💊 Vitamins A to K: What Each One Does & Where to Find It

Fat-soluble (stored in fat — don't mega-dose): Vitamin A (eyes, skin, immunity — liver, carrots, sweet potato, spinach), D (bones, immunity — sunlight, fatty fish, egg yolks), E (antioxidant — nuts, seeds, oils), K (blood clotting — leafy greens, broccoli, cabbage).

Water-soluble (excreted daily — need regular intake): B1 thiamine (energy — whole grains, pork), B2 riboflavin (skin/eyes — milk, eggs), B3 niacin (energy — meat, peanuts), B6 (nerves — chicken, bananas, potatoes), B9 folate (cell division — leafy greens, beans; crucial in early pregnancy), B12 (nerves + blood — only animal foods, fortified foods; vegans MUST supplement), C (immunity, collagen — citrus, kiwi, peppers, broccoli).

Deficiency signs worth knowing: tiredness + pale skin (iron/B12), bleeding gums + slow healing (C), bone pain + muscle weakness (D), night blindness (A).

The rule: food first, supplements when prescribed. Fat-soluble vitamins (A, D, E, K) can build to toxic levels in high doses — more is not better.

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