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There are 13 vitamins essential for bodily functions: Vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate). They all can be obtained from food, and vitamin D and vitamin K can be synthesized by the body.
FAT-SOLUBLE VITAMINS
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Vitamin A is found in milk, cheese, cream, liver, kidney, and cod and halibut fish oils. Because most of these sources are high in saturated fat and cholesterol, vegetable sources of a vitamin A precursor called beta-carotene may be a better choice. Beta-carotene comes from carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach. The more intense the color of a fruit or vegetable, the higher the beta-carotene content.
Vitamin D is found in cheese, butter, margarine, cream, fish, oysters, and fortified milk and cereals. The body can also synthesize vitamin D when the skin is exposed to sunshine.
Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils, and products made from vegetable oils, such as margarine.
Vitamin K is found in cabbage, cauliflower, spinach, soybeans, and cereals. Bacteria in the intestines normally also produce vitamin K.
WATER-SOLUBLE VITAMINS
Thiamine (vitamin B-1) is found in fortified breads, cereals, pasta, whole grains, lean meats, fish, dried beans, peas, and soybeans. Dairy products, fruits, and vegetables contain some thiamine as well.
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