The human body needs nutrients and substances to be able to regulate its functions and to be healthy. Vitamins are one of the most important groups of nutrients for human and animal life, and without them, it would be impossible to carry out certain functions. But how many vitamins are there? What are each ones duties? Well, here we bring you a vitamin list with their characteristics, but first, let’s review a little about vitamins.
Functions
Vitamins are ingested through the diet. That is why a varied diet offers more nutrients, not just vitamins. Its functions are focused on
- Participating in the formation of chemicals in the nervous system
- Participating in the formation of hormones, red blood cells, and genetic material
- Regulating metabolic systems
- They are necessary for growth and health
Processing food and the act of cooking food causes the loss of a lot of nutrients. Therefore in most cases, its better to eat fresh, raw and organic food.
Types Of Vitamins
There are a total of 13 vitamins that are found in different food sources, and they are divided mainly into 2 groups, the Water-soluble, and the Fat-soluble.
The word Water-soluble refers to the fact that it is possible that it is diluted in water since they do not contain as many lipids and it is possible that its molecules join with those of water. They are absorbed by simple diffusion. Their excess is excreted in the urine and the body cannot store them, so they are easily eliminated. It is necessary to consume them daily, and they can be obtained from fruits, vegetables, milk, and meat products.
The water-soluble vitamins are:
- Vitamin C or ascorbic acid
- Vitamin B1 or Thiamine
- Vitamin B2 or Riboflavin
- Vitamin B3 or Niacin
- Vitamin B5 or Pantothenic Acid
- Vitamin B6 or Pyridoxine
- Vitamin B8 or Biotin
- Vitamin B9 or Folic Acid
- Vitamin B12 or Cyanocobalamin
On the other hand, the fat-soluble vitamins are those that are not diluted in water, but in oils and certain fats, since they contain many lipids that make their union with water molecules impossible, but with other lipid chains. Also, for this reason, they are difficult to eliminate in the body. They are obtained from fruits, vegetables, fish, egg yolks, and some nuts.
The fat-soluble vitamins are:
- Vitamin A or Retinol
- Vitamin D or Calciferol
- Vitamin E or A-Tocopherol
- Vitamin K or Phytomenadione
Vitamin List
Now that you know a little more about vitamins, we show you this vitamin list divided into fat-soluble and water-soluble:
Fat-soluble vitamin list:
Retinol (A)
Description
Benefits
Recommended Daily Dose
Natural Sources
Participates in reproduction, protein synthesis and muscle differentiation and is necessary to maintain the immune system and to maintain the skin and mucous membranes.
Its effects are visible at the skin level, on the nails, hair, eyesight and teeth. In addition, it positively influences the immune and reproductive systems and prevents night blindness
0.8-1mg / day
- Carrot
- Spinach
- Parsley
- Tuna
- Cheese
- Yolk
- Pumpkin
- Chard
- Apricot
Calciferol (D)
Description
Benefits
Recommended Daily Dose
Natural Sources
Vitamin D is related to sunbathing because it is obtained mainly by the action of ultraviolet rays (solar rays). The lack of this vitamin causes tooth decay and bone-type malformations. It favors the intestinal absorption of calcium and phosphorus.
Keeps our bones strong, because it helps absorb calcium from food
0.01mg/day
- Blue Fish
- Yolk
- Liver
- Egg
- Mushrooms
- Milk
- Yogurt
a-tocoferol (E)
Description
Benefits
Recommended Daily Dose
Natural Sources
Vitamin E is an antioxidant that participates in the protection of lipids. It has a protective effect on cell membranes. In addition, it inhibits the synthesis of prostaglandins.
Capable of preventing vascular diseases, stabilizing the cell membrane
0.08mg/day
- Vegetable oils
- Liver
- Nuts
- Coconut
- Soy
- Avocados
- Blackberries
- Fish
- Whole grains
Phytomenadione (K)
Description
Benefits
Recommended Daily Dose
Natural Sources
This vitamin is essential for the synthesis of numerous coagulation factors since it reacts with some proteins in charge of the process. It is not necessary to store it in large quantities because during its performance it regenerates.
Reinforces blood clotting
0.1mg/day
- Alfalfa
- Fish liver
- Cauliflower
- Yolk
- Soy oil
Water-soluble vitamin list:
Ascorbic acid (C)
Description
Benefits
Recommended Daily Dose
Natural Sources
Vitamin C is necessary for the synthesis of collagen, healing, absorption of iron of plant origin and, in addition, it is an antioxidant.
