Sources of vitamin a b c d e k
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Sources of Vitamins A, B, C, D, E, and K
Vitamin A Sources
Vitamin A is a crucial micronutrient found in both animal and plant-based foods. Animal products such as liver, fish oils, and dairy are rich in retinyl esters, a form of preformed vitamin A that is highly bioavailable (74%)3 4. Plant-based sources include vegetables and fruits that contain carotenoids, such as beta-carotene, which the body can convert into vitamin A, though with lower bioavailability (15.6%)3 4.
Vitamin B Complex Sources
The B vitamins are a group of water-soluble vitamins that play essential roles in cell metabolism. They are found in a variety of foods:
- Thiamin (B1): Found in whole grains, pork, and legumes, with high bioavailability from animal sources (82%) and slightly lower from plant sources (81%)4.
- Riboflavin (B2): Present in eggs, milk, and green vegetables, with animal sources being more bioavailable (61%) compared to plant sources (65%)4.
- Niacin (B3): Available in meat, fish, and whole grains, with animal sources showing higher bioavailability (67%)4.
- Vitamin B6: Found in poultry, fish, and potatoes, with animal sources being more bioavailable (83%)4.
- Pantothenic Acid (B5): Present in almost all foods, particularly in eggs, liver, and yeast, with high bioavailability from animal sources (80%)4.
- Biotin (B7): Found in egg yolk, liver, and yeast, with high bioavailability from animal sources (89%)4.
- Folate (B9): Available in leafy greens, legumes, and liver, with animal sources being more bioavailable (67%)4.
- Vitamin B12: Almost exclusively found in animal products like meat, dairy, and eggs, with high bioavailability (65%)4.
Vitamin C Sources
Vitamin C, also known as ascorbic acid, is predominantly found in plant-based foods. Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources, with a bioavailability of around 76%4.
Vitamin D Sources
Vitamin D can be synthesized by the skin upon exposure to sunlight, but it is also found in foods. Animal sources such as fatty fish, liver, and egg yolks are rich in vitamin D. The bioavailability of vitamin D from these sources is still under study4.
Vitamin E Sources
Vitamin E is a fat-soluble antioxidant found in various foods. Rich sources include nuts, seeds, and vegetable oils. Animal products like eggs and liver also contain vitamin E, but the bioavailability from these sources requires further research4.
Vitamin K Sources
Vitamin K is essential for blood clotting and bone health. It is found in green leafy vegetables like spinach and kale, which are the primary plant-based sources. Animal sources include liver and fermented foods. The bioavailability of vitamin K from plant sources is relatively low (16.5%)4.
Conclusion
Understanding the sources and bioavailability of vitamins A, B, C, D, E, and K is crucial for optimizing dietary intake. Animal-based foods generally offer higher bioavailability for most vitamins, while plant-based foods are particularly rich in vitamins C and K. This knowledge can guide dietary choices to ensure adequate vitamin intake for maintaining health.
Sources and full results
Most relevant research papers on this topic
Vitamins in Animal and Human Nutrition
Preface Introduction and Historical Considerations Vitamin A Vitamin D Vitamin E Vitamin K Thiamin Riboflavin Niacin Vitamin B6 Pantothenic Acid Biotin Folacin Vitamin B12 Choline Vitamin C Carnitine Vitamin-like Substances Essential Fatty Acids Vitamin Supplementation Appendix Index.
Highly CitedImpact of vitamins A, B, C, D, and E supplementation on improvement and mortality rate in ICU patients with coronavirus-19: a structured summary of a study protocol for a randomized controlled trial
Vitamin A, B, C, D, and E supplementation significantly improves the severity and mortality rate in ICU patients with COVID-19.
RCT
Very Rigorous JournalVitamin A Update: Forms, Sources, Kinetics, Detection, Function, Deficiency, Therapeutic Use and Toxicity
Vitamin A plays a crucial role in multiple physiological functions, and its deficiency and metabolic fate can lead to potential pharmacological administration and toxicity.
Very Rigorous JournalHighly CitedComparative bioavailability of vitamins in human foods sourced from animals and plants.
Vitamins in foods sourced from animals are generally more bioavailable than vitamins in foods sourced from plants.
Literature ReviewVitamins in Animal Nutrition: Comparative Aspects to Human Nutrition
Introduction and Historical Considerations. Vitamin A. Vitamin D. Vitamin E. Vitamin K. Thiamin. Riboflavin. Niacin. Vitamin B6. Pantothenic Acid. Biotin. Folacin. Vitamin B12. Choline. Vitamin C. Vitamin-Like Substances. Essential Fatty Acids. Vitamin Supplementation. Bibliography. Appendix. Index.
Highly CitedFoods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients?
Many Americans do not achieve recommended micronutrient intake levels without enrichment, fortification, and supplementation.
Very Rigorous JournalHighly CitedNutritional Biochemistry of the Vitamins
1. The vitamins 2. Vitamin A: Retinol and Beta-Carotene 3. Vitamin D 4. Vitamin E: Tocopherols and Tocotrienols 5. Vitamin K 6. Vitamin B1: Thiamin 7. Vitamin B2: Riboflavin 8. Niacin 9. Vitamin B6 10. Folic Acid and other Pterins and Vitamin B12 11. Biotin (Vitamin H) 12. Pantothenic Acid 13. Ascorbic Acid (Vitamin C) 14. Compounds of doubtful vitamin status: Taurine, Carnitine, Choline and Inositol.
Highly CitedVitamins in plants: occurrence, biosynthesis and antioxidant function.
Plant-derived vitamins play essential roles in metabolism and have strong antioxidant potential, with B vitamins potentially playing important antioxidant roles.
Highly CitedHandbook of Vitamins
Vitamin A: Nutritional Aspects of Retinoids and Carotenoids, A.C. Ross and E.H. Harrison Vitamin D, A.W. Norman and H.L. Henry Vitamin K, J.W. Suttie Vitamin E, M.G. Traber Bioorganic Mechanisms Important to Coenzyme Functions, D.B. McCormick Niacin, J.B. Kirkland Riboflavin (Vitamin B2), R.S. Rivlin Thiamine, C.J. Bates Pantothenic Acid, R.B. Rucker and K. Bauerly Vitamin B6, S. Dakshinamurti and K. Dakshinamurti Biotin, D.M. Mock Folic Acid, L.B. Bailey Vitamin B12, R. Green and J.W. Miller Choline, T.A. Garrow Ascorbic Acid, C.S. Johnston, F.M. Steinberg, and R.B. Rucker Vitamin-Dependent Modifications of Chromatin: Epigenetic Events and Genomic Stability, J.B. Kirkland, J. Zempleni, L.K. Buckles, and J.K. Christman Accelerator Mass Spectrometry in the Study of Vitamins and Mineral Metabolism in Humans, F. Fonseca de Moura, B.J. Burri, and A.J. Clifford Dietary Reference Intakes for Vitamins, S.P. Murphy and S.I. Barr Index
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