Vitamins are organic substances that we require in small amounts. Each one plays a specific function in maintaining the functioning of your body. Certain individuals require supplements to boost their intake and this is dependent on their general health and lifestyle.
Each individual has their own vitamin needs. For instance, humans have to acquire Vitamin C through their diets and dogs are able to produce each vitamin C they require.
The majority of vitamins be obtained from food since the body doesn’t make them or produces tiny amounts.
Different vitamins have different functions in the body. each person needs a specific amount of each vitamin in order to remain fit and healthy.
This article will explain the importance of vitamins, what they are, as well as what foods provide good sources. Use the links in blue below to find more information on each vitamin.
How do you define vitamins?
Vitamins are natural substances that can be found in tiny amounts in natural food items. Insufficient amounts of any vitamin can increase the likelihood of developing health problems.
Vitamins are an organic compound, meaning it has carbon. It’s also an essential nutritional element that our bodies require through food.
The current number of vitamins is 13. vitamin types that have been recognized.
Vitamins that are water-soluble and fat-soluble
Vitamins are either soluble or dissolvable in fat or in water. We will discuss both of them below:
Fat-soluble vitamins
Vitamins D, D E, K, and A are all fat-soluble. Your body stores the fat-soluble vitamins within the fatty tissue as well as the liver. Reserves of these vitamins are kept inside the body for weeks and, sometimes, even months.
Dietary fats aid the body to absorb fat-soluble vitamins via the gastrointestinal tract.
Water-soluble vitamins
Vitamins that are water-soluble are not able to remain inside the body long and are not able to be stored. They are released into the body through urine. This is why people require a greater supply of water-soluble vitamins compared to fat-soluble vitamins.
Vitamin C and all B vitamin all B vitamins are liquid in nature.
The Vitamins 13
Below, you will find information about each vitamin currently in use:
Vitamin A
Chemical names: retinol retinal along with “the four carotenoids,” comprising beta carotene.
- The fat is soluble.
- function: It is essential for the health of your eyes.
- Deficiency It can cause night blindness as well as keratomalacia which causes the surface of your eye to become thin and cloudy.
- Good sources: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens eggs, a few cheeses and apricots, as well as cantaloupe melon, and milk.
Vitamin B1
Chemical name chemical name: Thiamine.
- Water-soluble.
- function: It is essential for the production of numerous enzymes that assist in breaking blood sugar.
- Insufficiency in HTML0: It could result in Beriberi as well as Wernicke Korsakoff Syndrome.
- The best sources are: These include yeast pork cereal grains, sunflower seeds whole grain brown rice rye asparagus, kale potatoes, cauliflower liver, oranges, and eggs.
Vitamin B2
Chemical name: the chemical name is riboflavin.
- Water-soluble.
- function: It is essential to the growth and development of cells within the body. It also helps process food into energy.
- Insufficiency symptoms may include lip inflammation and fissures inside the mouth.
- Excellent sources of information: These include asparagus, bananas, persimmons, okra and Cottage cheese, chard milk yogurt, meat, eggs fish, and green beans.
Vitamin B3
Chemical names: niacin, niacinamide.
- Water-soluble.
- Funktion: The body needs niacin for cells to expand and function correctly.
- Insufficiency Insufficient levels can cause a health condition known as pellagra, which can cause diarrhea and skin conditions, and intestinal discomfort.
- Excellent sources of information: Examples include chicken or beef, tuna, salmon eggs, milk tomatoes, leafy vegetables such as carrots, and broccoli as well as seeds and nuts. tofu and lentils.
Vitamin B5
The chemical name is pantothenic acid.
- The substance is water-soluble.
- function: It is necessary to produce hormones and energy.
- Insufficiency The signs include paresthesia as well as “pins and needles.”
- The best sources are: These include meats whole grains, avocados, broccoli, as well as yogurt.
Vitamin B6
Chemical names: pyridoxine, pyridoxamine, pyridoxal.
- The substance is water-soluble.
- Funktion: It is vital in the development of red blood cells.
- Deficiency: Low levels may lead to anemia and peripheral neuropathy.
- Excellent sources these are chickpeas liver of beef, bananas, squash, and nuts.
Vitamin B7
Chemical name biotin.
- The substance is water-soluble.
