There are 2 classes of vitamins, water soluble and fat soluble.
Your body needs both kinds to function properly, they are essential to maintaining good health. Just as the labels imply, water soluble vitamins dissolve in water and fat soluble vitamins dissolve in fat.
Water soluble vitamins are not stored in the body, they get flushed out in our urine. We need to make sure we replenish these daily. The Ketogenic diet requires you to drink a lot of water and therefore we flush our water soluble vitamins out, to stay healthy we need to add in daily supplements. Water soluble vitamins are also affected by storage and cooking.
Fat soluble vitamins dissolve in fat before they are absorbed and used by our bloodstream. These vitamins are stored in our liver. It is not a good idea to over consume the fat soluble vitamins because they are stored.
It is always best to try to get your vitamins from the foods you eat, but when you cannot, supplements are necessary.
Water Soluble Vitamins
|Ascorbic acid(vitamin C)||Antioxidant; needed for protein metabolism; important for immune system health; aids in iron absorption||Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit|
|Thiamine (vitamin B1)||Energy metabolism; important to nerve function||Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds|
|Riboflavin(vitamin B2)||Energy metabolism; important for normal vision and skin health||Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals|
|Niacin(vitamin B3)||Energy metabolism; important for nervous system, digestive system, and skin health||Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter|
|Pyridoxine (vitamin B6)||Protein metabolism; helps make red blood cells||Meat, fish, poultry, vegetables, fruits|
|Cobalamin (vitamin B12||Needed for making new cells; important to nerve function||Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods|
|Pantothenic acid||Energy metabolism||Widespread in foods|
|Folic acid||Needed for making DNA and new cells, especially red blood cells||Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains|
|Biotin||Energy metabolism||Widespread in foods; also produced in intestinal tract by bacteria|
Fat Soluble Vitamins
|Vitamin A||Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health||Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)
|Vitamin D||Needed for proper absorption of calcium; stored in bones||Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.|
|Vitamin E||Antioxidant; protects cell walls||Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds|
|Vitamin K||Needed for proper blood clotting||Leafy green vegetables and vegetables in the cabbage family; milk; also produced in intestinal tract by bacteria|
Vitamin Table Source from WebMd