Your Easy Guide to Vitamins: Vitamin A to K Cheat Sheet

If you know anything about vitamins, you will know that they are essential micronutrients that your body needs to function properly. There are a lot of different vitamins out there, each of which provides the body with something slightly different. For example, some vitamins benefit the immune system, whereas others give cognitive function a boost.

Despite their differences, vitamins all play a part in maintaining health and preventing chronic diseases. Below, we have taken a look at some of nutrition’s most important vitamins and why they’re important. This is a key element of nutrition, and what we teach heavily in our nutrition courses. Read more below.

The Importance of Key Vitamins and Their Sources

Vitamin A - Vitamin A is important for maintaining healthy vision, immune function and skin health. It supports good vision, especially in low light conditions, enhances immune system performance and promotes skin health. Carrots, sweet potatoes, spinach, kale, eggs, fish and liver are all good sources of Vitamin A.

Vitamin B1 - Vitamin B, also known as thiamine, plays a vital role in energy metabolism and the functioning of the nervous system. It helps to convert nutrients into energy and is essential for the proper functioning of the heart, muscles and nervous system. Whole grains, pork, soy, watermelon and tomato are all good sources of Vitamin B1.

Vitamin B2 - Riboflavin, also referred to as Vitamin B2, helps break down proteins, fats and carbohydrates. It also helps with producing energy and plays a role in maintaining healthy skin and eyes. You can get Vitamin B2 from milk, eggs, almonds, meat, oysters and green leafy vegetables.

Vitamin B3 - Vitamin B3, or niacin, helps to convert food into energy. It is essential for the health of the skin, nerves and the digestive system. Chicken, shrimp, peanuts, avocado, tuna, turkey, and mushrooms are all packed with Vitamin B3.

Vitamin B6 - Also known as pyridoxine, Vitamin B6 is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. It supports cognitive development and immune function, and gives the body an all round push with improved sleep and mood. Vitamin B6 can be found in chickpeas, salmon, tofu, potatoes and bananas. 

Vitamin B7 - Vitamin B7, also known as biotin, plays a big part in maintaining the health of your hair, skin and nails, as well as supporting essential metabolic functions. This vitamin helps convert food into energy, ensuring your body has the fuel it needs to function properly. Good sources of Vitamin B7 include eggs, almonds, spinach, fish and sweet potatoes.

Vitamin B9 - Also known as folate or folic acid, Vitamin B9 is essential for DNA synthesis, repair and methylation, making it a key part of cell division and growth. Its importance is particularly pronounced during periods of rapid growth, such as pregnancy and fetal development. Leafy greens, spinach, beans, tomatoes and chickpeas are all good sources of Vitamin B9.

Vitamin B12 - Vitamin B12, or cobalamin, is essential for nerve tissue health, brain function and the production of red blood cells. It plays a big role in neurological function, DNA production, and the development of red blood cells. Good sources of Vitamin B12 include meat, fish, dairy products and eggs. 

Vitamin C - Vitamin C, or ascorbic acid, is known for its antioxidant properties and its role in collagen synthesis. It helps to protect cells from damage, enhances the absorption of iron from plant based foods and supports the immune system. Fruits, fruit juice, peppers and broccoli all have high levels of Vitamin C.

Vitamin D - Vitamin D is key for calcium absorption and bone health. It helps to regulate calcium and phosphorus levels in the blood, which promotes healthy bones and teeth. Fatty fish, dairy products, liver, egg and sunlight are all good sources of Vitamin D.

Vitamin E - Vitamin E is an antioxidant that helps to protect cells from damage. It plays a crucial role in immune function and skin health, and it helps to prevent oxidative stress. Nuts, avocado, tofu seeds, spinach and broccoli are all packed with Vitamin E.

Vitamin K - Vitamin K is essential for blood clotting and bone health. It is a key part of the synthesis of proteins involved in blood clotting and helps maintain strong bones. Leafy green vegetables, broccoli, brussels sprouts and liver are all good sources of Vitamin K.

The body needs a balanced intake of these vitamins for overall health and wellbeing, and lacking any of them can have a noticeable impact on the body. If you’re keen to learn more about nutrients, vitamins and get a 1 year diploma in nutrition we have a range of online nutrition courses, as well as nutrition courses based in London and Birmingham.

Take a look at the below Vitamin Cheat Cheat Sheet for easy reference.

Source: https://vgnkei.medium.com/vegan-vitamin-cheat-sheet-47a1aec29e77

Feel free to get in touch with The College of Living Nutrition if you have any questions.