• Description
• Dietary sources

Vitamins fall into two categories, depending on the substance that transports them in the body.

Water-soluble vitamins are stored and carried by the water that permeates every part of the body. Because water is constantly being lost in urine, sweat, and other body fluids, most of these vitamins must be replaced daily. The water-soluble vitamins are vitamin C and the many B-complex vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folacin (folic acid), cyanocobalamin (B12), biotin, and pantothenic acid. Not all will be discussed here.

Fat-soluble vitamins—A (retinol), D (calciferol), E (d-alpha-tocopherol), and K (menaquinone)—are transported by the fats in the bloodstream. Because the body stores fat much more readily than water, a temporary interruption in the supply of these vitamins is less damaging than a lack of water-soluble vitamins. By the same token, however, excessive intake of these vitamins can quickly build up toxic levels in your system.

Dietary sources

Vitamin A (retinol)

• Milk
• Egg yolks
• Liver and other organ meats

Beta-carotene

• Yellow and orange vegetables
• (carrots, sweet potatoes, squash)
• Dark green leafy vegetables
• (broccoli, spinach, asparagus)
• Yellow and orange fruits (cantaloupes, apricots)

Vitamin B1 (thiamin)

• Poultry
• Fish
• Whole grains
• Legumes
• Nuts
• Liver

Vitamin B2 (riboflavin)

• Dairy products (milk, cheese,
• yogurt)
• Dark green leafy vegetables
• Whole grains
• Eggs
• Organ meats

Vitamin B3 (niacin)

• Whole grains
• Legumes
• Poultry
• Fish
• Red meat

Vitamin B6 (pyridoxine)

• Meat
• Fish
• Poultry
• Dried beans
• Bananas
• Potatoes
• Raisins and dried figs, dates, and prunes
• Yeast
• Whole grains
• Green vegetables

Vitamin B12 (cyanocobalamin)

• Meat
• Fish
• Poultry
• Dairy products
• Eggs

Folic Acid (a B-complex vitamin)

• Dark green leafy vegetables
• Liver
• Dried beans
• Seeds
• Citrus fruits and juice
• Soybeans and other legumes
• Wheat germ
• Whole grains

Vitamin C (ascorbic acid)

• Yellow, orange, and red fruits
• Dark green leafy vegetables
• Potatoes

Vitamin D (calciferol)

• Liver
• Egg yolks
• Fortified milk
• Oily fish with bones (sardines, salmon)

Vitamin E (tocopherol)

• Polyunsaturated vegetable oils
• Dark green leafy vegetables
• Wheat germ
• Whole grains
• Dried beans
• Liver
• Nuts
• Seeds

Vitamin K (menaquinone)

• Liver
• Dark green leafy vegetables
• Vegetable oils
• Egg yolks