What do we really know about vitamins?
Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
Type of vitamns
There are basically two types of vitamins namely:
- Fat-Soluble &
- Fat-soluble: Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed.
- Water-soluble: Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste.
Types of food & vitamin sources
The fat soluble vitamins:
- Vitamin A – comes from orange colored fruits and vegetables; dark leafy greens, like kale
- Vitamin D – can be found in fortified milk and dairy products; cereals; (and of course sunshine!)
- Vitamin E – is found in fortified cereals, leafy green vegetables, seeds, and nuts
- Vitamin K – can be found in dark green leafy vegetables and turnip/beet greens
The water soluble vitamins:
- Vitamin B1 or Thiamin – come from whole grains, enriched grains; liver; nuts, and seeds
- Vitamin B2 or Riboflavin – comes from whole grains, enriched grains, and dairy products
- Vitamin B3 or Niacin – comes from meat, fish, poultry, and whole grains
- Vitamin B5 or Pantothenic Acid – comes from meat, poultry, and whole grains
- Vitamin B6 or Pyridoxine – comes from fortified cereals and soy products
- Vitamin B7 or Biotin – is found in fruits and meats
- Vitamin B9 or Folic Acid (Folate) – comes from leafy vegetables
- Vitamin B12 – comes from fish, poultry, meat, and dairy products
- Vitamin C – comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow and green peppers
Main aims of vitamins
Vitamins are used in many different ways inside your body. While vitamins do not directly serve as a source of energy, they do help the enzymes that generate energy from nutrients such as carbohydrates and fats.
One of vitamin A’s main roles is in the production of retinal. Your body uses retinal in the rods and cones of your eyes to sense light and help prevent night blindness. Vitamin A is also important for your teeth, bones, skin, reproduction, and a healthy immune system.
B Complex Vitamins
The B complex vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and B12. They serve many purposes in your body, including aiding in energy production, making red blood cells, and making new DNA, so cells can multiply. They are also required for
Here vitamin C is very necssary to the body as it comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow and green peppers. Though i have made researches and wanted to know if it’s safe to take vitamin C while on medications, A doctor said it’s not advisable especially when having maleria and typhoid. But always make sure you confirm from your doctor or health practitioner before taking any step.