Earlier this month, we talked about the difference between fat- and water-soluble vitamins and how they are absorbed. We wanted to share a little more info on these vitamins and what foods they can be found in, so keep scrolling for a list of vitamins, their sources and functions.
Water-soluble vitamins
|
Vitamin |
Sources |
Functions |
|
B1 (thiamine) |
Nuts, legumes, pork, beef, eggs, wholegrains and enriched flour |
Carbohydrate metabolism; nerve, muscle and heart function |
|
B2 (riboflavin) |
Organ meats, eggs, green vegetables, mushrooms and dairy products |
Digestion of macronutrients, cellular respiration |
|
B3 (niacin) |
Yeast, meat, fish, milk, mushrooms, eggs, yoghurt and wholegrains |
Converting carbohydrates, fat and alcohol into energy; maintaining skin, nerves and digestive system |
|
B5 |
Fish, organ meats, eggs, legumes, mushrooms, avocados |
Metabolism of macronutrients, synthesis of red blood cells and steroid hormones |
|
B6 (pyridoxine) |
Meat, fish, legumes, poultry, liver, fruit, nuts and wholegrains |
Protein and carbohydrate metabolism, red blood cell formation and brain function |
|
B7 (biotin) |
Egg yolks, liver, poultry, yeast, mushrooms, walnuts, salmon and cauliflower |
Glycogen synthesis, energy and amino acid metabolism |
|
B9 (folate) |
Dark leafy greens, legumes, seeds, liver, eggs, poultry and citrus fruits |
Red blood cell formation and foetal development |
|
B12 (cobalamin) |
Animal sources including liver, meat, eggs and dairy |
Red blood cell formation, never and brain function, foetal development |
|
C |
Fruits and vegetables including citrus fruits, berries, kiwifruit, capsicum and tomatoes |
Helps with collagen production, repair of body tissues and improved immunity |
Fat-soluble vitamins
|
Vitamin |
Sources |
Functions |
|
Preformed vitamin A (retinol) |
Animal sources including meat, fish and dairy |
Maintaining healthy skin, teeth and mucous membranes, plus the cornea and retina of the eye |
|
Provitamin A |
Plant sources including carrots, sweet potato and leafy greens |
Converted to retinol in the liver |
|
D |
Sunlight, oily fish, eggs and fortified foods |
Regulation of calcium and phosphorus levels in the blood, healthy insulin and brain function |
|
E |
Wheat germ, sunflower seeds, almonds, peanuts, hazelnuts and leafy greens |
Helps with immune function and blood clotting |
|
K |
Dark leafy greens including kale, broccoli, spinach and mustard greens |
Important for blood clotting and bone health |
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