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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
(pantothenic acid)

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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