INI

Types of Vitamins - INI

Vitamins are essential micronutrients required for maintaining normal body functions. Since they cannot be synthesized in the body, they must be obtained from food. The 13 vitamins are broadly classified into fat-soluble vitamins (A, D, E, K - 4 types) that dissolve in fat, and water-soluble vitamins (vitamin C and B-complex vitamins - 9 types) that dissolve in water. Each plays roles in various physiological functions including metabolism, immunity, growth, and cell protection, making balanced intake key to maintaining health.

vitamins nutrients health fat-soluble vitamins water-soluble vitamins B-complex vitamins diet supplements

[item.vitamin-a]
code=A
slug=vitamin-a
name=Vitamin A
description=A fat-soluble vitamin involved in vision maintenance, skin and mucous membrane health, and immune function.
foods=["liver","eel","egg yolk","carrots","spinach","pumpkin"]
solubility=fat-soluble

[item.vitamin-d]
code=D
slug=vitamin-d
name=Vitamin D
description=A fat-soluble vitamin that promotes calcium absorption and supports bone and teeth health.
foods=["salmon","saury","yellowtail","mushrooms","eggs","sardines"]
solubility=fat-soluble

[item.vitamin-e]
code=E
slug=vitamin-e
name=Vitamin E
description=A fat-soluble vitamin that protects cell membranes through antioxidant effects.
foods=["almonds","pumpkin","avocado","eel","vegetable oils"]
solubility=fat-soluble

[item.vitamin-k]
code=K
slug=vitamin-k
name=Vitamin K
description=A fat-soluble vitamin involved in blood clotting and bone health maintenance.
foods=["natto","spinach","komatsuna","broccoli","vegetable oils"]
solubility=fat-soluble

[item.vitamin-c]
code=C
slug=vitamin-c
name=Vitamin C
description=A water-soluble vitamin that promotes antioxidant effects and collagen synthesis.
foods=["mandarin oranges","lemons","strawberries","kiwi","broccoli","green peppers"]
solubility=water-soluble

[item.vitamin-b1]
code=B1
slug=vitamin-b1
name=Vitamin B1 (Thiamine)
description=A water-soluble vitamin essential for carbohydrate metabolism and nerve function maintenance.
foods=["pork","eel","brown rice","nori seaweed","peanuts"]
solubility=water-soluble

[item.vitamin-b2]
code=B2
slug=vitamin-b2
name=Vitamin B2 (Riboflavin)
description=A water-soluble vitamin that supports energy metabolism and skin and hair health.
foods=["liver","milk","eggs","natto","mushrooms"]
solubility=water-soluble

[item.vitamin-b3]
code=B3
slug=vitamin-b3
name=Vitamin B3 (Niacin)
description=A water-soluble vitamin involved in metabolism of three major nutrients and skin and mucous membrane health.
foods=["dried bonito flakes","tuna","liver","chicken","peanuts"]
solubility=water-soluble

[item.vitamin-b5]
code=B5
slug=vitamin-b5
name=Vitamin B5 (Pantothenic Acid)
description=A water-soluble vitamin involved in energy metabolism and hormone synthesis.
foods=["liver","chicken breast","natto","brown rice","avocado"]
solubility=water-soluble

[item.vitamin-b6]
code=B6
slug=vitamin-b6
name=Vitamin B6 (Pyridoxine)
description=A water-soluble vitamin essential for protein metabolism and nerve function.
foods=["pork tenderloin","tuna","bananas","brown rice","sweet potatoes"]
solubility=water-soluble

[item.vitamin-b7]
code=B7
slug=vitamin-b7
name=Vitamin B7 (Biotin)
description=A water-soluble vitamin involved in skin and hair health and energy metabolism.
foods=["liver","egg yolk","almonds","natto","broccoli"]
solubility=water-soluble

[item.vitamin-b9]
code=B9
slug=vitamin-b9
name=Vitamin B9 (Folate)
description=A water-soluble vitamin essential for cell division and blood production.
foods=["liver","spinach","edamame","broccoli","asparagus"]
solubility=water-soluble

[item.vitamin-b12]
code=B12
slug=vitamin-b12
name=Vitamin B12 (Cobalamin)
description=A water-soluble vitamin essential for red blood cell formation and nerve function maintenance.
foods=["liver","seafood","meat","eggs","dairy products"]
solubility=water-soluble