Your body needs 13 essential vitamins to function properly. These vitamins are divided into two groups: fat-soluble and water-soluble.
Fat-soluble vitamins are stored in the body's fat tissues and can build up over time. They include:
- Vitamin A: Important for vision, cell growth, and immune function.
- Vitamin D: Helps the body absorb calcium for strong bones and teeth.
- Vitamin E: An antioxidant that protects cells from damage.
- Vitamin K: Essential for blood clotting and bone health.
Water-soluble vitamins are not stored in the body and need to be replenished daily. They include:
- Vitamin B1 (Thiamine): Plays a role in energy metabolism and nerve function.
- Vitamin B2 (Riboflavin): Important for energy production and healthy skin.
- Vitamin B3 (Niacin): Essential for energy production, DNA repair, and cholesterol metabolism.
- Vitamin B5 (Pantothenic acid): Involved in energy production and hormone production.
- Vitamin B6 (Pyridoxine): Important for brain development, immune function, and red blood cell production.
- Vitamin B7 (Biotin): Essential for healthy hair, skin, and nails.
- Vitamin B9 (Folate): Crucial for cell growth and division, particularly during pregnancy.
- Vitamin B12 (Cobalamin): Important for red blood cell production and nerve function.
- Vitamin C: An antioxidant that supports immune function, collagen production, and wound healing.
Each of these vitamins plays a vital role in maintaining overall health. It's important to obtain these vitamins from a balanced diet rich in fruits, vegetables, whole grains, and lean protein. If you have any concerns about your vitamin intake, consult with a doctor or registered dietitian.
