Organic substances essential in small amounts for the body’s normal growth and activity are called vitamins. Plant and animal foods is where they are naturally obtained from. Vitamins have two classifications, fat- or water-soluble, depending on the materials in which they dissolve.

Fat-Soluble Vitamins.
Vitamins A, D, E, and K are considered as fat-soluble vitamins. When it comes to these vitamins, they are stored in the body’s fat tissues before they are absorbed in the blood stream. Because the body stores these vitamins, it is not always necessary to get a fresh supply each day. In order to avoid the potential of harmful and toxic levels, caution should be used when taking fat-soluble vitamins.

Required for the maintenance of healthy bones, skin and hair and for bringing nourishment to the cells are fat-soluble vitamins. Essential for vision, especially for night vision, is Vitamin A. On the other hand, Vitamin K is important for the formation of blood-clotting proteins.

The major dietary sources of these vitamins are green leafy vegetables, deep orange or yellow fruits and vegetables, cod liver oil, sardines, butter, egg yolks, fortified milk, almonds, wheat germ, peanut butter, corn oil, sunflower seeds, and liver.

What are Water-Soluble Vitamins?
Examples of water-soluble vitamins would include B1, B2, B3, B6, B12 and Vitamin C, as well as folic acid and biotin. Unlike fat-soluble vitamins, water-soluble vitamins are not easily stored in the body and are often lost from foods in the cooking process. This is the reason why including these vitamins in a daily dietary regimen is very important.

Involved in fat and protein breakdown are B vitamins. Not to mention that B vitamins are required for healthy nervous system function, healthy skin, hair, eyes and liver function. Some of the B vitamins require other B vitamins to work correctly in the body.

Essential to the body in the production of collagen, creating connective tissue and supporting our organs is Vitamin C or ascorbic acid. Protecting the fat-soluble vitamins and preventing scurvy are its other functions.

Cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables, are the major dietary sources of these vitamins. Vitamin C is found in citrus fruits, guava, red bell pepper, papaya, orange juice, broccoli, green bell pepper, strawberries, cantaloupe, tomato juice, mango, potato, cabbage, tomato, collard greens, spinach, Brussels sprouts, turnip greens, cauliflower, blackberries, and blueberries.

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