamins include vitamin C and all the B vitamins. They don’t stay in the body for long. They cannot be stored. Consequently, you need a regular supply of water-soluble vitamins rather than fat-soluble vitamins.
The 13 types of main vitamins are described below:
Vitamin A
It is fat soluble. It is essential for your eye health. Its deficiency can cause night blindness and keratomalacia. Good sources of vitamin A are cod liver oil, carrots, broccoli, sweet potatoes, butter, eggs, apricots and milk.
Vitamin B
Water soluble. It is needed to produce enzymes that break down blood sugar. Its deficiency can cause beriberi syndrome. Good sources of vitamin B are yeast, cereal grains, sunflower seeds, brown rice, asparagus, cauliflower, potatoes, oranges and eggs.
Vitamin B2
Water soluble. Helps metabolize food and is also instrumental in the growth and development of body cells. Its deficiency can cause inflammation of the lips and fissures in the mouth. Good sources of vitamin B2 are bananas, cottage cheese, milk, yoghurt, eggs and green beans.
Vitamin B3
Water-soluble. The body cells need it to grow and work correctly. Its deficiency can cause diarrhea, skin damage and intestinal upsets. You can get vitamin B3 from chicken, tuna, milk, eggs, tomatoes, leafy vegetables, lentils, broccoli, carrots and nuts and seeds.
Vitamin B5
Water-soluble. Needed for producing energy and hormones. Its deficiency gives you that “pins and needles” feeling in your feet. You can get vitamin B5 from whole grains, broccoli, yoghurt and avocados.
Vitamin B6
Water-soluble. Helps formulate red blood cells. Deficiency may lead to anaemia and peripheral neuropathy. Good sources of vitamin B6 are bananas, squash, chickpeas and nuts.
Vitamin B7
Water-soluble. It helps body metabolize proteins, fats and carbohydrates. It also produces keratin, a structural protein in hair, nails and the skin. Good sources are egg yolk, broccoli, spinach and cheese.
Vitamin B9
Water-soluble. Essential for making DNA and RNA. Its deficiency can affect the foetus’s nervous system during pregnancy. Good sources of vitamin B9 are leafy vegetables, pees, legumes, some fortified grain products, and sunflower seeds.
Vitamin B12
Water-soluble. Builds a healthy nervous system. Its deficiency leads to neurological problems and certain types of anaemia. Good sources include poultry, eggs, milk, fortified cereals, fortified soy products and some fortified nutritional yeast.
Vitamin C
Water-soluble. Aids in collagen production. Helps in wound healing and bone formation. Strengthens blood vessels and also supports your immune system. Vitamin C helps your body absorb iron and also acts as an antioxidant. Its deficiency leads to bleeding gums, scurvy, loss of teeth, poor tissue growth and slower wound healing. Many fruits and vegetables contain vitamin C, especially citrus fruits. It is destroyed in vegetables when the vegetables are cooked.
Vitamin C
Fat-soluble. Responsible for healthy mineralization of bones. Its deficiency causes rickets, softening of bones and osteomalacia. Good sources of Vitamin D are exposure to UVB rays from the sun (the body produces Vitamin D when exposed to the sun). To an extent you can also get Vitamin D from eggs and mushrooms.
Vitamin E
Fat-soluble. Good antioxidant. It prevents oxidative stress – this causes widespread inflammation and other diseases to surface. Its deficiency is rare. Good sources of vitamin E are wheat germ, kiwis, almonds, nuts, leafy green vegetables, and vegetable oils.
Vitamin K
Fat-soluble. Needed for blood clotting. Its deficiency leads to excessive bleeding or bleeding diathesis. Good sources of vitamin K are pumpkins, figs, parsley, and leafy green vegetables.