It helps to reduce stress, is beneficial for bones, blood and teeth.
60-70mg/day
- Kiwi
- Blackberries
- Orange
- Lemon
- Spinach
- Parsley
- Broccoli
- Strawberries
- Leek
- Tomatoes
Thiamine (B1)
Description
Benefits
Recommended Daily Dose
Natural Sources
It is part of a coenzyme that intervenes in energy metabolism, therefore, it is necessary to obtain carbohydrates and fatty acids (ATP). It is also essential for the functioning of the nervous system and the heart.
Important to the nervous system and prevents depression, tiredness, anaemia.
1.5-2mg/day
- Meats
- Eggs
- Cereals
- Nuts
- Vegetables
- Yeast
- Pipes
- Peanuts
- Chickpeas
- Lentils
Riboflavin (B2)
Description
Benefits
Recommended Daily Dose
Natural Sources
It is also involved in the release of energy and is related to maintaining good skin and eye health.
Improves metabolism
1.8mg/day
- Cheese
- Coconut
- Mushrooms
- Eggs
- Lentils
- Cereals
- Milk
- Meat
- Yeast
- Almonds
Niacin (B3)
Description
Benefits
Recommended Daily Dose
Natural Sources
It is part of two coenzymes (NAD and NADP) and, therefore, is another vitamin that participates in the energy metabolism of carbohydrates, amino acids, and lipids.
It gives us enough energy to do our activities
15mg/day
- Wheat
- Yeast
- Liver
- Almonds
- Mushrooms
- Meat
- Salmon
- Tuna
- Green peas
- Nuts
Pantothenic Acid (B5)
Description
Benefits
Recommended Daily Dose
Natural Sources
This vitamin is involved in different stages of the synthesis of lipids, neurotransmitters, thyroid hormone and haemoglobin. In addition, it helps with the regeneration of tissues.
Prevents infections and aids digestion
50mg/day
- Beer yeast
- Royal jelly
- Egg
- Mushrooms
- Avocado
- Cauliflower
- Cereals
- Peanuts
- Walnuts
- Meat
Pyridoxine (B6)
Description
Benefits
Recommended Daily Dose
Natural Sources
Participates in the metabolism of proteins and fatty acids, the formation of haemoglobin and nucleic acids (DNA and RNA). Facilitates the release of glycogen from the liver to the muscles. Determinant in the regulation of the central nervous system.
It favors growth and healthy skin, as well as good intestinal function
2.1mg/day
- Lentils
- Chickpeas
- Chicken
- Pork
- Banana
- Cereals
- Liver
- Nuts
- Avocado
- Eggs
Biotin (B8)
Description
Benefits
Recommended Daily Dose
Natural Sources
It is necessary for the skin and circulatory system, participates in the formation of fatty acids, helps in the disintegration of carbohydrates and fats to maintain stable body temperature and optimal energy levels.
Improves the health of hair, nails and skin
0.1mg/day
- Walnuts
- Peanut
- Liver
- Kidney
- Chocolate
- Egg
- Cauliflower
- Mushrooms
- Hazelnuts
- Bananas
Folic Acid (B9)
Description
Benefits
Recommended Daily Dose
Natural Sources
Necessary for the formation of cells and DNA, and it is important for the first month of formation. It works together with vitamin B12 and vitamin C in the use of proteins. Contributes to maintaining the formation of the intestinal tract.
Prevents deformities in newborns and better circulation
0.3mg/day
- Lettuce
- Carrot
- Parsley
- Tomato
- Spinach
- Nuts
- Eggs
- Milk
- Fish
- Liver
Cyanocobalamin (B12)
Description
Benefits
Recommended Daily Dose
Natural Sources
Essential for the creation of blood cells in the bone marrow. It helps prevent anaemia and is necessary for the functioning of the nervous system.
Generation of blood and the nervous system.
