Vitamin Cheat Sheet

The vitamin cheat sheet below will help give you a better understanding of how the various vitamins work inside your body and the types of foods that contain each vitamin. There are two categories of vitamins, fat-soluble and water-soluble. Fat soluble vitamins are most abundant in high fat foods and are absorbed into your bloodstream when you eat them. Unlike water soluble vitamins, Fat soluble vitamins can be stored in the body for longer periods of time1. There are only four fat soluble vitamins:

  • A
  • D
  • E
  • K

Water soluble vitamins are generally not stored in the body which means you should try to get them more regularly2. These vitamins are found in fruits, veggies, dairy, and grains. The following are water soluble vitamins:

  • B1
  • B2
  • B3
  • B5
  • B6
  • B7
  • B9
  • B12
  • C

Table of Vitamins

VitaminHow It’s UsedSources
A For healthy vision, skin, bones, teeth, and Healthy ReproductionLiver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach
B1 (Thiamin)Helps convert food into energy and its critical for nerve functionPork, Soy, Watermelon, Tomato, Spinach
B2 (Riboflavin)Helps convert food into energy and supports healthy skin, hair, blood, and brainDairy, Meat, Green Leafy Veggies, Enriched Weat, Oysters
B3 (Niacin)Helps convert food into energy and Is essential for healthy nervous systemBeef, Chicken, Shrimp, Avocado, Peanuts, Tomato, Spinach
B6 (Pyridoxine)Helps make red blood cells and improves sleep, appetite, and moodChicken, Tofu, Banana, Watermelon Fish, Legumes
B7 (Biotin)Helps convert food into energy and break down glucoseWhole Grains, Eggs, Almonds, Soy Beans, Fish
B9 (Folate)Vital for new cell creation and DNA synthesisLegumes, Spinach, Leafy Greens, Chickpeas, Tomato, Asparagus
B12 (Cobalamin)Breaks down fatty acids and amino acids, helps make red blood cellsDairy, Beef, Pork, Poultry, Fish, Eggs
CActs as an antioxidant, helps make new cells, and improves immune systemFruit and Fruit Juices, Pepper, Broccoli, Tomato, Spinach
DStrengthen and helps form bones and teeth via calcium and phosphorusEgg Yolk, Fatty fish, Liver, Sunlight
Eacts as an antioxidant, helps stabilize cell membranesNuts, Avocado, Tofu, Whole Grains, Seeds
KEssential for blood clotting and helping to regulate blood calciumBroccoli, Brussels Sprouts, Liver, Leafy Greens
The information from this table was referenced from Harvard Health Publishing (2020)3.

References

  1. National Research Council (US) Committee on Diet and Health. Fat-Soluble Vitamins. Nih.gov. Published 2019. Accessed December 27, 2020. https://www.ncbi.nlm.nih.gov/books/NBK218749/#:~:text=Vitamins%20A%2C%20D%2C%20E%2C,similar%20to%20that%20of%20fats.
  2. National Research Council (US) Committee on Diet and Health. Water-Soluble Vitamins. Nih.gov. Published 2020. Accessed December 27, 2020. https://www.ncbi.nlm.nih.gov/books/NBK218756/
  3. Harvard Health Publishing. Listing of vitamins – Harvard Health. Harvard Health. Published August 31, 2020. Accessed December 27, 2020. https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

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