Water-Soluble vs.

Fat-Soluble Vitamins

What Are Vitamins?

They’re found in the food you eat and help your body function. Vitamins are important for your body. A
well-rounded diet makes sure your body has all the vitamins it needs to work well.

Vitamins have several important functions, including:

 Strengthen your bones

 Improve your vision

 Heal your wounds

 Give your body energy‌

There are two types of vitamins: water-soluble and fat-soluble. This means that they live in the fat of
your body or the water of your body. They act differently, and they function differently when your body
needs them.

Fat-Soluble Vitamins

Fat-soluble vitamins are absorbed with the other fats from the food you eat. When they’re absorbed in
this way, they go with the fats and are stored in your body’s fat tissue and liver. ‌

Fat-soluble vitamins can stay in your body for a while. When they’re stored in your body’s fat, they can
be stored for up to 6 months until your body needs them. ‌

The primary fat-soluble vitamins in your diet are vitamins A, D, E, and K. Each one has its important
function and can be found in a variety of food. ‌

Role of Vitamin A. Vitamin A has many important functions in your body:

 It strengthens your immune system.

 It’s essential for your vision.

 It supports reproductive functions

 Vitamin A promotes cell growth and the maintenance of your organs.‌

Sources of Vitamin A. There are two types of vitamin A: One comes from animal products and the other
from plant products. Vitamin A from plants requires a bit more work from your body, so you need to eat
plenty of veggies to get enough vitamin A. ‌

 Related:What a Lack of Vitamin B6 Can Do to Your Body and Mind

Major sources of vitamin A include:

 Dairy

 Liver

 Some fish

 Fortified grains

 Carrots

 Broccoli

 Cantaloupe

 Squash‌
Role of Vitamin D. Vitamin D works with calcium to strengthen your bones. It helps your muscles move,
and supports your immune system. As you get older, your body needs more vitamin D to keep your
bones and muscles healthy. ‌

Sources of Vitamin D.Vitamin D doesn’t occur naturally in most foods. Instead, your body produces
vitamin D when sunlight directly hits your skin — not through a window. ‌

Role of Vitamin E. Vitamin E supports your immune system and prevents blood clots. Most importantly,
vitamin E is an antioxidant that helps fight carcinogens and other cancer-causing agents. ‌

Sources of Vitamin E. You can find plenty of vitamin E in vegetable oils, nuts, and seeds. Green
vegetables and fortified foods can give you extra vitamin E. ‌

Role of Vitamin K. Vitamin K plays an important role in blood clotting. Without it, you bruise more easily
and you bleed more freely. Vitamin K also supports your bone health and prevents diseases like
osteoporosis.

Osteoporosis is when your bones become weak and brittle.

Sources of Vitamin K. You can find vitamin K in a lot of different foods, including:

 Leafy greens (spinach, kale, etc.)

 Vegetable oils

 Blueberries

 Figs

 Meat

 Dairy

 Soybeans

Water-Soluble Vitamins

Water-soluble vitamins aren’t long-term like fat-soluble vitamins. They don’t get stored in your body.
They enter your bloodstream, and anything your body doesn’t need is eliminated through your urine. ‌

Since water-soluble vitamins don’t last long in your body, they need to be replenished frequently.

The important water-soluble vitamins are vitamin C and the collection of B vitamins, including:

 B1 (thiamin)

 B2 (riboflavin)

 B3 (niacin)

 B4 (pantothenic acid)

 B6 (pyridoxine)

 B7 (biotin)

 B9 (folic acid or folate)

 B12 (cobalamin)‌

Role of Vitamin C. There’s a reason vitamin C is the go-to vitamin when you get sick. It plays an
important role in your body.

Some of the functions include:

 It’s an antioxidant that protects your cells from damage.

  It makes collagen, a powerful protein that helps wounds heal by providing the structure for your
muscles, bones, and skin.

 It helps your body absorb iron from the fruits and veggies you eat.

 It supports your immune system to protect you from disease. ‌

 Related:What a Lack of Vitamin B6 Can Do to Your Body and Mind

Sources of Vitamin C. You’ll get the most vitamin C from raw fruits and veggies.

The best foods to eat are:

 Citrus fruits

 Bell peppers

 Broccoli

 Strawberries

 Cantaloupes

 Tomatoes‌

Roles of B Vitamins. Each B vitamin plays a small role in the larger scheme of all the B vitamins. As a
group, B vitamins help fuel your body. They create the energy your body needs to get through the day. ‌

One way the B vitamins do this is by promoting the formation of red blood cells. This helps deliver
oxygen around your body and ensures every part is working. ‌

Sources of B Vitamins. You can find B vitamins almost everywhere. If you have a deficiency in a certain B
vitamin, you may need to increase your intake of certain foods.

