Take your vitamins! It was never a common phrase bellowed in my household when I was a little girl. One main reason was that my parents were not really advocates or opponents of vitamins and minerals; they were just humble and hardworking people trying to ensure that we did not go to bed hungry. As such, our daily cuisine comprises common Jamaican foods such as yams, green bananas, pumpkin, and sweet potato, as well as rice, chicken and its near cousin – chicken back (true Jamaican style), white flour dumplings and other such ‘niceties’.

Now, as an adult, while not neglecting “all foods childhood,” I am of a different mindset. Thus,  I purposefully try to ensure that I eat foods that will provide my body with the necessary vitamins and minerals to remain healthy and strong.

Let’s look at some of the essential vitamins we should intake daily in this complete vitamins overview. What do these vitamins do to our bodies, and how can we ensure that our bodies are replenished daily via this complete overview? Let’s discuss!

What are Vitamins?

Vitamins are chemical compounds or substances in food that our body needs daily to function optimally. Thirteen (13) substances or groups of substances are universally recognized as vitamins. These vitamins are divided into two main categories: water-soluble and fat-soluble.

Nine (9) vitamins comprise the group of water-soluble vitamins, and four (4), the fat-soluble group. The nine (9) water-soluble vitamins are Thiamin (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic acid (vitamin B5), Pyridoxine (vitamin B6), Biotin (vitamin B7), Folate (vitamin B9), Cobalamin (vitamin B12) and Ascorbic Acid (vitamin C). On the other hand, the fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K.

In this article, we will explore the list of vitamins or nutrients in our foods. These vitamins and their benefits will be discussed in detail. The article will also list some of the foods you can find them in, especially in abundance.

You can listen to the podcast episode on vitamins by clicking the link below:

• Podcast: All About Vitamins!

The two (2) groups of Vitamins Are:

• Water-soluble vitamins.
• Fat-soluble vitamins.

Water-soluble Vitamins and their Benefits

Water-soluble vitamins are so named because they are ‘soluble’ in water and travel directly to our bloodstream after absorption. In addition, because water-soluble vitamins are not dependent on us eating ‘fat’ to aid in absorption, about ninety (90%) percent to One Hundred (100%) percent of these vitamins are absorbed during the digestive process. Further, these vitamins are less stable in heat than their fat-soluble counterparts and will lose some or most of their nutrient properties in the cooking process.

When we consume foods that contain these vitamins, our body takes what it needs and the excess is then excreted through our urine. Therefore, we have to ensure that we replenish these vitamins daily so that our bodies can function optimally. Water-soluble vitamins include Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), Cobalamin (B12) and Ascorbic Acid (Vitamin C).

• Thiamin (B1) is essential for converting carbohydrate nutrients into energy so that the body can utilize them.  It is also vital for heart and muscle health, as well as for the proper functioning of the nervous system.
• Riboflavin (B2) is responsible for converting carbohydrates into energy. It is also essential for maintaining healthy skin, hair and the brain.  It is also vital for producing red blood cells.
• Niacin (B3) or nicotinic acid, as it is known in the world of science, works with Thiamin (B1) and Riboflavin (B2) to turn carbohydrate nutrients into energy to provide fuel for the body.  Niacin also helps to maintain healthy skin and brain, and is important for nerve function.
• Pantothenic acid (B5) also helps to convert our food into energy.  It also helps to make neurotransmitters and haemoglobin.
• Pyridoxine (B6): This is critical for the normal functioning of the brain and nerves.
• Biotin (B7): Apart from helping to convert food into energy like Riboflavin (B2) and Thiamin (B3), Biotin is critical for synthesizing glucose and maintaining healthy bones and hair.
• Folate (B9): Helps the body make red blood cells and lowers homocysteine levels like Pyridoxine.  Folate is also critical for women of childbearing age as it helps to combat birth defects, especially when taken in the early stages of pregnancy (Greenberg et al., 2011).
• Cobalamin (B12) is vital for cell maintenance and the making of red blood cells.  Like Folate (B9), Cobalamin (B12) also helps in lowering homocysteine levels. Last, but certainly not least, is the infamous Ascorbic acid or (Vitamin C).
• Vitamin C: Is essential for the growth, repair and development of the body’s tissues.  It is also critical for the formation of collagen, hence its widespread use in many cosmetic products geared at keeping wrinkles at bay. Vitamin C is also considered an antioxidant, which can strengthen the body’s resistance to infections as well as help the body absorb the mineral – Iron.

Fat-soluble Vitamins and their Benefits

On the other hand, fat-soluble vitamins are not soluble in water or our blood and require what are called ‘specific carrier proteins’ to transport them through our bodies. Fat-soluble vitamins are first absorbed into our lymphatic system and then into the blood.

Further, these vitamins require ‘fat’ to aid in the absorption process in the small intestine. Therefore, anything that interrupts fat absorption will directly affect how much of these vitamins our bodies absorb. As a result, about 40% to 92% of fat-soluble vitamins are absorbed under optimal conditions.

