Essential Vitamins: A Complete Guide to Good Health

We all know about the importance of nutrients in diet. The proteins to build muscles, carbohydrates, and fatty acids provide energy, and fibers to keep the gut healthy, but we are often unaware of the vitamins their type, and their role in our body

Vitamins are vital elements of diet to maintain a healthy life and properly function our body. Vitamins are the Organic Compounds required to fight against Infection, Tissue Repair, and proper growth and development of the body. Deficiency or excess of Vitamins cause several health problems. Here is the list of all vitamins, that your body needs.

Read about the Essential Minerals which is another vital element of diet needed for our body. Simply click here Essential Minerals

Vitamin A (Retinol): Your Skin and Eyes Best Friend

As the word Retinol suggests it is related to the eyes, the body converts retinol into retinal, which is essential for the retina’s function in the eye. Vitamin A is essential for eyesight, the immune system, and the development of the embryo. Vitamin A is also beneficial for the skin as well by tightening the skin and preventing fine lines and wrinkles on the skin.

Sources:- Foods rich in Vitamin A include Carrots, Papaya, Milk, Eggs, Sweet Potatoes, liver-based Foods, and Green leafy Vegetables.

Vitamin B (B Complex): Essential for Overall Health

Vitamin B1 (Thiamine):

This is important for the proper functioning of Heart and Nervous System. It also plays an important role in the Metabolism of Carbohydrates to produce energy which the body uses.

Sources:- Whole grains, Cereals, Fish, Pork

Vitamin B2 (Riboflavin)

Vitamin B2 helps to release energy from food which is utilized by our body, and promotes good eyesight and skin.

Sources:- Eggs, Green veggies, Legumes, Whole grains, Milk

Vitamin B3 (Nicotinic Acid)

Nicotinamide also Known as Niacinamide, one of the derivatives of Vitamin B3 is widely used in Cosmeceuticals, because it contains several benefits for the skin such as preventing acne by controlling oil production which clogs the pores, reducing Hyperpigmentation and other anti-aging properties. It also helps in Digestion, energy production, and nerve function.

Sources:- Broccoli, Kiwi, Capsicum, Guava, Nuts, Fish, Meat

Vitamin B5 (Pantothenic Acid)

It is important for Protein, fats, and carbohydrate metabolism.

Sources:- Yoghurt, Avocado, Legumes, Cereals, Meat, Egg

Vitamin B6 (Pyridoxine)

Hemoglobin production needs to produce blood. It is also involved in the formation of GABA, the neurotransmitter important to produce a calming effect.

Sources:- Chickpeas, Brown rice, fish, Potatoes, lentils, Nuts and seeds.

Vitamin B7 (Biotin)

It is important for Embryonic development. It aids in the growth of hair and nails.

Sources:- Egg yolks, nuts and seeds, Sweet potato, Bananas, Avocado, Legumes, Whole grains, Fish.

Vitamin B9 (Folic Acid)

It is essential for blood production, DNA synthesis, and cell proliferation. It is also most important during pregnancy to prevent birth defects of the fetus.

Sources:- Citrus Fruit, Legumes, Leafy green vegetables, peanuts, soybeans, lentils are rich Vitamin B12 foods.

Esco Healthcare– Red Blood Cells (RBCs) Production

Vitamin B12 (Cyanocobalamin)

Vitamin B12 plays a key role in the brain and nervous system functioning. It also regulates amino acid and fatty acid metabolism. In cases such as stroke, the body repairs nerves using cyanocobalamin.

Sources:- Animal products such as liver, meat, kidney, fish, eggs, and milk are more likely to provide Vitamin B12.

Health Jade– Risk Factors of Vitamin B12 Deficiency

Vitamin C (Ascorbic Acid) for Skin: A Radiant Complexion

It is important for collagen production for strengthening and support in the body, in tissue damage, and production of various chemicals that carry impulses through neurons. In dermatology, it is used primarily as an antioxidant and functions to prevent photo-aging and tighten the skin.

 Sources:- Citrus food like Oranges, Grapefruits, Lemons, Pineapple, Kiwi, etc. Broccoli, Tomatoes, Papaya, Strawberries, Bell Peppers, Mushrooms.

Vitamin D (Calciferol) Benefits: More Than Just Bone Health

Vitamin D is important for the absorption of calcium, magnesium, and phosphate. Proper functioning of the parathyroid gland. The sun’s rays, rich in Vitamin D, are absorbed into the skin, resulting in melanin production and the prevention of cancer.

Sources:- Sunlight, Fish, Egg yolks, Dairy products, Mushrooms.

Vitamin D is protecting healthy cells by killing Cancer
Vitamin D destroys the cancerous cell

Vitamin E (Tocopherols) and Healthy Heart: A Powerful Combination

Promotes immune function and skin health. It aids in preventing the oxidation of LDL cholesterol, which can reduce the risk of heart disease and also helps to reduce inflammation and oxidative stress in the liver. This can help cure non-alcoholic fatty liver disease.

Sources:- Vegetable oils (Sunflower oil and seed, Almond oil, Olive oil) Peanuts, seeds, Avocado, Mango, Kiwi, Eggs.

Vitamin K (Phylloquinone): Key to Healthy Blood Clotting

Vitamin K is essential factors for blood clotting and controlling the binding of calcium in bones and other tissues.

Sources:- Fermented foods, Dairy products, Eggs, Green peas, Fish, and herbs like parsley and basil.

This is how the Vitamins play a crucial role in numerous body function, including the immune system, energy production, maintenance of healthy bones, skin, hair, and organs. Therefore adapt a balanced diet rich in Vitamins to live a healthy life.

Reference:

https://www.researchgate.net/profile/SidraAslam/publication/343685158_Vitamins_Key_Role_Players_in_Boosting_Up_Immune_Response-A_Mini_Review/links/60cf593e92851ca3acb4586b/Vitamins-Key-Role-Players-in-Boosting-Up-Immune-Response-A-Mini-Review.pdf?uid=d81d98713d

https://www.researchgate.net/profile/FrancoPandolfi/publication/247155010_Role_of_vitamins_D_E_and_C_in_immunity_and_inflammation/links/5ade3ad5458515c60f6169b4/Role-of-vitamins-D-E-and-C-in-immunity-and-inflammation.pdf

https://www.sciencedirect.com/science/article/abs/pii/B9780702040870000590

Written by Rutuja Adake

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