Vitamins are nutrients your body needs in small amounts to grow, repair tissues, make energy from food, and stay healthy. They do not provide calories like carbohydrates, fats, and proteins, but they help many body processes work correctly. Learning what vitamins do helps students understand why a varied diet with fruits, vegetables, grains, proteins, dairy, and healthy fats matters.
Different vitamins support different parts of the body, such as eyes, skin, bones, blood, nerves, and the immune system.
Vitamins are grouped as water-soluble or fat-soluble based on how they are absorbed and stored. Water-soluble vitamins, such as vitamin C and the B vitamins, are not stored in large amounts, so they need to be eaten regularly. Fat-soluble vitamins, such as A, D, E, and K, can be stored in body fat and the liver, which means too much from supplements can be harmful.
A balanced diet is usually the safest way for most students to get vitamins, while supplements should be used with guidance from a trusted adult or health professional.
Key Facts
- Vitamin A supports vision, skin, growth, and immune defenses, and is found in carrots, sweet potatoes, spinach, eggs, and dairy.
- B vitamins help the body release energy from food and support nerves and red blood cells, and are found in whole grains, beans, meat, eggs, dairy, and leafy greens.
- Vitamin C supports collagen formation, wound healing, and immune function, and is found in citrus fruits, strawberries, bell peppers, broccoli, and potatoes.
- Vitamin D helps the body absorb calcium for strong bones and teeth, and comes from sunlight exposure, fortified milk, fatty fish, and eggs.
- Vitamin E helps protect cells from damage, and is found in nuts, seeds, vegetable oils, spinach, and avocados.
- Vitamin K helps blood clot normally and supports bone health, and is found in leafy green vegetables such as kale, spinach, and broccoli.
Vocabulary
- Vitamin
- A vitamin is an organic nutrient needed in small amounts to help the body function properly.
- Water-soluble
- Water-soluble vitamins dissolve in water and are not stored in large amounts, so the body needs a regular supply.
- Fat-soluble
- Fat-soluble vitamins dissolve in fat and can be stored in the liver and body fat.
- Deficiency
- A deficiency is a shortage of a nutrient that can cause health problems.
- Fortified food
- A fortified food has vitamins or minerals added to improve its nutrition.
Common Mistakes to Avoid
- Thinking vitamins give the body energy directly, which is wrong because vitamins do not contain calories and instead help the body use energy from food.
- Assuming more vitamins are always better, which is wrong because high doses of some vitamins, especially A, D, E, and K, can build up and cause harm.
- Relying on one food for all vitamins, which is wrong because different foods contain different vitamins and a varied diet is needed.
- Forgetting that vitamin D is connected to calcium absorption, which is wrong because vitamin D helps the body use calcium to build and maintain strong bones.
Practice Questions
- 1 A student eats 1 serving of spinach with 145 micrograms of vitamin K and 1 serving of broccoli with 110 micrograms of vitamin K. How many micrograms of vitamin K did the student eat in total?
- 2 A cereal label says one serving provides 25 percent of the daily value for vitamin B12. If a student eats 2 servings, what percent of the daily value for vitamin B12 did the student eat?
- 3 A student rarely eats fruits or vegetables and often has slow-healing cuts. Which vitamin might be low, and what are two foods that could help increase it?