Foods high in B vitamins include:

 Whole grains

 Seafood

 Poultry

 Eggs

 Dairy

 Leafy greens

 Beans

Vitamin D from the sun is produced when your skin is exposed to ultraviolet B (UVB) rays. Here's how it
works:

1. Sunlight Exposure – When UVB rays from the sun hit your skin, they interact with a cholesterol
compound called 7-dehydrocholesterol in the skin cells.

2. Conversion to Pre-Vitamin D3 – The UVB rays convert this compound into pre-vitamin D3.

3. Transformation into Vitamin D3 – This pre-vitamin D3 undergoes(ginaagyan) a heat-dependent

transformation in the skin (This means that the conversion of pre-vitamin D3 into vitamin D3
happens with the help of the skin’s natural heat. Once UVB rays from the sun create pre-vitamin
D3 in the skin, body heat helps it change into cholecalciferol (Vitamin D3), which is the form
that gets sent to the liver for further processing. So, heat-dependent transformation simply
means that warmth from your body helps this chemical reaction take place efficiently.) becoming
cholecalciferol (Vitamin D3).
 4. Liver Processing – Vitamin D3 then travels to the liver, where it is converted into calcidiol (25-
hydroxyvitamin D), the main storage form of vitamin D in the body.

5. Kidney Activation – Finally, the kidneys convert calcidiol into calcitriol (1,25-dihydroxyvitamin
D), the active form of vitamin D that helps the body absorb calcium and maintain bone health.

Macronutrients

Macronutrients are minerals that the body needs in large amounts to function properly.

1. Calcium (Ca) 🦴💪

 Function:

o Builds and strengthens bones and teeth (about 99% of the body's calcium is stored in
bones).

o Helps in muscle contractions (like when your heart beats or when you move).

o Aids in blood clotting to stop bleeding from wounds.

 Example:

o If you break a bone, your body uses calcium to repair and rebuild it.

o If you don’t get enough calcium, you may develop osteoporosis, leading to weak bones.

 Sources: 🥛🧀🥬

o Dairy: Milk, cheese, yogurt

o Vegetables: Kale, broccoli, spinach

o Legumes: Beans, lentils

2. Phosphorus (P) 🦴🔋

 Function:

o Works with calcium to strengthen bones and teeth.

o Helps form ATP (adenosine triphosphate), which is the body's main energy source.

o Essential for making DNA and RNA (nucleic acids).

 Example:

o When you eat food, phosphorus helps convert it into energy for daily activities like
walking or thinking.

o Without enough phosphorus, you may feel weak and tired.

 Sources: 🥛🌾🥬

o Dairy: Milk, cheese

o Grains: Whole wheat, oats

o Vegetables: Leafy greens

3. Magnesium (Mg) 🦷🧠
  Function:

o Helps form bones and teeth.

o Acts as a cofactor for enzymes, meaning it helps enzymes do their job (like breaking
down food).

o Supports nerve and muscle function, including keeping your heartbeat steady.

 Example:

o If you are stressed or anxious, magnesium helps relax your nerves and muscles.

o Without enough magnesium, you might have muscle cramps or trouble sleeping.

 Sources: 🌾🥦🍌🥛

o Grains: Brown rice, whole wheat

o Vegetables: Spinach, broccoli

o Fruits: Bananas, avocados

o Dairy: Milk

4. Sodium (Na) 💪⚡

 Function:

o Helps muscles contract and nerves send signals.

o Regulates fluid balance in the body.

o Maintains blood pressure.

 Example:

o If you sweat a lot, your body loses sodium, which can cause muscle weakness and
dehydration.

o Too much sodium (from processed foods) can lead to high blood pressure.

 Sources: 🧂🍿🍞

o Salt (table salt, sea salt)

o Processed foods: Chips, canned soups, fast food

o Bread and cheese

5. Potassium (K) ❤️⚡

 Function:

o Main intracellular cation (helps control fluid inside cells).

o Regulates heart function and blood pressure.

o Supports muscle contractions and prevents cramps.

 Example:

o If you have low potassium, you may feel muscle cramps, irregular heartbeat, or fatigue.

o Athletes eat bananas after workouts to prevent muscle cramps.

  Sources: 🍌🥔🍊🥑

o Fruits: Bananas, oranges, avocados

o Vegetables: Potatoes, spinach

o Nuts: Almonds, walnuts

6. Chlorine (Cl) / Chloride 🏥⚖️

 Function:

o Helps maintain acid-base balance in the body.

o Aids in digestion by forming hydrochloric acid (HCl) in the stomach.

