Topic Overview
The tables below list the vitamins, what they execute in the human body (their functions), and also their resources in food.
You are watching: Match the function or disease to the vitamin.
Water-soluble vitamins
Water-soluble vitamin travel easily through the body, and also excess amounts usually room excreted through the kidneys. The body demands water-soluble vitamins in frequent, small doses. These vitamins room not as likely as fat-soluble vitamins to reach toxicity levels. But niacin, vitamin B6, folate, choline, and also vitamin C have actually upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage.
A balanced diet generally provides enough of these vitamins. World older 보다 50 and some vegetarians might need to usage supplements to get enough B12.
| Thiamine (vitamin B1) | Part of one enzyme needed for power metabolism; vital to nerve function | Found in every nutritious foods items in middle amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and also seeds |
| Riboflavin (vitamin B2) | Part of an enzyme essential for power metabolism; crucial for common vision and skin health | Milk and also milk products; leafy green vegetables; whole-grain, enriched breads and also cereals |
| Niacin (vitamin B3) | Part of an enzyme needed for energy metabolism; necessary for concerned system, digestive system, and skin health | Meat, poultry, fish, whole-grain or enriched breads and also cereals, vegetables (especially mushrooms, asparagus, and also leafy environment-friendly vegetables), peanut butter |
| Pantothenic acid | Part of one enzyme needed for power metabolism | Widespread in foods |
| Biotin | Part of an enzyme required for power metabolism | Widespread in foods; also produced in intestinal street by bacteria |
| Pyridoxine (vitamin B6) | Part of one enzyme needed for protein metabolism; helps make red blood cells | Meat, fish, poultry, vegetables, fruits |
| Folic mountain | Part of an enzyme necessary for do DNA and new cells, specifically red blood cells | Leafy eco-friendly vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains |
| Cobalamin (vitamin B12) | Part of an enzyme needed for making new cells; vital to nerve function | Meat, poultry, fish, seafood, eggs, milk and also milk products; not discovered in tree foods |
| Ascorbic mountain (vitamin C) | Antioxidant ; component of an enzyme required for protein metabolism; important for immune mechanism health; aids in iron absorption | Found just in fruits and vegetables, specifically citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit |
Fat-soluble vitamins
Fat-soluble vitamins space stored in the body"s cells and are not excreted as conveniently as water-soluble vitamins. They do not must be consumed as frequently as water-soluble vitamins, back adequate amounts are needed. If you take too lot of a fat-soluble vitamin, that could end up being toxic. Your body is especially sensitive come too lot vitamin A from pet sources (retinol) and also too much vitamin D. A well balanced diet commonly provides enough fat-soluble vitamins.
| Vitamin A (and that precursor*, beta-carotene) *A precursor is convert by the body to the vitamin. | Needed because that vision, healthy skin and mucous membranes, bone and also tooth growth, immune system health | Vitamin A from pet sources (retinol): strengthened milk, cheese, cream, butter, fortified margarine, eggs, liver Beta-carotene (from tree sources): Leafy, dark eco-friendly vegetables; dark orange fruit (apricots, cantaloupe) and also vegetables (carrots, winter squash, sweet potatoes, pumpkin) |
| Vitamin D | Needed for suitable absorption that calcium; stored in bones | Egg yolks, liver, fat fish, strengthened milk, fortified margarine. Once exposed come sunlight, the skin can make vitamin D. |
| Vitamin E | Antioxidant; protects cell walls | Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and also seeds |
| Vitamin K | Needed for appropriate blood clotting | Leafy green vegetables such together kale, collard greens, and also spinach; environment-friendly vegetables such together broccoli, brussels sprouts, and also asparagus; also produced in intestinal tract by bacteria |