Vitamins are essential nutrients that you have to take to ensure your body works effectively, for instance, in repairing and growing tissues as well as the immune system. Crucial for energy metabolism and growth and synthesizing cells, these organic compounds are crucial. Below are the major types of vitamins, their classifications, and how they fuel your body.
What Are Vitamins?
Vitamins are essential substances needed by the human body in limited quantities to perform its activities efficiently. While other classes of nutrients, such as carbohydrates, fats, and proteins, provide energy for the body, vitamins do not. They do not directly provide energy but are used for energy metabolism, immune response, tissue healing, support growth, and reproduction.
Since the human body does not synthesize most vitamins, they should be taken through diet or supplements like multivitamin supplements, Vitamin B12 capsules, and Vitamin C tablets.
Various Types of Vitamins
Vitamins and their types can be classified into two main categories:
- Fat-Soluble Vitamins: These vitamins are fat soluble and are stored in the body’s fat tissues and the liver, thus accumulating in the body for future use.
- Water-Soluble Vitamins: These vitamins are not stored in the body but loosely held in a water solution, they are used in metabolism, excess are removed through urine and are replaced daily through food or supplements.
Fat-Soluble Vitamins and their Roles
Below are the fat-soluble types of vitamins and their functions that you should know:
Vitamin A
Functions: Vitamin A has been credited with supporting vision, skin health, and the immune system.
Sources: Carrots, sweet potatoes, spinach, and products from dairy.
Vitamin D
Functions: It is crucial in the absorption of minerals (calcium and phosphorus), promotes bone and teeth health and supports the immune system.
Sources: Sources of Vitamin D include fatty fish, egg yolks, fortified milk, and supplements with Vitamin D3.
Vitamin E
Functions: It neutralises harmful free radicals, especially in cells of the body.
Sources: Nuts and seeds and vegetable oil.
Vitamin K
Functions: It is required for normal blood coagulation and bone metabolism.
Sources: Spinach, kale, sprouts, and fruits like avocado.
Water-Soluble Vitamins and Their Functions
Out of all types of vitamins, there are some that are soluble in water. Let’s take a look at the various types of vitamins under the water-soluble category and how they help.
Vitamin C
Functions: Helps strengthen the immune system, improve the health of skin and capillaries, and accelerate the healing of wounds.
Sources: Oranges, lemons, mandarins, berries, avocados, bell peppers, and green beans.
B-Complex Vitamins
The B-Complex vitamins are a group of nutrients that are essential and support energy production, brain function and overall well being. Let us take a look at the members of B-Complex Vitamins:
B1 (Thiamine):
Functions: Converts food into energy.
Sources: Whole grains, nuts, and pork.
B2 (Riboflavin):
Functions: Aids in the production of energy and formation of the red blood cells.
Sources: Milk, eggs, and leafy greens.
B3 (Niacin):
Functions: Enhances the metabolic process and also has useful effects on the skin.
Sources: Poultry, fish, and peanuts.
B5 (Pantothenic Acid):
Functions: It helps synthesise energy and hormones.
Sources: Sources of lean meats, avocados, and whole grains.
B6 (Pyridoxine):
Functions: Aids in the functioning of the human brain and the production of red blood cells.
Sources: Fish, bananas, and potatoes.
B7 (Biotin):
Functions: Improves the overall well-being of hair, skin, and nails.
Sources: These include; eggs, seeds, and sweet potatoes.
B9 (Folate):
Functions: It is used in cell growth and during pregnancy for the development of fetus.
Sources: Beans, leafy vegetables, and fortified cereals.
B12 (Cobalamin):
Functions: Essential to the proper working of nerves and the synthesis of red blood cells.
Sources: Fish, meats, dairy products, and vitamin B12 supplements.
The Need for Vitamins in the Human Body
Vitamins are organic compounds that are present in small amounts, but the impact they create on our overall well-being is significant. Vitamins are essential for:
- Boosting Immunity:
Functional foods, especially Vitamin C and D, help strengthen immunity against bacteria and any other diseases. - Energy Production:
It is a well-known fact that vitamin B is important since it helps in the process of increasing metabolism, where food is being changed into energy. - Bone, Skin, and Eye Health:
Vitamin A functions in the maintenance of healthy tissues and vision; vitamin D functions in improving immune response, supporting bone health and the maintenance of healthy tissues; vitamin E functions in the maintenance of healthy tissues. - Preventing Chronic Diseases:
Taking Tablets for vitamin C, for example, has a protective role in oxidative stress and anti-inflammatory properties.
Can One Meet Their Daily Vitamin Requirements Without Taking Supplements?
A particular vitamin and their types can be obtained through the foods one eats and by following a well-proportioned diet. However, many times, restrictive diets, health conditions, or even pregnancy limit the ability to get the nutrients that are required for these daily requirements. Such a situation, therefore requires one to take essential vitamins such as Vitamin B12 and Vitamin C tablets.
Conclusion
People often refer to vitamins as the bricks that are needed to construct a healthy body. These different types of vitamins help improve the immune system and promote skin, bone, and eye health. By combining edible products containing different vitamins into your diet or even using vitamins and mineral supplements in case of necessity, you can always keep fit and work effectively.
To get those much-needed balanced levels of all types of vitamins in your body, make them an essence of your life and enjoy the benefits of a new healthy life.
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