Vitamins are essential organic compounds of which can’t be synthesized by the body. So, they are acquired through the meals and diets that a person intakes. Vitamins are required for performing normal physiological functions of the body. Vitamins are slowly synthesized by our bodies. It also helps for various metabolic processes in our body, thus they are taken in small amounts.
Vitamins are categorized into two main types:
- Fat-soluble vitamins
- Water-soluble vitamins
Fat-soluble vitamins mainly consist of vitamins A, D, E, and K. Water-soluble vitamins are of two types vitamins B and C.
The fat-soluble vitamins are stored in the fatty tissues of the body and can be stored in the body for a longer period of time. The water-soluble vitamins, on the other hand, cannot be stored for a longer period of time and are excreted in the urine by the excretory system.
Let’s look into different types of vitamins
Vitamin A
Vitamin A is the carotenoids that can be converted into retinol known as provitamin A. The vitamin A is essential for better eyesight and to improve the immune system. It also helps us to maintain different vital organs. The healthy growth of muscle tissues and healthy reproductive system are maintained by vitamin A. It also supports healthy skin.
The Natural sources of Vitamin A are eggs, green leafy vegetables, cabbages, carrot, etc.
Vitamin B
Vitamin B is a diverse form of vitamin and further divided into B1, B2, B3, B5, B6, B7, B9, and B12. The important function of Vitamin B is to maintain nerve functioning and producing RBC cells. It is also essential for synthesizing fats and carbohydrates into energy.
Vitamin B12 also known as cobalamin plays an important role in the human body
Natural sources of Vitamin B: brown rice, barley, millet, sunflower seeds, almonds, broccoli, spinach, kai lan, citrus fruits, avocados, bananas
Vitamin B12 other functions are to produce DNA elements, produce RBC cells, regenerate bone marrow and maintenance of the gastrointestinal and respiratory tracts. Vitamin B12 deficiency causes pernicious anemia, neurological problems, and sprue. The deficiency can be overcome through various B12 supplements.
What are the best B12 sources for you?
If you facing the deficiency of vitamin B12 then you can try the vitamin supplement that is recommended is by experts. The only few best B12 supplement contains members of the B-Complex group and plays a unique role in the body. The supplement also helps in preventing cell damage caused by homocysteine.
The natural rich sources of Vitamin B12 are Fortified cereal, Sardines, beef, tuna, egg, salmon, milk and dairy products etc.
Vitamin C – Glowing skin
Vitamin c is an antioxidant that produces an inhibiting effect on the aging process. The healing process of injuries is also carried out by vitamin c by producing collagen which leads to a better immune system. It is also responsible for the formation of iron which helps to deliver oxygen to various parts of the body. The deficiency of vitamin c causes joint pain, hair loss, dry eyes, delay in healing wounds, etc.
The natural sources of Vitamin C are guava, oranges, kiwi, tomatoes, etc.
Vitamin D – Strong Bone
Vitamin D is an essential vitamin in the body that can be obtained through the sunlight. Vitamin D also helps in the growth of bone tissues by absorbing the calcium from different places. The deficiency of vitamin D causes retarded growth, soft teeth, and deformed bones in the children while osteomalacia softened bones and tooth decay in adults. The rich source of vitamin D is Sunlight.
Natural sources of Vitamin D are fish, dairy products like yogurt, cheese and milk and fish oils.
Vitamin E – Strong muscles
Vitamin E is an antioxidant and helps the body to produce better defense against diseases.
The rich sources of Vitamin E are wheat, margarine, nuts, oils, corn, green leafy vegetables, almonds, etc. Hemp seed oil, Almond Oil, Grape seed oil, Rice Bran Oil are also good source of vitamin E
The deficiency of vitamin E could lead to neuropathy and breakdown of the red blood cells in the body and is only noticed in malnourished human beings.
Vitamin K – No more bleeding
Vitamin K helps in the coagulation of blood. The rich sources of vitamin k are green leafy vegetables like cabbages, spinach, broccoli, etc. The deficiency of Vitamin K causes serious internal bleeding and internal clot formation.
Natural sources of Vitamin K are Mustard Greens, Spinach, Broccoli, green Beans, Kiwi, Soybean Oil, Avocado, Green Peas
Conclusion
Vitamins play a vital role in the body. The most significant function of a vitamin is to provide metabolism and immunity to the living organisms. Thus one should take a proper vitamin diet and supplements on a regular basis to overcome the deficiency of vitamins in the body.