Guide To Vitamin With Definition, Types, Purpose, And Examples.
We all must have heard that vitamins consist of some essential nutrients which are used for our proper health growth.
What are Vitamins?
Vitamins are the nutrients your body needs to function properly and vitamins are also important to boost your body immunity and make your body capable of fighting against diseases. These are the group of substances that are needed for normal cell function, growth, and development.
Your body cannot produce vitamins itself!!!
If you are like most people, you’ve probably heard at least one of these sayings: ‘Don’t forget to take your vitamins!’ or ‘Eat your veggies — they are packed with vitamins!’ or maybe ‘Need more energy? Take your vitamins!’ But what exactly are vitamins?
Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through the food you eat or in some cases supplements. There are 13 essential vitamins required for the body to work properly. Before we go deep into the details of 13 vitamins and their sources. The most important thing about vitamins is that these vitamins are grouped into 2 categories.
- Fat-soluble vitamins – These vitamins are absorbed in the body’s fatty tissues. The four fat-soluble vitamins are vitamins A, D, E and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
- Water-soluble vitamins – These are 9 water-soluble vitamins. The body must use water-soluble vitamins right away. Any leftover water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
Now, let’s start with the 13 essential vitamins for bodily function.
Vitamin A: Vitamin A found in food sources which are high in cholesterol and saturated fat such as cheese, milk, and cream, also the food rich in beta-carotene will generate vitamin A in your body. Beta-carotene is the natural antioxidant that is used by the body, so instead of consuming fatty foods like cheese, cream etc for vitamin A, we can always switch towards a more healthier choice for consuming vitamin A like foods consisting vitamin A.
Which is healthy in nature and are tasty as well. Foods containing vitamin A are cantaloupe, pink grapefruit, broccoli, spinach, sweet potato, carrot, mango.
Always remember that the stronger the color of a vegetable or fruit is, it means a higher concentration of beta-carotene is present in it.
Vitamin K: Vitamin K is used for blood clotting when injured. It helps in prevention of calcification from occurring in the arteries and soft tissues.
Foods that contain vitamin K are cauliflower, broccoli, Brussel sprouts, spinach, cabbage, kale and other dark leafy greens.
Vitamin D: It is important for the formation of strong bones as it helps in absorption of calcium. The most important and the largest sources of vitamin D is SUN. It is always good to spend few minutes in the sun to take care of vitamin D need in our body.
Foods that contain vitamin D source are Fish, like Tuna, mackerel, and salmon. Soya milk, orange juice, cereals, cheese, egg yolks.
Vitamin C: Vitamin C is an antioxidant helps to repair and regenerate collagen. It is important for youthful skin. To get the best vitamin C always try to consume fruits like orange as it contains fiber which is essential for the skin. And avoid using juices to buy directly from the market as those juices are pasteurized and contain sugar in it, which will destroy your skin beauty.
Foods that contain Vitamin C source are Broccoli, citrus fruits tomatoes, cabbage, Brussel sprouts, papaya, strawberries, leafy green veggies.
Vitamin E: Vitamin E is required for a strong immune system of the body, it is also among the antioxidants. Since it helps to improve the immune system of the body you will notice the strength of your body’s immune system gradually improving.
Foods that contain Vitamin E are almonds, sunflower seeds, olives, asparagus etc.
Folate: It helps to produce and maintain new cells. Folate is used to make red blood cells and helps to prevent anemia.
Foods that contain folate are sea vegetables, asparagus, mustard greens, parsley, cantaloupes, spinach, tomatoes, broccoli.
B6, Niacin, Riboflavin, Pantothenic acid and thiamin: All the B vitamins provide energy and help in maintaining brain functionality.
Foods that contain B vitamins are Banana, yeast, mushrooms, peas, broccoli, yogurt, squash, sweet potatoes, nuts, and yam etc.
B12: B12 helps in strong hair growth, nails and skin, it maintains the healthy digestive system, deficiency of B12 can lead to fatigue, vision problems and sourness of mouth.
Food containing B12 are Probiotic and Enzymes salad, nutritional yeast, sea vegetables, blue-green algae.
So, now as we have seen that vegetables are the best source of essentials vitamins in our body.
The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes, lentils and whole grains.
Also, dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough vitamins.