We usually talk about vitamins but do we know what are vitamins? The vitamins are important as they perform various functions in the body. The deficiency of vitamins may take place as the food which you intake might not have enough of vitamin contents. This deficiency of vitamins hampers proper body functioning. To have a balanced diet enriched with the vitamins we need to know about the vitamins, their importance and sources. Read this article to know about different Vitamins and their sources and their importance.

Vitamins and Their Sources

There are 13 essential vitamins that are important for a human body. These vitamins are divided into two categories, fat-soluble and water-soluble vitamins. Given below in the table are the Different vitamins and their sources.

Fat-Soluble Vitamins	Water-Soluble Vitamins
It is stored in the body’s fatty tissue.	It is not stored in the body.
Fat-soluble vitamins are – A,D,E, K	Water-soluble vitamins are – B1, B2, B3, B5, B6, B7, B9, B12, Vitamin C

Vitamins and Their Sources: What are Fat-Soluble Vitamins

The fat-soluble vitamins are similar to oil and do not dissolve in water. Fat-soluble vitamins are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat. Given below is the table with the list of different vitamins and their sources from which you can get, their importance for the body.

Vitamins	Importance	Sources
Vitamin A	This vitamin is vital for vision. This vitamin provides healthy skin and mucous membranes. It also improves bone and tooth growth. It is vital for improving immunity.	Fortified milk Cheese Cream Butter fortified margarine Eggs  Liver Leafy vegetables Apricots  Carrots Sweet potatoes Pumpkin.
Vitamin D	It is essential in proper absorption of calcium stored in bones.	Egg yolks Liver Fatty fish Fortified milk Fortified margarine Sunlight.
Vitamin E	It protects cell walls.	Soyabean, corn e.t.c. Leafy green vegetables Wheat germ Whole-grain products Liver Egg yolks Nuts and seeds.
Vitamin K	It essential for proper blood clotting.	Kale Collard greens Spinach Broccoli Brussels sprouts Asparagus Produced in the intestinal tract by bacterias.

Vitamins and Their Sources: What are Water-Soluble Vitamins

Water-Soluble Vitamins are vitamins that can dissolve in water. These vitamins are carried to the body’s tissues but are not stored in the body. They are found in animal foods and plants or dietary supplements and should be taken daily. Both Vitamin C and members of the vitamin B complex are water-soluble. To know more about Water-Soluble Vitamins and their Sources, refer to the table given below.

Vitamins	Importance	Sources
Thiamine (vitamin B1)	The part of an enzyme which is required for energy metabolism. It is significant in nerve functioning.	Pork Whole-grain Enriched breads Cereals Legumes Nuts and seeds. It is found in all nutritious food in moderate amounts.
Riboflavin(vitamin B2)	The part of an enzyme is needed for energy metabolism. It is important for normal vision & skin health.	Milk and milk products Leafy green vegetables Whole-grain Enriched  breads Cereals.
Niacin (vitamin B3)	This vitamin helps in maintaining: healthy skin nerves digestive system.	Meat Fish Whole-grain Enriched breads Cereals Mushrooms Leafy green vegetables Peanut butter.
Pantothenic acid	This vitamin is essential for the metabolism of food.	It is widespread in almost all food.
Biotin	Important in metabolism of proteins and carbohydrates. It also helps in the production of hormones and cholesterol.	It is widespread in food. It is produced in the intestinal tract by bacteria.
Pyridoxine (vitamin B6)	The part of an enzyme needed for protein metabolism. It helps in making red blood cells.	Meat Fish Poultry Vegetables Fruits.
Folic acid	The part of an enzyme is needed for making DNA. This also required for new cells i.e. red blood cells.	Leafy green vegetables Legumes Orange juice Liver It is now added to most refined grains.
Cobalamin (vitamin B12)	The part of an enzyme needed for making new cells. It is important for nerve functioning.	Meat Poultry Fish Seafood Eggs Milk and milk products It is not found in plant foods.
Ascorbic acid (vitamin C)	This promotes healthy teeth & gums. It is needed for healthy immune system. The part of an enzyme is needed for protein metabolism. It helps in iron absorption.	Citrus fruits Cabbage family Cantaloupe Strawberries Peppers Tomatoes Potatoes Lettuce Papayas Mangoes Kiwifruit.

Hope this article on vitamins and their sources was informative and helpful in your exam preparation. If you have any queries related to the article, do mention in the comments section.