Vitamin C, known as ascorbic acid, is a vital nutrient for health. It plays an…
The Health Benefits of Vitamins
Like carbohydrates, proteins, and fats, Vitamins do not provide you with energy. Instead, it helps your body to grow and develop. You become active and functional as the consequence of consuming vitamins.
There are as many as thirteen essential vitamins to grow your body, boost your immunity power, heal wounds, boost your eyesight, strengthen your bones, improve your bone density, and help you obtain energy from food. You must intake an adequate amount of vitamin to keep your body active and functional. Else, you might feel week and lethargic. Without adequate vitamin intake, you might get many serious complications. As your immunity power lowers down, your body becomes easily vulnerable to any infection and disease.
Types of Vitamins
Vitamins are classified into two distinct groups:
- a) Fat-soluble
As the name suggests, fat-soluble vitamins are dissolved in fat or oil. Vitamins A, D, E and K are fat-soluble vitamins. These can be stored for six months in the various fat stores of our bodies.
- b) Water-soluble
Like fat-soluble vitamins, water-soluble vitamins dissolve in water. Vitamin C and vitamin B complex are water-soluble vitamins. Water-soluble vitamins circulate in your body through your blood. Vitamin B-12, riboflavin, B-6, niacin, thiamine, pantothenic acid, biotin and folic acid undergo this category.
Basic Roles of Vitamins
Each of the 13 vitamins has some important roles to play in your body. Each of them executes a specific function in our body. All 13 vitamins are highly essential to our body to facilitate us optimal health functionality.
Given below are the roles on our bodies:
- Vitamin A keeps your eyesight healthy. It improves immune function, teeth, and bones.
- Vitamin C boosts the absorption of the mineral iron. It is highly essential for the biosynthesis of collagen and L-carnitine. It offers immune protection and boosts healthy tissue development.
- Vitamin D is highly essential for strong bones and skulls.
- Vitamin E is good for saving us from the attacks of the diseases like cardiac arrests, end-organ failure, and chest pain and leg pain caused by blocked arteries and high blood pressure.
- Vitamin K helps in blood clotting and prevents excessive bleeding.
Sources of vitamins
Milk, butter, chicken, kidney, liver, liver pate, fish oils, mackerel, trout, herring, cheese, and eggs are the sources of vitamin A.
Asparagus, breakfast cereals, spinach, broccoli, yeast extract, dried apricots, Plamil products, margarine, soya powder and milk, soya mince or chunks, dates and figs, bananas, potatoes, milk, eggs, cheese, yoghurt, wheat germ, nuts and pulses, fish, brown rice, and wholegrain cereals are the sources of vitamin B complex.
Fatty fish such as mackerel, tuna, and salmon, cheese, Egg yolks, Beef liver, some dairy products, orange juice, soy milk, and cereals contain vitamin D.
Broccoli, Spinach, Brussels sprouts, cabbage, cauliflower, Green and red peppers, turnip greens, and other leafy greens, tomatoes, sweet and white potatoes, and winter squash are the sources of vitamin C.
Vegetable oils (extracted from wheat germ, sunflower, corn, safflower and soybean oils), Nuts, Seeds, and Green leafy vegetables are the sources of Vitamin E.
Green leafy vegetables like spinach, turnip greens, kale, collards, Swiss chard, parsley, romaine, mustard greens, green leaf lettuce, and Vegetables like broccoli, fish, meat, eggs, liver, cauliflower, Brussels sprouts, and cabbages are enriched with Vitamin K.