What are vitamins and how do they work?
Vitamins are organic compounds that people need in small quantities. Most vitamins should come from food because the body does not produce them or produces too little.
Each organism has different vitamin requirements. For example, humans need to get vitamin C from their diet - dogs can produce all the vitamin C they need.
In humans, there is not enough vitamin D in the diet. The human body synthesizes vitamins when exposed to sunlight, which is an excellent source of vitamin D.
Different vitamins play different roles in the body, and each person needs different amounts of vitamins to stay healthy.
This article explains what vitamins are, what they do, and which foods are good sources. Follow the links in blue below for more information about each vitamin.
What are vitamins?
Vitamins are organic substances present in minute amounts in natural foods. Having too little of any particular vitamin increases the risk of developing some health problems.
A vitamin is an organic compound that contains carbon. It is an essential nutrient that needs to be obtained from the body.
There are currently 13 approved vitamins.
Below, learn about each of the currently vitamins:recognized
Vitamin A.
Chemical names: "four carotenoids" including retinol, retina and beta carotene.
It is fat soluble.
Function: It is essential for eye health.
Disadvantage: It causes night blindness and keratomalacia, which causes the clear front layer of the eye to become dry and cloudy.
Good sources: liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, lettuce, pumpkin, collard greens, some cheeses, eggs, apricots, candle melon and milk.
Vitamin B1
Chemical name: Thiamine.
It is water soluble.
Function: It is necessary to produce various enzymes that help to break down blood sugar.
Disadvantage: It can cause beriberi and Wernicke-Corsackoff syndrome.
Good sources: These include yeast, pork, whole grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver and eggs.
Vitamin B2
Chemical name: riboflavin.
It is water soluble.
Function: It is essential for the growth and development of body cells and helps in metabolizing food.
Disadvantages: Symptoms include swelling of the lips and cracking of the mouth.
Good sources: These include asparagus, bananas, persimmons, okra, chard, cheese, milk, yogurt, meat, eggs, fish and green beans.
Vitamin B3
Chemical names: niacin, niacinamide.
It is water soluble.
Function: The body needs niacin for cells to grow and function properly.
Disadvantage: Low doses cause a health problem called pellagra, which causes diarrhea, skin changes and intestinal upset.
Good sources: chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu and legumes.
Vitamin B5
Chemical name: Pantothenic acid.
It is water soluble.
Function: It is essential for the production of energy and hormones.
Disadvantage: Symptoms include paresthesia or "needles and needles".
Good sources: These include meats, whole grains, broccoli, butter and yogurt.
Vitamin B6
Chemical names: pyridoxine, pyridoxamine, pyridoxal.
It is water soluble.
Function: It is essential for the formation of red blood cells.
Disadvantage: Low levels can lead to anemia and peripheral neuropathy.
Good sources: These include chickpeas, beef liver, bananas, squash and nuts.
Vitamin B7
Chemical name: Biotin.
It is water soluble.
Function: It helps the body to metabolize proteins, fats and carbohydrates. It also contributes to the structural protein keratin in the skin, hair and nails.
Disadvantage: Low levels may cause dermatitis or intestinal inflammation.
Good sources: egg yolk, liver, broccoli, lettuce and cheese.
Vitamin B9
Chemical names: folic acid, folinic acid.
It is water soluble.
Functions: It is essential for the production of DNA and RNA.
Disadvantage: During pregnancy, it can affect the nervous system of the fetus. Doctors prescribe folic acid supplements before and after pregnancy.
Good sources: These include leafy vegetables, peas, legumes, liver, some fortified grains and sunflower seeds. Also, many fruits have moderate amounts.
Why is folate, another form of P9, important?
Vitamin B12
Chemical names: cyanocobalamin, hydroxocopolamine, methylcobalamin.
It is water soluble.
Function: It is essential for a healthy nervous system.
Disadvantage: Low levels can lead to neurological problems and some types of anemia.
Good sources: Fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified grains, fortified soy products and fortified yeast are examples.
Doctors may recommend that vegetarians take B12 supplements.
Vitamin C
Chemical name: Ascorbic acid.
It is water soluble.
Function: It contributes to collagen production, wound healing and bone formation. It strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.
Disadvantage: It can cause scurvy, which causes bleeding in the gums, loss of teeth and tissue growth and wound healing.
Good sources: These include fruits and vegetables, but cooking destroys vitamin C.
Vitamin D
Chemical names: ergocalciferol, cholecalciferol.
It is fat soluble.
Function: It is essential for the healthy mineralization of bone.
Disadvantage: It causes rickets and osteomalacia or softening of the bones.
Good sources: Vitamin D is produced in the body by exposure to ultraviolet rays from the sun or other sources. Fatty fish, eggs, beef liver and mushrooms also contain vitamins.
Vitamin E
Chemical names: tocopherol, tocotrienol.
It is fat soluble.
Function: Antioxidant pressure helps prevent oxidative stress, which increases the risk of widespread inflammation and various diseases.
Disadvantage: It is rare, but it can cause hemolytic anemia in newborns. This condition destroys the blood cells.
Good sources: Wheat germ, kiwis, almonds, eggs, nuts, leafy greens and vegetable oils.
Vitamin K.
Chemical names: phylloquinone, menaquinone.
It is fat soluble.
Function: It is essential for blood clotting.
Disadvantage: Low levels of abnormal bleeding may occur, or hemorrhage may occur.
Good sources: These include NATO, leafy greens, pumpkins, figs and parsley.
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