Vitamins are so much more than just supplements; they’re in all the foods we eat. This micronutrient is necessary for body processes in small portions, as megadoses can be poisonous. Vitamins can be sorted into two main groups: fat-soluble (A, D, E, and K) and water-soluble (B and C).
Fat-Soluble Vitamins
Vitamin D
This vitamin comes from an interesting source: the sun. Vitamin D makes up the membranes in our bodies, builds healthy bones, and helps absorption of certain minerals. Therefore, a lack of vitamin D manifests itself in poor bone and teeth structure. Apart from the sun, other sources of vitamin D are milk and dairy products, fish liver oil, and egg yolks.
Vitamin E
Vitamin E is another vitamin that is an antioxidant with its other focus being the skin. Excess vitamin E is stored in fatty tissue in our bodies. The best sources of this vitamin include vegetable oils, wheat germ, nuts, and green leafy vegetables.
Vitamin K
The main purpose that vitamin K serves is to allow blood clotting, a function that is essential for wound healing. When in deficiency, blood will not clot properly and continue to flow. This vitamin is found in green leaf vegetables, dairy products, eggs, meats, and fruits.
Water-Soluble Vitamins
Vitamin B Complex
The Vitamin B complex encapsulates all of the B vitamins, about a dozen of them. These vitamins serve various purposes, but the main theme is metabolism of food and energy. Great sources of B vitamins include cereals, meats, dairy products, nuts, and seeds.
Vitamin C
Vitamin C is the vitamin for our immune system and cell metabolism. If a deficiency is reached, symptoms are bleeding gums and poor wound healing. The most significant sources of vitamin C include citrus fruits, melon, strawberries, and other fruits and vegetables.
Vitamin intake is essential to our health, just like any other nutrient. Supplements are recommended to consume all the vitamins we need, but they should never be taken in excess. Incorporating vitamins into my baked goods through fruit is one of my favorite methods of adding some vitamins to my diet.
Source: Roth, Ruth A., and Kathy L. Wehrle. Nutrition & Diet Therapy. Cengage Learning, 2018.
