Fat-soluble vitamins
- Vitamin A (retinol, and beta-carotene from plants): healthy eyes and vision in dim light, and the immune system. Sources: liver, dairy, carrots and dark green vegetables. Deficiency: night blindness.
- Vitamin D: helps the body absorb calcium for strong bones and teeth. Made by the skin in sunlight; also in oily fish and eggs. Deficiency: rickets in children and osteomalacia in adults.
- Vitamin E: an antioxidant that protects cells. Sources: vegetable oils, nuts and seeds.
- Vitamin K: helps blood clot. Sources: green leafy vegetables.
Water-soluble vitamins
- B1 (thiamin), B2 (riboflavin) and B3 (niacin) help release energy from food. B3 deficiency causes pellagra; B1 deficiency causes beriberi.
- B9 (folate or folic acid) helps form healthy red blood cells and prevents neural tube defects, such as spina bifida, in unborn babies. Women are advised to take folic acid before and in early pregnancy.
- B12 makes red blood cells and keeps nerves healthy. It is found almost only in animal foods, so vegans need fortified foods or supplements.
- Vitamin C (ascorbic acid) helps absorb iron, makes collagen for skin and healing, and is an antioxidant. Sources: citrus fruit, peppers, berries and potatoes. Deficiency: scurvy.
Keeping vitamins in food
- Water-soluble vitamins (B and C) dissolve into cooking water and are destroyed by heat, air and long storage.
- To keep them: cook for a short time in little water, steam or microwave, prepare just before cooking, and use the cooking water in sauces.
Key terms
- Fat-soluble vitamins
- Vitamins A, D, E and K.
- Water-soluble vitamins
- The B vitamins and vitamin C.
- Antioxidant
- A substance that protects cells from damage.
- Rickets
- A disease caused by a lack of vitamin D, giving soft, weak bones.
- Scurvy
- A disease caused by a lack of vitamin C.
- Folic acid
- Vitamin B9, important in early pregnancy.
- Night blindness
- Difficulty seeing in dim light, caused by a lack of vitamin A.