Vitamins are one of the most essential micro-nutrients. They are also highly rated in nutrition-supplement world. These are the 13 groups which play crucial role in your body functions. Since you want those functions to be smooth steady, you need your vitamins.
WHAT ARE THE VITAMINS ?
Vitamins are micro-nutrients, which are required in small amounts. These are present in minute amounts in natural foodstuffs. These do no directly perform the functions in our body but provide a support base to their execution.
For instance, these engage in metabolic processes that allow us to obtain energy from carbohydrates, protein, and fat. This is despite the fact that they do not provide energy. Rather, it is the carbohydrates, fats, and proteins (the macro-nutrients) that provide us with energy. Thus, it can be said that they work in assistance to macros yet cannot be sidelined.
Varied vitamins have different effects on how our bodies work. There are a total of 13 vitamins, with eight of them belonging to the B-group.
WHAT ARE THE TWO TYPES OF VITAMINS?
Body metabolises vitamins in different manner. Thus, there are two categories. These are dissolved either in fat or water.
– FAT SOLUBLE
Theses vitamins are absorbed into the fat, thus, are called Fat Soluble. Secondly, these can be stored by the body. Also, they build up in the liver and fatty tissues. These are best consumed with fatty foods because of their dissolving nature. This group includes vitamin A, vitamin D, vitamin E and vitamin K.
– WATER SOLUBLE
Water soluble vitamins are carried by water, therefore, known as Water Soluble. Unlike the fat ones, these cannot stored by the body. Body removes any excess amounts from the system through regular waste removal. Because of their absorption nature, these are best eaten or consumed with water or water-rich foods. This group includes vitamin C and all the B-complex vitamins like B1, B2, B3, B5, B6, B7, B9 and B12.
WHAT ARE THE FUNCTIONS PERFORMED BY VITAMINS?
Here is a comprehensive list of the role played by every vitamin group in our body –
| VITAMIN GROUP | FUNCTION PERFORMED – DEFICIENCY MAY LEAD TO? |
|---|---|
| VITAMIN A | Essential for eye health. Thus, deficiency may cause night blindness and keratomalacia. |
| VITAMIN B1 | Essential for producing various enzymes. This leads to break down blood sugar. |
| VITAMIN B2 | Important for the growth of body cells. It also helps metabolize food. Lack may display symptoms like inflammation of the lips and fissures in the mouth. |
| VITAMIN B3 | Works for the cells to grow and work correctly.Low levels result in a health issues like diarrhea, skin changes, and intestinal upset. |
| VITAMIN B5 | Necessary for producing energy and hormones. Deficiency Symptoms include paresthesia, or “pins and needles.” |
| VITAMIN B6 | Vital for the formation of red blood cells. Thus, low levels may lead to anemia and periphera neuropathy. |
| VITAMIN B7 | Enables the body to metabolize proteins, fats, and carbohydrates. Moreover, it also contributes to keratin, a structural protein in the skin, hair, and nails. |
| VITAMIN B9 | Essential for making DNA and RNA. |
| VITAMIN B12 | Important for a healthy nervous system. Therefore, low levels may lead to neurological problems and some types of anemia. |
| VITAMIN C | Contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels & supports the immune system. Since it is so crucial, the low levels may result in bleeding gums, a loss of teeth, and poor tissue growth and wound healing. |
| VITAMIN D | Necessary for the healthy mineralization of bone. Thus, deficiency may cause bone diseases like rickets and osteomalacia. |
| VITAMIN E | Its antioxidant activity helps prevent oxidative stress. Thus, its low level increase the risk of widespread inflammation and various diseases. |
| VITAMIN K | Necessary for blood clotting. Therefore, low levels may cause bleeding diathesis. |
HOW CAN YOU CONSUME VITAMINS ?
- Plant food sources : Vegetarians and vegans can easily opt for fruits and vegetables in diet to fulfill vitamin needs. For instance, vegetables oils, leafy green vegetables, whole grains, nuts, whole grains, broccoli, avocados, mushrooms, soymilk, watermelon, and cereals. (Specifically for Vitamin C – Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts)
- Animal food sources : If you are a non-vegetarian, animal sources are a good option of vitamin intake for you. For example, meat, poultry, fish,beef, liver, eggs, shrimp etc.
- Supplements i.e., Multivitamins : Sometimes a busy schedule does not allow you to consume a balanced diet. Moreover, even after taking a balanced diet, you may feel tired and exhausted. Therefore, you may need supplements to fulfill the need. Multivitamins are supplements that contain many different vitamins and minerals, sometimes alongside other ingredients.
