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What are vitamins?
Vitamins are organic compounds that humans need in small amounts every day. Most vitamins must be obtained from food because the body does not produce them or produces very little of them. Too little vitamin intake can increase the risk of developing certain health problems. Every body has different vitamin needs. For example, humans must get vitamin C from food, while dogs can make all the vitamin C they need. Dietary vitamin D is not sufficient. The human body synthesizes the vitamin under the influence of sunlight and this is the best source of vitamin D. Different vitamins play different roles in the body. Humans need varying amounts of each vitamin to stay healthy.The importance of vitamins
Vitamins are organic substances that are found in small amounts in natural foods. Too little of any particular vitamin can increase the risk of certain health problems. A vitamin is an organic compound, which means it contains carbon. It is also an essential nutrient that the body may need to obtain from food.Fat-soluble and water-soluble vitamins:
Vitamins are soluble in either fat or water. We describe both types below:Fat soluble vitamins
Vitamins A, D, E and K are fat soluble. The body stores fat-soluble vitamins in adipose tissue and the liver, and reserves of these vitamins can remain in the body for days and sometimes months.Water soluble vitamins
Water-soluble vitamins do not remain in the body for long and cannot be stored. They leave the body through urine. For this reason, people need a more regular supply of water-soluble vitamins compared to fat-soluble vitamins. Vitamin C and all B vitamins are water soluble.Essential vitamins
Here are the most important information about vitamins:
Vitamin A
Chemical names: retinol, retinal, and the "four carotenoids," including beta-carotene. Vitamin A is fat soluble. Very important for eye health. Vitamin A deficiency can cause dry eye. Good sources of Vitamin A: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, squash, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk.
Vitamin B1 (thiamine)
It is soluble in water. Very important in the production of various enzymes that help break down blood sugar. One of the common early symptoms of thiamine deficiency is loss of appetite or anorexia. Good sources of Vitamin B1: These include yeast, pork, grains, sunflower seeds, brown rice, whole grain rye, asparagus, cabbage, cauliflower, potatoes, oranges, liver and eggs.Vitamin B2 (riboflavin)
It is soluble in water. Necessary for the growth and development of body cells and helps to metabolize food. Symptoms of vitamin B2 deficiency include inflammation of the lips and cracks in the mouth. Good sources of Vitamin B2: These are asparagus, bananas, persimmons, cottage cheese, milk, yogurt, meat, eggs, fish and green beans.Vitamin B3 (niacin)
Vitamin B3 or niacin is a vitamin that the body uses to convert food into energy and store it. It also supports nerve function and promotes skin, tissue and digestive health. Good sources of Vitamin B3: Niacin is found in milk, eggs, canned tuna, lean meats, fish, peanuts, legumes and poultry.Vitamin B5 (pantothenic acid)
Vitamin B5 is water soluble. It is essential for energy and hormone production. When this vitamin is lacking, the main symptoms are paresthesia or tingling. Good sources of vitamin B5: These include meat, whole grains, broccoli, avocados, and yogurt.Vitamin B6
Vitamin B6 is a vitamin that is needed for more than 100 different reactions in the body. It is essential for proper brain function, neurotransmitter production, and helps regulate mood. The vitamin may protect against colorectal cancer, memory loss and premenstrual syndrome (PMS). Good sources of Vitamin B6: Good sources of this vitamin include beef liver, lean meats, legumes, fish, leafy greens, starchy vegetables such as potatoes, and fruits (except citrus fruits).Vitamin B7 (Biotin)
This vitamin is water soluble. Its main function is to allow the body to metabolize proteins, fats and carbohydrates. Vitamin B7 also contributes to keratin, a structural protein in the skin, hair and nails. Deficiency of this vitamin can cause dermatitis or intestinal inflammation. Good Sources Sources of Vitamin B7: These include egg yolk, liver, broccoli, spinach and cheese.Vitamin B9 (folic acid)
Vitamin B12
Vitamin B12 or cobalamin is a vitamin that helps break down food for energy. The body uses it to make red blood cells and DNA. It's also needed for proper neurological function and to make a compound your body needs to make genetic material, proteins, hormones, and fats. Good sources of Vitamin B12: Vitamin B12 is found in shellfish, liver, fish, meat, dairy products and eggs.Vitamin C
Vitamin C (also called ascorbic acid) is a vitamin that your body needs to maintain healthy bones, skin, and muscles. Vitamin C is also known to be important for the immune system. Good sources of Vitamin C: Good food sources of vitamin C include lemons, strawberries, orange juice, kiwis, bell peppers, broccoli, and other types of fruits and vegetables.Vitamin D
Vitamin D is a fat-soluble vitamin that the body needs to regulate cell growth, fight inflammation, and boost immune function, which can help your body fight infection. Vitamin D works with calcium to maintain strong, healthy bones and help prevent osteoporosis. Good sources of Vitamin D: Good sources of vitamin D are fatty fish such as salmon, mackerel and tuna. Smaller amounts are found in egg yolks.Vitamin E
Vitamin E is an antioxidant vitamin that protects cells from free radicals. Free radicals can damage cells and tissues. Good sources of Vitamin E: Good sources of vitamin E include wheat germ oil, sunflower seeds, almonds, hazelnuts and peanuts.Vitamin K
Vitamin K is a nutrient essential for maintaining healthy bones. It serves as a coenzyme, or essential helper, in the production of proteins that aid in both blood clotting and bone metabolism. Good sources of Vitamin K: Vitamin K is abundant in leafy greens, turnip greens, spinach and kale. It is also found in broccoli.