Wondering WTF vitamins like K, B, and A actually do? We tapped nutritionist, longevity wellness expert, and founder of Culinary Alchemy®️ Serena Poon to break it down.
First, let’s briefly touch on what fat-soluble and water-soluble mean in terms of vitamins. Fat-soluble vitamins are absorbed with the fats that we eat and can be stored in our body’s fatty tissue. Water-soluble vitamins get broken down in the digestive system with water, and the excess is eliminated when we pee.
Without further ado, here’s your vitamin cheat sheet, courtesy of Serena.
Fat-soluble
aka beta carotene, retinal, retinol
What it does: “This vitamin plays an essential role in immune health, development and reproduction, and eye health,” Serena says.
Plant-based sources: carrots, sweet potatoes, mangoes, leafy greens, parsley, basil
Animal sources: fish oils, milk, eggs
Water-soluble
aka thiamin or thiamine
What it does: “Vitamin B1 supports cell function, energy production, protein synthesis, and the metabolism of carbohydrates, fats and proteins. Proper thiamine levels are also essential to the function of the nervous system,” Serena says.
Plant-based sources: brown rice, barley, beans, lentils, peas, sunflower seeds, flaxseeds, almonds
Animal sources: porks, eggs, liver
Water-soluble
aka riboflavin
What it does: “This nutrient plays a role in energy production, cell growth, and the metabolism of fat, drugs, and steroids. Riboflavin also has antioxidant and anti-inflammatory properties, and since it supports medication metabolism, it may help decrease the toxicity of certain medications,” Serena says.
Plant-based sources: mushrooms (especially shiitake), quinoa, leafy greens, beans, lentils, avocado
Animal sources: eggs, chicken breast, dairy products
Water-soluble
aka niacin
What it does: “This vitamin is essential in the ATP production process, or cell energy,” Serena says. “There is also evidence that niacin supports gut health and has neuroprotective qualities.”
Plant-based sources: peanuts, lentils, chickpeas, whole grains, shiitake and portobello mushrooms, pumpkin seeds, sesame seeds, leafy greens
Animal sources: poultry, meat, fish, eggs
Water-soluble
aka pyridoxine
What it does: “This vitamin is important for brain development and the health of the nervous system,” Serena explains. “B6 also helps increase serotonin and dopamine levels and may support a decrease in water retention.”
Plant-based sources: bananas, potatoes with the skin on, avocado, spinach, chickpeas, yellow bell peppers, brown rice, oats, fortified cereals
Animal sources: poultry, meat, tuna, salmon
Water-soluble
aka biotin
What it does: “Known as the building block of the proteins that make up your body, biotin is often touted as a hair and nail vitamin,” Serena says. “A deficiency may lead to brittle hair and nails.”
Plant-based sources: almonds, peanuts, walnuts, sunflower seeds, lentils, beans, peas, sweet potato, bananas, avocado, cauliflower, broccoli, mushrooms
Animal sources: egg yolk, salmon, pork
Water-soluble
aka folate
What it does: “This vitamin is important for red blood cell development and healthy fetal growth. Folate is an essential nutrient for pregnant women. Folate intake is also connected to decreased risk for chronic disease,” Serena says.
Plant-based sources: spinach, kale, collard greens, turnip greens, lentils, chickpeas, black beans, kidney beans, asparagus, Brussels sprouts, sunflower seeds, almonds, peanuts, beets
Animal sources: liver, seafood, eggs
Water-soluble
aka cyanocobalamin, hydroxocobalamin, methylcobalamin
What it does: “Vitamin B12 is important for red blood cell production and nervous system health, but this nutrient is notoriously hard to come by if you eat a plant-based diet. If you don’t find yourself eating these foods very often, you may want to consider a B12 supplement,” Serena says.
Plant-based sources: fortified nutritional yeast, fortified cereal
Animal sources: eggs, clams, oysters, dairy products, meat
Water-soluble
aka ascorbic acid
What it does: “A powerful antioxidant, this water-soluble vitamin protects the body from oxidative stress, improves the absorption of iron found in plant-based foods, supports collagen production (which is important for both skin elasticity and the health of your connective tissues), protects against UV rays, and may decrease the length and severity of a cold.
Plant-based sources: citrus fruits, strawberries, bell peppers, kale, broccoli, cauliflower, Brussels sprouts, guava, papaya, mango, tomatoes, parsley, thyme
Animal sources: fruits and veggies are the best sources
Fat-soluble
aka cholecalciferol
What it does: “Vitamin D3 is really important for calcium absorption, bone health, and fighting inflammation and boosting immune function,” Serena says. “However, many people don’t get enough. Vitamin D is created by your body in response to the sun, so it’s no wonder that people may be deficient, especially during the winter months or in areas that are cloudy for most of the year. Vitamin D supplements are those that I recommend almost all populations take (but check with your practitioner for specific recommendations, especially if you have a diagnosed condition or take medication).”
Plant-based sources: fortified plant-milks, mushrooms
Animal sources: egg yolks, trout, salmon, tuna, and mackerel
Fat-soluble
aka tocopherol
What it does: “Another important antioxidant, vitamin E is known to support the anti-inflammatory and immune processes, helping your body fend off disease. This nutrient also supports immune health by protecting your T-cells as they replicate,” Serena says.
Plant-based sources: almonds, hazelnuts, sunflower seeds, peanuts, olives, olive oil, spinach, Swiss chard, kale, avocado, wheat germ, brown rice, butternut squash, fortified cereal
Animal sources: fruits and veggies are the best sources
Fat-soluble
aka phylloquinone
What it does: “This vitamin is an important nutrient for bone health,” Serena says. “Vitamin K1 plays an essential role in blood clotting and is predominantly found in plant-based food.”
Plant-based sources: kale, spinach, Swiss chard, collard greens, turnip greens, parsley, cilantro, basil, scallions, cauliflower, broccoli, cabbage, Brussels sprouts, edamame, okra
Animal sources: fruits and veggies are the best sources
Fat-soluble
aka menaquinone
What it does: Like vitamin K1, K2 is important for bone health. “Vitamin K2 is specifically known to support calcium absorption,” Serena says.
Plant-based sources: fermented foods, like natto, sauerkraut, and miso, some plant-based cheeses
Animal sources: fruits and veggies are the best sources
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