Vitamins and their importance in our body:
Vitamins are essential nutrients because they perform hundreds of roles in the body. Â Eating a healthy diet remains the best way to get sufficient amounts of the vitamins we need.
Vitamins cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet in small quantities.
Vitamins are divided into two groups of water-soluble(vitamin B complex & C) and fat-soluble(Vitamin A, D, E & K).
Fat-soluble vitamins:
1.Vitamin A
Role: helps in the formation and maintenance of healthy skin, hair, and mucous membranes; aids in the ability to see in the dim light(night vision), essential for proper bone growth, tooth development, and reproduction.
Source: deep yellow/orange and green vegetables and fruits(carrots, broccoli, spinach, sweet potatoes etc..), milk, cheese
2.Vitamin D
Role: helps in the formation and maintenance of bones and teeth, aids in the absorption and use of calcium and phosphorous
Source: milk, tuna, salmon, cod liver oil, and skin exposed in the morning sunlight
3.Vitamin E
Role: act as an antioxidant and protects essential fatty acids from oxidative damage.
Source: nuts, vegetable oils, cereals, green leafy vegetables
4.Vitamin K
Role: helps in the synthesis of substances needed for clotting of blood, aids normal bone metabolism.
Source: green leafy vegetables, cabbage, cauliflower
Water-soluble vitamins:
5.Vitamin C
Role: is important in forming collagen, a protein that gives structures to bones, cartilage, muscle and vascular tissues, helps bones and teeth, helps in absorption of iron, protects other vitamins from oxidation
Source: citrus fruits, melons, berries, dark green vegetables, tomatoes
B-complex vitamins:
6.Thiamine B1
Role: helps in the release of energy from carbohydrates, promotes normal functioning of the nervous system
Source: whole grain products, dried beans, and peas, nuts, sunflower seeds
7.Riboflavin B2
Role: helps the body to transform carbohydrates, proteins, and fats into energy
Source: nuts, yogurt, milk, whole grain products, cheese poultry, green leafy vegetables
8: Niacin B3
Role: helps the body to transform carbohydrates, proteins, and fats into energy
Source: nuts, dried fruits, poultry, fish, whole grain products, beans
9: Vitamin B6
Role: helps in use of fats and amino acids, aids in the formation of protein
Source: sunflower seed, poultry, beans, bananas, nuts, green leafy vegetables
10: Folic Acid
Role: helps in the formation of hemoglobin in red blood cells, aids in the formation of genetic material
Source: nuts, beans, whole grain products, fruit juices, dark green leafy vegetables
11.Pantothenic Acid
Role: helps in the formation of hormones and certain nerve-regulation substances; helps in the metabolism of carbohydrates, fats, and proteins
Source: nuts, milk, poultry, seeds, dried fruits, green leafy vegetables
12.Biotin
Role: helps in the formation of fatty acids, helps in the release of energy from carbohydrates
Source: eggs, milk, vegetables
13.Vitamin B12
Role: helps in the formation of red blood cells, helps in the functioning of the nervous system
Source: milk, poultry, yogurt, fish, eggs,