0.0005mg/day
- Carrot
- Tomato
- Nuts
- Eggs
- Milk
- Fish
- Spinach
- Lettuce
- Beer yeast
Our Scalar Light Natural Foods Program Includes the following...(click to open)
Natural Foods Assembled via Scalar Light
Fruits
- acai berry
- Andes berry
- apple
- apricot
- areca nut
- avocado
- bael
- banana
- bilberry
- bitter melon
- black currant
- black mulberry
- blackberry
- blueberry
- blushwood berry
- calamansi
- calamondin
- carambola
- cempedak
- cherry
- Chilean guava
- coconut
- cranberry
- curry berry
- date palm
- dragon fruit
- durian
- eggplant
- elderberry
- elephant apple
- fig
- garcinia cambogia
- goji fruit
- grape
- grapefruit
- guava
- haskap berry
- honeydew melon
- jaboticaba
- jackfruit
- jaltomata
- Japanese wineberry
- kiwi
- kumquat
- lemon
- lime
- long pepper
- loquat
- lychee
- mandarin
- mango
- mangosteen ( Garcinia mangostana )
- maqui berry
- moringa oleifera
- Myrciaria glomerata
- nectarine
- olive
- onion
- orange
- passion fruit
- papaya
- peach
- pear
- pequi
- persimmon
- pineapple
- plantain
- plum
- pomegranate
- pomelo
- pumpkin
- raspberry
- saw palmetto
- soursop (Annona mricata)
- strawberry
- tamarillo
- tamarind
- tangerine
- watermelon
- white mulberry
Grains
- amaranth
- barley
- broomcorn millet
- brown rice
- buckwheat
- foxtail millet
- oats
- rice
- rye
- sorghum
- spelt
- teff
- wheat
Herbs
- ajamoda
- anise
- ashwagandha
- astragalus
- barberry
- basil
- bearberry
- bedstraw
- bee pollen
- black cohosh
- black cumin
- black pepper
- black truffle
- borage
- box myrtle
- brahmi
- burdock
- butchers broom
- Calotropis gigantean
- Calotropis procera
- cardamom
- cayenne pepper
- chamomile
- chicory
- cinnamon
- citraka
- chives
- clove
- Coccinia indica
- coltsfoot
- comfrey
- coriander
- costmary
- cumin
- dill
- Drega volubilis
- echinacea
- eyebright
- fennel
- fenugreek
- figwort
- Ferulago angulata
- gardenia or zhi zi
- gentian
- ginger
- ginkgo biloba
- ginseng
- gotu kola
- grey nicker
- Gymnema sylvestre
- gynostemma
- haritaki
- hawthorn
- hibiscus
- honey
- honey bush
- horse tail
- Huperzia serrata
- hyssop
- Japanese honeysuckle
- konjac
- lemon balm
- lemongrass
- leucas aspera
- linseed
- lupin bean
- macca
- mallow
- marantodes pumilum
- marica
- marigold
- meadowsweet
- milk thistle
- mint
- misai kucing
- mistletoe fig
- morinda citrifolia
- mustard seed
- nasturtium
- nutmeg
- oregano
- parsley
- peppermint
- pippali
- plantago
- red clover
- rosemary
- safflower
- saffron
- sage
- saffron
- sage
- sarsaparilla
- sassafras
- schisandra
- Sheng Mai San
- Skullcap
- slippery elm
- Sophora japonica
- sorghum
- sorrel
- St. Johns Wort
- star anise
- stinging nettle
- sweet marjoram
- Thunder God vine
- thyme
- tongkat ali
- turmeric
- Tylophora indica
- Tylophora tenuis
- valerian
- wheat grass
- white horehound
- willow
- wormwood
- yarrow
- yellow dock
Nuts
- black walnut
- cashews
- hazelnut
- macademia
- pistachio
- walnuts
Seeds
- almond
- cacao
- Chia
- Chilgoza pine nut
- flax seed
- lupin bean
- pomegranate
- pumpkin seed
- quinoa
- sesame seed
- sunflower seeds
- wild rice
Vegetables
- adzuki bean
- artichoke
- arugula
- asparagus
- bambara groundnut
- beet root
- bell pepper
- black bean
- blackeyed pea
- broccoli
- Brussels sprout
- buttercup squash
- cabbage
- canna
- carrot
- cassava
- cauliflower
- celery
- chard
- chickpea
- chives
- corn
- cowpea
- cucumber
- dandelion
- duckweed
- faba bean
- green bean
- green cabbage
- horseradish
- ivy gourd
- kale
- kohlrabi
- leek
- lettuce
- mung bean
- okra
- onion
- pea
- pigeon pea
- potato
- radish
- red cabbage
- rutabaga
- sago
- soybean
- spinach
- sweet pea
- sweet potato
- taro
- tomato
- turnip
- wakame
- water caltrop
- water chestnut
- white horehound
- yam
