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    Vitamins are essential nutrients that the body needs in small amounts to perform a variety of biological functions. They are divided into two main groups: fat-soluble and water-soluble vitamins.

    Fat-soluble vitamins

    Fat-soluble vitamins are soluble in fats and oils and are stored in the body. They include vitamins A, D, E and K.

    Vitamin A

    Vitamin A is important for growth and development, maintenance of the immune system and vision. It's found in animal foods like liver, milk, and eggs, as well as plant foods like carrots, sweet potatoes, and spinach.

    Vitamin D

    Vitamin D plays a crucial role in bone health by promoting the absorption of calcium in the body. It can be synthesized through exposure to sunlight and consumption of fatty fish, cod liver oil, and fortified foods.

    vitamin E

    Vitamin E is a powerful antioxidant that protects cells from free radical damage. It can be found in nuts, seeds, vegetable oils and leafy green vegetables.

    vitamin k

    Vitamin K is crucial for blood clotting and bone health. It's found in green leafy vegetables, fermented foods, and animal products like liver and eggs.

    Water-soluble vitamins

    Water-soluble vitamins dissolve in water and are not stored by the body. They must therefore be ingested regularly through food. These include the B vitamins and vitamin C.

    Vitamin B1 (thiamine)

    Thiamine is important for energy metabolism and the nervous system. It is found in whole grains, legumes, nuts and meat.

    Vitamin B2 (Riboflavin)

    Riboflavin is involved in energy metabolism and antioxidant function. It is found in dairy products, eggs, meat and green leafy vegetables.

    Vitamin B3 (nicotinic acid, niacin)

    Niacin plays a role in energy production and DNA repair. It can be found in meat, fish, whole grains and legumes.

    Vitamin B5 (pantothenic acid)

    Pantothenic acid is required for the synthesis and breakdown of fatty acids. It is found in meat, vegetables, whole grains and legumes.

    Vitamin B6

    Vitamin B6 is involved in the production of neurotransmitters and red blood cells. It is found in fish, poultry, whole grains and legumes.

    Vitamin B7 (biotin, vitamin H)

    Biotin is necessary for the metabolism of fatty acids, amino acids and glucose. It also plays an important role in skin, hair and nail health. Biotin can be found in eggs, nuts, seeds, legumes and whole grains.

    Vitamin B9 (folic acid)

    Folic acid is essential for DNA synthesis and red blood cell formation. It is especially important for pregnant women to reduce the risk of birth defects. Folic acid is found in green leafy vegetables, legumes, nuts and fortified grain products.

    Vitamin B12

    Vitamin B12 is important for red blood cell formation, nervous system function and DNA synthesis. It is found almost exclusively in animal foods such as meat, fish, eggs and dairy products, which is why vegetarians and vegans should resort to fortified foods or dietary supplements.

    Vitamin C (ascorbic acid)

    Vitamin C is a powerful antioxidant that supports the immune system and contributes to collagen formation. It is also involved in iron absorption. Vitamin C is found in fruits and vegetables such as citrus fruits, berries, kiwis, peppers and broccoli.