A most important point to note is that fat-soluble vitamins can be consumed in large amounts. However, unlike water-soluble vitamins, the excess is not excreted in the urine but is stored in the liver or fatty tissues until our bodies need them. In so doing, large excesses can cause toxicity, especially substances like vitamins A and D, which may lead to health issues.  Fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E and Vitamin K.

• Vitamin A: Performs many crucial functions in the body.  These include maintaining the immune system, eye health, and overall growth and development.
• Vitamin D is responsible for regulating the metabolism of calcium and phosphorus.  It is also essential for bone health. Unlike other nutrients, Vitamin D is formed in the skin upon exposure to sunlight.  As such, some persons more than others may have to get the required intake via supplements due to a lack of sun exposure, whether from medical conditions (bedridden) or those living in subtropical regions (Nair, R. and Maseeh, A. 2012).
• Vitamin E: Helps to maintain healthy red blood cells and cell membranes, as well as helps to prevent the oxidation of Vitamin A and fatty acids.  As such, vitamin E neutralizes free radicals and is considered a potent antioxidant.
• Vitamin K is necessary for the clotting of the blood (coagulation). It is also necessary for bone metabolism and regulating the body’s blood calcium levels.

Illustrative Summary

Here is a summary of the list of VITAMINS, their benefits, food sources, and the recommended daily allowances.

List of Vitamins (Water-Soluble)

List of Vitamins (Fat-Soluble)

NB:

The recommended daily allowances are quoted as “at least” as in some cases, more or less may be required depending on an individual’s health situation. Further, children, especially babies and toddlers, would require far less than the daily allowances outlined. Also, remember that too much vitamin A can cause toxicity in the body. So, consume foods, especially supplements, wisely.

Let’s Sum It Up!

Our foods are packed with nutrients, substances that provide our bodies with many wonderful benefits, including energy production, the building and repairing of tissues, boosting of the immune system, as well as providing the necessary conditions for continuous growth and development. One such type of nutrient is vitamins.

Vitamins are divided into two (2) broad groups – ‘water-soluble’ and ‘fat-soluble.’ Water-soluble vitamins, which comprise all our B-vitamins and vitamin C, are those nutrients that can be dissolved in water and are not generally stored in the body. On the other hand, ‘fat-soluble’ vitamins are those sets of nutrients which are only soluble in fats or lipids (the scientific term) and are usually stored in the body for use when needed.

In addition, water-soluble vitamins, such as Thiamin (B1), Riboflavin (B2) and Folate (B9) can be found in foods such as spinach, broccoli and beets. In contrast, fat-soluble vitamins such as Vitamin A, Vitamin D and Vitamin K are abundant in foods such as sweet potato, salmon and collard greens.

However, how do we ensure that we are getting these nutrients daily? Well, one sure way is to consume a lot of fruits and vegetables at major meal times as well as when snacking. I know, it is easier said than done, right? Good things are often viewed as such. Nonetheless, we can make it a routine, a part of our healthy lifestyle.

We can remove the monotony from the routine by exploring other ways of consuming our vegetables and fruits. Therefore, instead of trying to eat an entire plate of fruits or vegetables, why not turn it into a smoothie, or jazz up that salad with your favourite condiments?

However, be careful not to use condiments that are way too sweet or salty or those with questionable or chemically laden ingredients, as that would simply ruin your hard work and efforts. So, whatever or however you decide to get these nutrients into your diet, do so, and stick with it, and eventually, you will develop a habit of eating healthy, even if your ‘mom’ never bellowed it.

Now that you have a bit more knowledge about vitamins, why not catch up on your knowledge of minerals, how beneficial they are to our health and the foods you can find them in?  You can also get another detailed overview of macronutrients and micronutrients, as well as the breakdown of Macronutrients and the foods you can find them in.

Additionally, with the new rules and controversies surrounding our food, especially those produced through biotechnological means.  I thought it best also to encourage you to read this post on the subject matter, as it is equally important as the nutrients in our food.

Here are the articles:

• Why Minerals?

• Understanding ‘Micro’ and ‘Macro’ Nutrients – Getting to the nut of the matter.

• The FDA New Rule on Bioengineered Foods – What does it mean for Jamaica and the rest of the world?

• Hempseeds – The super-plant-based Protein you’ll need for Fitness and Overall Health!

• Watch your Eyes – What do they See? Here are Five (5) ‘Must-Have’ Nutrients for Impeccable Eye Health!

You can also grab your free Vitamin and Mineral Guide eBooks by clicking the links below.

• EBook: My Little Vitamin Guide.

• EBook – My Little Mineral Guide.

Last Updated by a Research Consultant and Certified Nutrition Coach: January 14, 2026.

This article is dedicated to my mother ‘Louise’ (May 2015). First Published: October 19, 2018. Last updated – January 9, 2026.