Different Types Of Vitamins – What’s Your Deficiency


different types of vitamins

These vitamins are stored in the body and bind with fat in the bloodstream. A person who does not get enough of these vitamins may suffer from a vitamin deficiency. These include Vitamin A, B, C, E, and K.

Water-soluble vitamins: This type of vitamin is found in many fruits, vegetables, and some meats. Like fat-soluble vitamins, water-soluble vitamins get linked into plaque in the intestines when there is a lack of them. When there is too much plaque in the intestines, a person’s body cannot absorb enough water-soluble vitamins, which results in a vitamin deficiency.

Fat-Soluble Vitamins

Also called folic acid, this type of vitamin is found in some fruits, vegetables, legumes, nuts, seeds, and dairy products. It helps keep blood cells healthy by keeping the kidneys from making urine. As a result, a person may become deficient if he or she eats a lot of dairy products, citrus fruits, legumes, or red meat. People who develop a chronic form of hepatitis may also be at risk of developing a deficiency. Children, the elderly, and pregnant women should not take a vitamin b12 supplement.

Non-folic acid, however, does not cause any adverse effects. It is commonly found in spinach, broccoli, cauliflower, halibut, salmon, mustard, and turnips. Although a person can obtain it from eating spinach, it is not possible to get enough of it through food alone. It cannot be synthesized, so most healthful foods that contain folic acid are fortified with extra amounts in commercial preparations. Because of this, people who eat only fruits, vegetables, or dairy products are still recommended to take folic acid supplements.

Cellular Absorbibles

A person sitting in a bowl

Most nutrients pass through cell membranes, which are semi-permeable membranes that only allow a certain amount of nutrients to pass through. Some nutrients, such as some vitamins and some minerals, are large enough to pass freely through the membrane. Foods that are rich in these nutrients include certain animal proteins, nuts, seeds, and grains. 

Many of these foods are also rich in other nutrients, which increase their absorption rates. Foods that are considered a macronutrient, such as whole grains, vegetables, and fruits, are considered a cellular nutrient. In other words, they are absorbed through the same membrane and their absorption rates are the same as the nutrients in other foods.

Vegetables And Fruit

Most vegetables and fruits are rich in at least one vitamin, although they can have more than one vitamin or mineral. For example, most vegetables are rich in vitamin C, which is essential for healthy eyesight; but only a few fruits, like the orange, contain vitamin C in a concentration sufficient to benefit our vision. 

Fruits, on the other hand, are rich in beta-carotene, which is responsible for the colorful nature of many fruits. Vitamin C and beta-carotene should be taken in moderate dosages to maintain good vision, because too much of one vitamin can cause damage to the eyes. But, other vitamins, including vitamin B 12 and other essential vitamins, should be taken in sufficient doses to help maintain a healthy diet.

Milk And Dairy Products

Milk and dairy products are good sources of several vitamins. However, like other nutritional supplements, the daily values of these nutrients can vary depending on how much each person needs. The typical adult needs about 1.2 grams of vitamin k per day, but an estimated 95 percent of that comes from dairy products. 

Leafy green vegetables and other food sources of vitamin k are better alternatives to dairy products, especially when you’re trying to limit your daily intake of vitamin K. Some good sources of vitamin k include eggs (including those without yolk), carrots and spinach. A glass of skim-milk is also a good source of vitamin k, although this may not be effective for people who are lactose intolerant.

Conclusion

Water-soluble vitamins: These include fruits, vegetables and whole grains, as well as a variety of oils, herbs, tea and supplements. Vitamins from fruits, vegetables and grains are water-soluble, which means that they can be easily lost when they are strained. Vitamins found in leafy green vegetables and other foods are soluble in water, so they are retained longer and serve a larger purpose. Good sources of water-soluble vitamins include citrus fruits (especially lemon) and tomatoes, squash, sweet potatoes, spinach and other leafy green vegetables, bananas, grapefruit, oranges and various spices and condiments. Supplements containing vitamins A, C and E are also good sources of water-soluble vitamins.

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