 Example:

o Without enough chloride, your stomach wouldn't produce enough acid to digest food
properly.

o If you drink too much water without replacing chloride (like after heavy sweating), it can
cause electrolyte imbalance.

 Sources: 🧂

o Table salt (sodium chloride)

o Salted foods (chips, canned soups)

7. Sulfur (S) 🧬💆‍♀️

 Function:

o Found in amino acids (building blocks of proteins) like methionine and cysteine.

o Helps form keratin, a protein important for healthy hair, skin, and nails.

 Example:

o If you have brittle hair and nails, you might need more sulfur in your diet.

o People eat protein-rich foods like eggs and meat to get enough sulfur.

 Sources: 🥩🥚🧄

o Protein-rich foods: Meat, eggs, fish

o Garlic and onions

o Legumes

Micronutrients

Micronutrients are essential minerals that the body needs in small amounts for various functions like
enzyme activity, oxygen transport, metabolism, and immune support.
1. Iron (Fe) 🩸❤️

 Function:

o Forms hemoglobin (haem), the protein in red blood cells that carries oxygen throughout
the body.

o Involved in biological oxidation, which helps cells generate energy.

o Prevents iron-deficiency anemia, a condition that causes fatigue, weakness, and

dizziness.

 Example:

o If you have low iron, you may feel tired, weak, and short of breath because your blood
isn't carrying enough oxygen.

o Athletes and menstruating women need more iron to prevent anemia.

 Sources: 🥩🥬🍳

o Animal-based: Organ meats (liver, kidney), red meat, eggs

o Plant-based: Leafy greens (spinach, kale), lentils, tofu

o Others: Cooking with iron cookware can increase iron intake

2. Copper (Cu) 🔄🩸

 Function:

o Helps iron transport and absorption, preventing anemia.

o Plays a role in enzymes that support energy production and brain health.

 Example:

o If you have a copper deficiency, your body may struggle to use iron properly, leading to
anemia.

o People with weak immune systems may need more copper.

 Sources: 🥩🌾🥬

o Animal-based: Organ meats (liver, shellfish)

o Plant-based: Whole grains, leafy greens, nuts, seeds

3. Iodine (I) 🦋⚡

 Function:

o Essential for thyroid hormone production, which controls metabolism and growth.

o Prevents goiter, an enlargement of the thyroid gland.

 Example:

o If you have low iodine, you may experience weight gain, fatigue, or swelling in the neck
(goiter) due to thyroid problems.

o Pregnant women need iodine for the baby’s brain development.

 Sources: 🧂🐟
 o Iodized salt

o Seafood: Fish, seaweed, shrimp

o Dairy: Milk, yogurt

4. Manganese (Mn) 🧬⚙️

 Function:

o Acts as a cofactor for enzymes involved in metabolism, bone formation, and wound
healing.

o Helps in the formation of connective tissues and bones.

 Example:

o If you have joint pain or slow healing wounds, it might be due to a manganese
deficiency.

 Sources: 🌾🥬🥜

o Cereals: Whole grains, oats, brown rice

o Leafy vegetables: Spinach, kale

o Nuts and seeds: Almonds, walnuts

5. Zinc (Zn) 💪🦠

 Function:

o Boosts the immune system, helping to fight infections.

o Plays a role in wound healing, growth, and DNA production.

 Example:

o If you get sick often or have slow wound healing, it could be due to a zinc deficiency.

o Zinc is important for male fertility and testosterone production.

 Sources: 🥩🐟🥛

o Animal-based: Meat, fish, shellfish

o Dairy: Milk, cheese

o Plant-based: Nuts, beans, whole grains

6. Molybdenum (Mo) ⚙️🧪

 Function:

o Helps enzymes break down toxins and support metabolism.

o Plays a role in processing proteins and DNA.

 Example:

o Molybdenum is important for detoxifying the body, helping remove harmful substances
from the liver.
  Sources: 🥦🥕

o Vegetables: Beans, lentils, peas

o Grains: Whole wheat, oats

7. Cobalt (Co) 🔋🧬

 Function:

o Main component of Vitamin B12, which is needed for red blood cell production and
nerve function.

 Example:

o A lack of cobalt (and Vitamin B12) can lead to pernicious anemia, causing fatigue and
nerve damage.

 Sources: 🥩🥚🐟

o Animal-based foods: Meat, fish, eggs, dairy

8. Fluorine (F) 🦷🦴

 Function:

o Strengthens bones and teeth, preventing cavities.

o Helps prevent osteoporosis.

 Example:

o Fluoride in toothpaste helps prevent tooth decay and cavities.

o People who drink fluoridated water have stronger teeth.

 Sources: 💧

o Drinking water (fluoridated water)

o Seafood

o Tea leaves

9. Selenium (Se)

 Function:

o Works as an antioxidant, protecting cells from damage.

o Supports thyroid function and immune health.

