Vitamins are tiny nutrients that your body needs to grow, repair tissues, fight infection, and release energy from food. They do not provide calories like carbohydrates, fats, or proteins, but they help the chemical reactions that keep cells alive. Learning what vitamins do helps you understand why balanced meals matter more than any single “superfood.”
A colorful plate with many food groups usually gives the body a wider range of vitamins.
Key Facts
- Fat-soluble vitamins are A, D, E, and K, and they can be stored in body fat.
- Water-soluble vitamins include vitamin C and the B vitamins, and extra amounts usually leave the body in urine.
- Vitamin A supports vision, immune defense, and healthy skin.
- Vitamin D helps the body absorb calcium, which supports strong bones and teeth.
- Vitamin C helps make collagen and supports wound healing and immune function.
- B vitamins help cells release energy from food, such as glucose + oxygen -> carbon dioxide + water + usable energy.
Vocabulary
- Vitamin
- A vitamin is an organic nutrient needed in small amounts to support normal body functions.
- Micronutrient
- A micronutrient is a nutrient needed in very small amounts, such as a vitamin or mineral.
- Fat-soluble
- Fat-soluble describes a substance that dissolves in fat and can be stored in fatty tissues.
- Water-soluble
- Water-soluble describes a substance that dissolves in water and is not stored in large amounts by the body.
- Deficiency
- A deficiency is a shortage of a nutrient that can cause health problems over time.
Common Mistakes to Avoid
- Thinking vitamins give you energy like calories. Vitamins help release energy from food, but they are not burned as fuel the way carbohydrates, fats, and proteins are.
- Taking large vitamin doses without checking safety. Fat-soluble vitamins can build up in the body, so too much can sometimes be harmful.
- Assuming one food can supply every vitamin. Different vitamins come from different food sources, so variety is important for balanced nutrition.
- Ignoring how food preparation affects vitamins. Some water-soluble vitamins can be lost during boiling, so cooking method can change nutrient content.
Practice Questions
- 1 A student eats 3 servings of vegetables per day for 5 days. How many servings of vegetables is that in total?
- 2 A food label shows 30% daily value of vitamin C per serving. If a student eats 2 servings, what percent of the daily value of vitamin C do they get?
- 3 A student avoids dairy, fortified foods, and sunlight exposure. Explain why vitamin D might become a concern and name one healthy way to reduce the risk.