Vitamins

Vitamins are essential organic compounds needed for normal growth, development, and overall health. Though the body requires them in small amounts compared to carbs, proteins, and fats, they play vital roles in metabolism, immune function, and cell maintenance.

There are 13 essential vitamins, each with unique functions and sources:

Vitamin A: Supports vision, immune function, and skin health. Found in foods like liver, sweet potatoes, carrots, and spinach.
Vitamin B1 (Thiamine): Converts carbs into energy and supports nerve function. Found in whole grains, pork, nuts, and seeds.
Vitamin B2 (Riboflavin): Important for energy production and antioxidant defense. Found in dairy, lean meats, and leafy greens.
Vitamin B3 (Niacin): Supports energy metabolism and nervous system function. Found in meat, fish, nuts, and whole grains.
Vitamin B5 (Pantothenic Acid): Needed for fatty acid and hormone synthesis. Found in meat, eggs, dairy, and whole grains.
Vitamin B6: Involved in protein metabolism and neurotransmitter synthesis. Found in poultry, fish, bananas, and potatoes.
Vitamin B7 (Biotin): Essential for metabolism, skin, and hair health. Found in liver, eggs, nuts, and seeds.
Vitamin B9 (Folate): Necessary for DNA synthesis and cell division. Found in leafy greens, legumes, and fortified grains.
Vitamin B12: Critical for nerve function and red blood cell production. Found in meat, fish, eggs, and dairy.
Vitamin C: An antioxidant supporting immune function and collagen synthesis. Found in citrus fruits, berries, peppers, and broccoli.
Vitamin D: Regulates calcium absorption and supports bone health. Found in fatty fish, fortified dairy, and sunlight.
Vitamin E: An antioxidant supporting immune function and skin health. Found in nuts, seeds, vegetable oils, and leafy greens.
Vitamin K: Essential for blood clotting and bone metabolism. Found in leafy greens, cruciferous vegetables, and oils.

Getting vitamins through a balanced diet is best, but supplementation may be necessary for some. Excessive intake can be harmful, so consult a healthcare professional before supplementing.