 Example:

o Selenium deficiency may lead to weak immune function and thyroid problems.

o Selenium works with Vitamin E to protect cells from oxidative stress.

 Sources: 🥩🐟🥚

o Organ meats (liver, kidney)

o Seafood (tuna, shrimp)

 o Eggs, nuts (Brazil nuts)

10. Chromium (Cr) 🍞💉

 Function:

o Enhances insulin function, helping regulate blood sugar levels.

o Supports energy metabolism.

 Example:

o If you have unstable blood sugar or insulin resistance, chromium helps improve your
body's ability to use sugar.

o Diabetics often take chromium supplements to help control blood sugar.

 Sources: 🌾🥩🍖

o Brewer’s yeast (found in beer and nutritional yeast)

o Meat (beef, chicken, turkey)

o Whole grains (brown rice, whole wheat bread)

1. Fiber 🍎🥦

 Function:

o Helps with digestion by adding bulk to stool.

o Prevents constipation by making bowel movements easier.

o Supports gut health by feeding good bacteria.

 Examples:

o Foods rich in fiber include fruits (apples, bananas, oranges), vegetables (carrots,
spinach), whole grains (oats, brown rice), and legumes (beans, lentils).

o If you eat a high-fiber breakfast, like oatmeal with fruits, it keeps your digestion smooth
and prevents constipation.

2. Water 💧

 Function:

o Acts as a solvent to dissolve nutrients so they can be transported in the body.

o Speeds up metabolic processes, including digestion, circulation, and temperature

regulation.

o Helps remove waste through urine and sweat.

 Examples:

o If you drink enough water daily, your body can digest food properly, regulate
temperature (sweating), and keep your skin hydrated.

o Without enough water, you might experience dehydration, fatigue, and slow digestion.

Synthesis of Large Molecules

Glucose → Carbohydrates

 How it works: The body takes glucose from food (like bread, rice, and fruits) and stores it as
glycogen in muscles and the liver for energy.

 Example:

o Imagine you eat a bowl of rice. The carbohydrates in rice break down into glucose.

o Your body uses some glucose for immediate energy, and the excess is stored as glycogen
in muscles.

o Later, when you run or exercise, the stored glycogen is converted back into glucose for
energy.

2. Amino Acids → Proteins

 How it works: Proteins in food (like meat, eggs, and beans) break down into amino acids, which
the body then uses to build new proteins for muscles, enzymes, and tissues.

 Example:

o Imagine you eat chicken. Your body digests the chicken and breaks it into amino acids.

o These amino acids are then used to build and repair muscles, especially if you are
exercising.

o If you lift weights, your body needs more protein to repair and grow muscles, so it uses
these amino acids to create stronger muscle fibers.

3. Fatty Acids & Glycerol → Fats

 How it works: When you eat foods rich in fats (like nuts, butter, or oil), your body stores the extra
fatty acids and glycerol as triglycerides in fat cells for later use.

 Example:

o Suppose you eat a cheeseburger with fries. The fats from the cheese and oil get broken
down into fatty acids and glycerol.

o If your body doesn’t need the energy immediately, it stores these fats in your belly,
thighs, or other fat tissues.

o Later, if you go on a long hike without eating, your body breaks down these stored fats
for energy.

Key Benefits of Fiber 🥦🍞🍎

1. Normalizes Bowel Movements

o Example: Eating high-fiber foods like whole grains, fruits, and vegetables helps prevent
constipation and keeps digestion smooth.

2. Reduces Risk of Digestive Issues

o Example: Fiber lowers the risk of diverticulitis (intestinal inflammation), gallstones, and
kidney stones by keeping the digestive system healthy.

3. Helps Lower Gastric Acid and Ulcers

o Example: High-fiber diets reduce stomach acidity, which may help prevent ulcers and
acid reflux.

4. Lowers Blood Pressure

 o Example: Fiber-rich foods like oatmeal and beans help regulate blood pressure, reducing
the risk of hypertension.

5. Prevents Heart Disease

o Example: Soluble fiber from oats, flaxseeds, and apples lowers bad cholesterol (LDL),
reducing heart disease risk.

6. Reduces Risk of Type 2 Diabetes

o Example: Whole grains and fiber-rich foods slow down sugar absorption, keeping blood
sugar levels stable.

7. Prevents Cancer

o Example: Fiber may reduce the risk of colorectal cancer by promoting gut health and
toxin removal.

8. Improves Skin Health

o Example: Fiber helps remove toxins that could lead to acne and skin inflammation.

9. Supports Weight Loss

o Example: High-fiber foods like vegetables and whole grains make you feel full longer,
reducing overeating.