Types of vitamins

Fat-Soluble Vitamins

1. Vitamin A

   • Benefits: Maintains vision, strengthens immune function, and supports the health of the skin and mucous membranes.

   • Sources: Liver, fish, dairy products, egg yolk, and dark green and yellow vegetables (such as carrots and spinach).

2. Vitamin D

   • Benefits: Aids in the absorption of calcium and phosphorus, maintaining the health of bones and teeth. Strengthens immune function.

   • Sources: Fish (such as salmon and mackerel), fortified dairy products, egg yolk, and synthesis in the skin through sunlight exposure.

3. Vitamin E

   • Benefits: Acts as an antioxidant, protecting cell membranes and improving blood circulation.

   • Sources: Nuts, seeds, vegetable oils (such as sunflower and olive oil), and dark green and yellow vegetables.

4. Vitamin K

   • Benefits: Regulates blood clotting and maintains bone health.

   • Sources: Green vegetables (such as kale, spinach, and broccoli), soybean oil, and natto (fermented soybeans).

 

Water-Soluble Vitamins

1. Vitamin B Complex

   • Vitamin B1 (Thiamine): Energy metabolism and maintenance of nerve function.
     Sources: Whole grains, pork, legumes.

   • Vitamin B2 (Riboflavin): Energy metabolism and maintenance of skin and eye health.
     Sources: Dairy products, eggs, green vegetables.

   • Vitamin B3 (Niacin): Energy metabolism and maintenance of skin and digestive system health.
     Sources: Meat, fish, whole grains.

   • Vitamin B5 (Pantothenic Acid): Energy metabolism and hormone synthesis.
     Sources: Almost all foods (meat, whole grains, vegetables).

   • Vitamin B6 (Pyridoxine): Protein metabolism and maintenance of nerve function.
     Sources: Chicken, fish, bananas, potatoes.

   • Vitamin B7 (Biotin): Energy metabolism and maintenance of skin and hair health.
     Sources: Egg yolk, nuts, seeds.

   • Vitamin B9 (Folate): Cell division, DNA synthesis, and fetal development during pregnancy.
     Sources: Green vegetables, legumes, fortified grains.

   • Vitamin B12 (Cobalamin): Red blood cell formation and maintenance of nerve function.
     Sources: Meat, fish, dairy products, eggs.

 

２．Vitamin C (Ascorbic Acid)

• Benefits: Antioxidant effects, collagen synthesis, strengthening immune function, and promoting iron absorption.

• Sources: Citrus fruits (such as oranges and lemons), berries (such as strawberries and raspberries), bell peppers, and broccoli.