Vitamins A, D, E, and K are the four fat-soluble vitamins. In the presence of dietary fat, the body can absorb these vitamins more easily. Vitamins that are water-soluble are not stored by the body. Vitamin C and all the B vitamins are among the nine water-soluble vitamins.
The body needs enough of the following vitamins every day, which it can get from food or from medicines from the pharmacy:
- Vitamin A
Vitamin A is a fat-soluble vitamin necessary for vision, bone formation, reproduction, and immune system function. It is also known as retinol. Vitamin A sources include liver, eggs, milk, fish, and vegetables.
- Vitamin B12
Vitamin B12 is a water-soluble vitamin that helps the body make red blood cells and nerve cells. It is also known to prevent anemia and improve mental clarity. Sources of vitamin B12 include meat, dairy products, and eggs.
- Vitamin C
Vitamin C is a water-soluble vitamin that is necessary for collagen production and wound healing. It is also known for its antioxidant properties. Vitamin C sources include citrus fruits, tomatoes, peppers, broccoli, strawberries, and Brussels sprouts.
- Vitamin D
Vitamin D is a fat-soluble vitamin that helps regulate calcium levels in the body. It is also known to help develop bones and prevent rickets. Sources of vitamin D include fatty fish, fortified foods, and sunlight.
- Vitamin E
Vitamin E is a fat-soluble vitamin that is necessary for maintaining normal skin and hair. It is also known to prevent cancer and heart disease. Vitamin E sources include nuts, seeds, green leafy vegetables, wheat germ oil, and soybeans.
- Vitamin K
Vitamin K is a fat-soluble vitamin that is necessary for blood clotting and bone formation. It is also known to reduce inflammation and protect the brain. Sources of vitamin K include leafy greens such as spinach, kale, broccoli, cauliflower, and Brussels sprouts.
Folate is a water-soluble vitamin that supports DNA synthesis and prevents neural tube defects. It is also known to prevent birth defects and certain cancers. Folate sources include green leafy vegetables, beans, lentils, peas, oranges, and whole grain products.