There are two different categories of vitamins - those which are water-soluble and those which are fat-soluble. Water-soluble vitamins are not stored by the body and need to be consumed on a daily basis. The amounts needed vary for everyone based on body size and during times of growth. The water-soluble vitamins are:

• Vitamin C: found in citrus fruits, strawberries, peppers, broccoli, cantaloupe, and tomatoes, along with many other fruits and vegetables
• Thiamin: a B vitamin that is found in sunflower seeds, pork, and fortified breads, pasta, and cereals
• Riboflavin: found in dairy products, bread, pasta, and cereals
• Niacin: found in chicken, pork, salmon, breads, pasta, and cereals
• Vitamin B6: found in bananas, chicken, and cereals
• Vitamin B12: found in animal foods and fortified plant foods
• Folate: found in spinach, dried beans and peas, orange juice and fortified breads, cereals, rice, and pasta.

Fat-soluble vitamins travel with fat, thus some fat is required in your eating plan to get the fat-soluble vitamins. Fat-soluble vitamins are also stored in fatty tissue in the body, so they don't need to be consumed on a daily basis and can be toxic if consumed in excess. The fat-soluble vitamins are:

• Vitamin A: found in dairy products, margarine and butter, carrots, cantaloupe, sweet potatoes, and fortified cereals
• Vitamin D: found in tuna, salmon, milk, butter and margarine, and sunlight
• Vitamin E: found in nuts, peanut butter, sunflower seeds, and fortified cereals
• Vitamin K: found in dark green vegetables like broccoli, asparagus, Brussels sprouts and cabbage.

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