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Vitamins Explained

Vitamins are divided into two groups: fat-soluble vitamins and water-soluble vitamins. Vitamins A, D, E, and K are fat-soluble vitamins stored in fatty tissue and the liver. Water-soluble vitamins, vitamins B and C, aren't stored but used immediately by the body. Although vitamins are needed in small doses, they are essential for proper cell function and growth.

  1. Vitamin A

    • Vitamin A is necessary for vision, especially to see in the dark. It keeps skin healthy, slows the aging process and eliminates wrinkles. It's a powerful antioxidant that prevents cancer cells from dividing and producing DNA. Symptoms of deficiency include the inability to see well in the dark, dry and scaly skin, chronic fatigue and poor teeth and gum health. The best sources of vitamin A include sweet potatoes, carrots, spinach, beef, pork, chicken and turkey. For a severe deficiency, use supplements to quickly restore vitamin A to the body.

    Vitamin B

    • The vitamin B group consists of eight individual vitamins that are important to the body's metabolic system of converting fats, carbohydrates and proteins to energy. These vitamins also benefit the nervous system, muscle tone in the stomach and intestines, and are important for healthy skin, hair, nails, eyes and liver. Symptoms of deficiency can result in hair loss, weight loss, dry and cracked lips, dry skin, loss of appetite and fatigue. Supplements are good sources of vitamin B, including foods such as liver, salmon, tuna, chicken, turkey, yogurt, beans, almonds, sweet potatoes and peanuts.

    Vitamin C

    • Vitamin C is the most talked about of the vitamins. All parts of the body require vitamin C for growth, healing and repair of tissues, cartilage, bones and teeth. As an antioxidant, it helps protect the body from free radicals that cause disease. Symptoms of deficiency include easy bruising, bleeding gums, gingivitis, nose bleeds, weakened tooth enamel and increased infections. Best food sources of vitamin C include cantaloupe, strawberries, oranges and other citrus fruits and juices, tomatoes, broccoli, leafy greens and sweet potatoes.

    Vitamin D

    • Vitamin D goes along way to help properly develop the bones and teeth, therefore preventing osteoporosis and slowing the growth of cancer cells. Although sunlight is one way to get your vitamin D, supplements are also effective. Symptoms of deficiency include tooth decay, softening bones and muscle weakness. Vitamin D is found in milk, cod liver oil, salmon, tuna, egg yolk and butter fat.

    Vitamin E

    • Vitamin E is an antioxidant that prevents several forms of cancer. Vitamin E helps make red blood cells and prevents blood from clotting. Signs of deficiency include fluid retention, dry skin, muscle degeneration and lack of sexual desire. Foods rich in vitamin E include shrimp, almonds, peanuts, pistachio nuts, hazelnuts, sunflower seeds and soybeans.

    Vitamin K

    • Vitamin K is vital for proper kidney function, bone metabolism and supports proteins essential to proper blood clotting and prevention of internal bleeding and hemorrhaging. Vitamin K also reduces excessive blood flow during menstrual cycle. Deficiencies in vitamin K are rare, but may include easy bruising and bleeding from the mouth, genitals or urinary tract. Best food sources include cabbage, celery, asparagus, broccoli, spinach, lettuce, turnip greens and green tea.

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