Vitamins

Fat-soluble vitamins are a group of vitamins that are absorbed along with fats in the diet and can be stored in the body’s fatty tissue and liver.

The four fat-soluble vitamins are:

Vitamin A: Essential for vision, immune function, and skin health. Found in foods like liver, carrots, and leafy green vegetables.

Vitamin D: Important for bone health and immune function. It can be synthesized by the body when the skin is exposed to sunlight and is also found in fatty fish, fortified dairy products, and egg yolks.

Vitamin E: Acts as an antioxidant, protecting cells from damage. It’s found in nuts, seeds, vegetable oils, and green leafy vegetables.

Vitamin K: Necessary for blood clotting and bone health. Found in green leafy vegetables, fish, meat, and dairy products.These vitamins can accumulate in the body, so it’s important to consume them in appropriate amounts to avoid toxicity.

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Water-soluble vitamins are a group of vitamins that dissolve in water and are not stored in the body to any significant extent. Because they are excreted in urine, they need to be consumed regularly in the diet. The main water-soluble vitamins are:

Vitamin C (Ascorbic Acid): Important for the synthesis of collagen, absorption of iron, immune function, and as an antioxidant. Found in citrus fruits, strawberries, bell peppers, and broccoli.B

B2 (Riboflavin): Important for energy production and skin health. Found in dairy products, eggs, green leafy vegetables, and lean meats.

Vitamins:B1 (Thiamine): Essential for energy metabolism and nerve function. Found in whole grains, pork, and legumes.

B3 (Niacin): Helps with energy metabolism and DNA repair. Found in poultry, fish, whole grains, and peanuts.

B5 (Pantothenic Acid): Vital for the synthesis of coenzyme A and energy metabolism. Found in almost all foods, including meat, whole grains, and avocados.

B6 (Pyridoxine): Involved in amino acid metabolism, red blood cell production, and neurotransmitter synthesis. Found in fish, poultry, potatoes, and non-citrus fruits.

B7 (Biotin): Important for carbohydrate, fat, and protein metabolism. Found in eggs, almonds, spinach, and sweet potatoes.

B9 (Folate/Folic Acid): Crucial for DNA synthesis and cell division. Found in leafy green vegetables, legumes, nuts, and fortified grains.

B12 (Cobalamin): Necessary for red blood cell formation, neurological function, and DNA synthesis. Found in animal products like meat, dairy, and eggs.

Since water-soluble vitamins are not stored in the body, deficiencies can develop more quickly than with fat-soluble vitamins, but toxicity is less common due to their excretion through urine.

RIVISION

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Fat soluble Vitamins

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*Vitamin a

 eyes 

carrot

*Vitamin d 

skin and bones 

egg milk

*Vitamin e 

antioxident

 vegetables , nuts

Protects cell from damage

*Vitamin k 

blood clotting  , bones health, 

fish meat vegetables 

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Watersoluble vitamins

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*Vitamin c 

ascorbic acid 

citrus fruits 

synthesis of collagen 

*Vitamin b1

 thiamin 

metabolism

Nerve function

*Vitamin b2 

riboflavin 

skin health bone 

*Vitamin b3

 niacin 

dna synthesis 

Cell division 

whole grain peanuts

Vitamin b5 

pantothinic acid 

synthesis of coenzyme A

Vitamin b6 

piridoxin

 redblood cell synthesis

Neurotransmitter health

Non citrus food. Potato. 

Vitamin b7 

biotin

Important for carbohydrate, fat and protein 

Egg spinach sweet-potatoes almonds

Vitamin b9

 folic acid ,folate 

dna synthesis 

cell division 

Fortified grains

Vitamin b12 

Cobalamin 

Dna synthesis 

Neurological function 

Animal products 

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