Vitamins: An Overview

Did you know that about 75% of the US population doesn’t consume the recommended quantity of fruit and vegetables, which contributes to vitamin deficiency and a nutrient-poor diet? 

What are Vitamins? 

Vitamins are essential micronutrients found in food that your body needs to sustain vital life functions. 

They are organic compounds-meaning they are made of carbon linked to different elements and are found in food items – so they are classed as ‘essential.’  

There are 13 vitamins that contribute to your health: 

  • Vitamin A 
  • Vitamin B 1 (thiamine) 
  • Vitamin B 2 (riboflavin) 
  • Vitamin B 3 (niacin, niacinamide) 
  • Vitamin B 5 (pantothenic acid) 
  • Vitamin B 6 (pyridoxine, pyridoxamine, pyridoxal) 
  • Vitamin B 7 (biotin) 
  • Vitamin B 9 (folic acid) 
  • Vitamin B 12 (cyanocobalamin, hydroxocobalamin, methylcobalamin) 
  • Vitamin C 
  • Vitamin D 
  • Vitamin E 
  • Vitamin K 

Why are vitamins so important? 

Vitamins are important because they’re team players – they help other nutrients work better, e.g., vitamin D enhances the absorption of calcium, vitamin C is needed to absorb iron, and B vitamins work together in cells. Because only vitamins A, E, and B12 are stored to a significant extent in your body, a regular intake of most vitamins is important.  

You can easily meet your daily vitamin needs by eating a diet based on the 4 main food groups: 

  • vegetables and fruits 
  • grain foods 
  • milk and milk products 
  • a group of foods consisting of legumes, nuts, seeds, fish and other seafood, eggs, poultry, and/or red meat with the fat removed. 

All human bodies require the 13 basic vitamins to remain healthy. Each one has a distinct purpose and metabolizes in a unique way. Even though they are all unique, each is crucial for the development and health of your body. 

Difference between water-soluble & fat-soluble vitamins. 

Vitamins are divided into 2 categories based on their solubility properties: fat-soluble and water-soluble. 

The fat-soluble vitamins are stored in your fat cells for later breakdown and utilization, as necessary. They are absorbed by your body together with other fats you consume, and the vitamins are then stored in your body. Because your body is holding onto what it needs and not continually draining it back out, these vitamins don’t need to be eaten as frequently or in enormous amounts. 

Fat-soluble vitamins remain in your body for a longer period. Some fat-soluble vitamins can stay in your body for months and be used gradually by your body as needed. Because of this, consuming more vitamins than your body requires might lead to hazardous levels of these nutrients. Sometimes, this may be fatal. You should only take these vitamins as supplements if your doctor advises you to. 

Your body needs four essential fat-soluble vitamins: 

  • Vitamin A 
  • Vitamin D 
  • Vitamins E and  
  • Vitamin K  

Water-soluble vitamins are transient nutrients that pass through your body quickly. When you consume them, they decompose quickly, your body only absorbs what it needs (which is typically extraordinarily little), and the remaining is eliminated through bodily waste (urine). Because they don’t stay in your body for exceptionally long, water-soluble vitamins typically need to be taken more frequently. 

Because your body only requires tiny amounts of these vitamins at a time, their rapid breakdown has no negative effects on your health. Your vital water-soluble vitamins are as follows: 

  • All the B vitamins, and  
  • Vitamin C. 

Maintaining a healthy lifestyle requires being aware of your body’s signals and paying attention to them. You try your best to eat the correct nutrients to be energized and fed when it comes to nutrition. To complement the nutrients, you obtain from food and get you one step closer to your wellness and health objectives, vitamins and supplements are available.  

Looking for more information?  

If you want to learn more about diet and nutrition, call us on 1-347-384-5690 to get a free consultation. And if you’re in need of dietary advice, get a consultation, or walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212. You can also visit our website to book an appointment online at or contact us at if you have any queries.