There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

Choline

Not a true vitamin—essential nutrient
Water soluble

Best plant food sources

Vegetables: broccoli (cooked), Brussels Sprouts (cooked)

Nuts/seeds: peanuts

Function in the body

Supports nervous system
Metabolizes and transports fats
Regulates gall bladder
Helps liver eliminate toxins
Building block of the neurotransmitter acetylcholine—essential for the nerve and brain activities that control memory and muscle movement
Increases endurance

Health benefits

Lowers risk of fatty liver disease
Lowers risk of atherosclerosis

Symptoms of deficiency

Can impair fetal development

Groups at risk of being deficient

Vegetarians
Vegans
Pregnant women
Endurance athletes

Excess intake

Can cause vomiting
May increase in sweating and salivation
May result in fishy body odor