Vitamins and Minerals and their importance

Fat-Soluble Vitamins

1. Vitamin A
• Function: Supports vision, immune function, and skin health. It is also vital
for growth and development.
• Sources: Carrots, sweet potatoes, spinach, and liver.
2. Vitamin D
• Function: Promotes calcium absorption, bone health, and immune function.
It also plays a role in muscle function and reducing inflammation.
• Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg
yolks.
3. Vitamin E
• Function: Acts as an antioxidant, protecting cells from oxidative damage. It
also supports immune function and skin health.
• Sources: Nuts, seeds, spinach, and vegetable oils.
4. Vitamin K
• Function: Essential for blood clotting and bone metabolism.
• Sources: Leafy green vegetables, broccoli, and Brussels sprouts.

Water-Soluble Vitamins

5. Vitamin C (Ascorbic Acid)
• Function: Acts as an antioxidant, supports immune function, aids in
collagen synthesis, and enhances iron absorption.
• Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
6. B Vitamins
• Vitamin B1 (Thiamine)
▪ Function: Helps convert nutrients into energy and supports nerve
function.
▪ Sources: Whole grains, legumes, and pork.
• Vitamin B2 (Riboflavin)
▪ Function: Involved in energy production and cellular function.
▪ Sources: Eggs, milk, and green vegetables.
• Vitamin B3 (Niacin)
▪ Function: Supports energy production, DNA repair, and skin health.
▪ Sources: Poultry, fish, and whole grains.