- Funktion: It enables the body to process proteins as well as fats and carbohydrates. Also, it helps to make Keratin, a structural protein found in hair, skin, and nails.
- Insufficiency Insufficient levels can cause the development of dermatitis as well as inflammation of the digestive tract.
- Excellent sources They include eggs, egg yolks as well as liver, broccoli cheese, spinach, and liver.
Vitamin B9
Chemical designations: folic acid folinic acid.
- Water-soluble.
- Features: It is essential in the production of DNA and RNA.
- deficiency In pregnancy, it can affect the nervous system of the fetus. Doctors suggest the use of folic acid supplements before and throughout the course of pregnancy.
- Excellent sources of information: These include leafy legumes, vegetables, peas, and liver, as well as some grains that are fortified, as well as sunflower seeds. Additionally, many fruits contain moderate amounts of.
Vitamin B12
The chemical name is Cyanocobalamin hydroxocobalamin and methylcobalamin.
- The substance is water-soluble.
- function: It is essential for a well-functioning nervous system.
- Deficiency A low level of HTML0 could result in neurological issues and certain types of anemia.
- Sources of good quality: Examples include fish meat, shellfish, eggs, poultry milk, as well as other dairy products, cereals fortified with calcium as well as products fortified with soy and nutritional yeast that has been fortified.
Doctors may suggest that those who eat vegans should are advised to take B12 supplements.
Vitamin C
Chemical name ascorbic acid.
- The substance is water-soluble.
- Funktion: It contributes to collagen production, wound healing, and bone growth. It also improves blood vessels, helps to strengthen immunity, aids the body to absorb iron, and is an antioxidant.
- Insufficiency The result could be scurvy, which results in bleeding gums, loss of teeth, and slow growth of the tissue and healing of wounds.
- Sources of good quality: These include fruit and vegetables, but cooking degrades vitamin C.
Vitamin D
Chemical Names: Ergocalciferol the cholecalciferol.
- It’s fat-soluble.
- function: It is necessary for proper bone mineralization.
- Deficiency It can cause Rickets and osteomalacia, as well as swelling of bones.
- Excellent sources of information: Exposure to UVB radiation from the sun or from other sources triggers the body to create vitamin D. Fish, eggs livers of beef, eggs, and mushrooms also have the vitamin.
Vitamin E
Chemical Names: tocopherol, Tocotrienol.
- It’s fat-soluble.
- function: Its antioxidant activity assists in preventing oxidative stress, which can lead to an increase in the risk of chronic inflammation and a variety of ailments.
- Deficiency of vitamin E: The condition is not common but can result in hemolytic anemia in infants. The condition damages blood cells.
- Excellent sources of VE:These include wheat germ as well as almonds, kiwis eggs as well as nuts, leafy vegetables as well as vegetable oil.
Vitamin K
Chemical name: phylloquinone menaquinone.
- The fat is soluble.
- function: It is necessary to ensure blood clotting.
- Insufficiency The presence of low levels could create an unusual susceptibility to bleeding or diathesis of bleeding.
- The best sources are: These include natto leaves, leafy greens, pumpkins, and figs, as well as parsley.
Vitamin supplements
A lot of individuals in the United States take multivitamins and other supplements, however, they aren’t always necessary or beneficial, based on studies.
A varied, balanced diet containing lots of vegetables and fruits is the best source of vitamin D. It is recommended that the Department of Health and Human Services offers the most current guidelines that outline the best methods to obtain enough nutrients from food.
Supplements and foods that are enriched can be beneficial in certain circumstances for instance, when pregnant, for those who have restricted diets, or those with particular health concerns.
All people who take supplements should be aware of not exceeding the recommended dosage since studies have shown that excessive consumption of any vitamin may cause health issues.
Certain medications can interfere with vitamins. It is essential to talk with a health doctor before taking any supplements.
Video The ABCs of Vitamins
Takeaway
Vitamins are vital nutrients that are primarily derived from food. Each plays a role within the body, and the absence of various vitamins can cause harm to health in a variety of ways.
Try to get your vitamins from eating a balanced and varied diet that is rich in fruit and veggies. If someone is pregnant or suffers from an illness or restriction on their diet, a physician or nutritionist might suggest supplements.
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