Vitamins
Essential vitamins: what they do, where to find them, and signs of deficiency. On codnexy.xyz.
Fat-Soluble Vitamins (A, D, E, K)
Fat-soluble vitamins are stored in body fat and liver. Vitamin A (vision, immune function—found in carrots, sweet potatoes, liver). Vitamin D (bone health, immunity—synthesised from sunlight, found in fatty fish and fortified foods). Vitamin E (antioxidant—found in nuts, seeds, vegetable oils). Vitamin K (blood clotting, bone health—found in leafy greens, broccoli).
Water-Soluble Vitamins (B-complex, C)
Water-soluble vitamins are not stored and must be consumed regularly. B vitamins (B1 thiamine, B2 riboflavin, B3 niacin, B6, B12, folate, biotin, pantothenic acid) support energy metabolism and are found in whole grains, meat, eggs, and leafy greens. Vitamin C (antioxidant, collagen synthesis, immune support) is found in citrus, bell peppers, strawberries, and broccoli.
Common Deficiencies
Vitamin D deficiency is widespread, especially in northern climates and among indoor workers. Vitamin B12 deficiency is common in vegans and older adults (absorption decreases with age). Folate deficiency is critical in early pregnancy (linked to neural tube defects). Vitamin C deficiency (scurvy) is rare but can occur with very poor diets.
Key Points
- \u2713Fat-soluble vitamins (A, D, E, K) are stored in the body; water-soluble (B, C) are not
- \u2713Vitamin D deficiency is the most common worldwide
- \u2713B12 is only found naturally in animal products—vegans need supplements
- \u2713Vitamin C is abundant in citrus, bell peppers, and broccoli
- \u2713A varied, whole-food diet provides most vitamins adequately