Vitamins play a vital role in many biochemical functions of the human body and are essential components for maintaining optimal health. There are two main groups of vitamins: fat-soluble (they are easily stored in fat when absorbed) and water-soluble vitamins (they are washed and not easily stored).
Fat-soluble vitaminsare found in high-fat food sources, such as egg yolks, liver, beef, fatty fish, and dairy products. Unlike water-soluble vitamins, any excess of fat-soluble vitamins does not immediately leave the body.
Instead, they are stored in the liver or adipose tissue for later use (. Most vitamins are water-soluble, which means they dissolve in water. In contrast, fat-soluble vitamins are similar to oil and don't dissolve in water. While spending a lot of time in the sun doesn't cause vitamin D toxicity, taking large amounts of supplements can be harmful.
These vitamins tend to be abundant in fatty foods, and you can improve their absorption by adding fat or oil to an otherwise low-fat meal. Let's talk about how water-soluble vitamins are absorbed in the body compared to fat-soluble vitamins, which vitamins are water-soluble, which are fat-soluble, and what's worth knowing about each type of vitamin. For example, thiamine, riboflavin, folic acid, niacin, biotin, and pantothenic acid are examples of water-soluble B vitamins. For this reason, eating a diet lacking vitamin K can cause a deficiency in as little as one week (5).
Fat-soluble vitamins (A, D, E and K) are absorbed by fat, while water-soluble vitamins (all other than these four) dissolve in water. VITAMIN B6 (PYRIDOXINE) This vitamin B superstar supports healthy brain function and reduces the risk of cardiovascular disease. Because they are not stored in the body, water-soluble vitamins must be regularly replenished through diet. VITAMIN B12 This powerful B vitamin, which the body doesn't produce, is involved in nerve function and development.
VITAMIN C This famous “cold fighter” is a powerful antioxidant known to strengthen the immune system when fighting colds and other infectious diseases. While supplements are beneficial for those with a deficiency, most people get enough vitamin A from their diet and don't need to take supplements. Vitamin E deficiency is rare, but it can cause muscle weakness, susceptibility to infections, neurological problems, and vision problems. We probably don't need to remind you that it's a good idea to focus on vitamin intake primarily through diet, with the support of a multivitamin. For example, a high level of vitamin B6 for an extended period of time is associated with nerve damage that cannot be reversed.
NIACIN (VITAMIN B) Essential for converting food into energy, niacin helps maintain cardiovascular health.