Introduction
Vitamins are organic compounds that are essential for normal growth, metabolism, and health. These compounds are very crucial to the biochemical processes of the body, and their absence may lead to many serious health disorders. There are 13 essential vitamins with distinct functions in regard to health maintenance. They are categorized into two: fat-soluble and water-soluble vitamins.
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the liver and fatty tissue. Since the absorptive process takes place along with dietary fat, fat soluble vitamins are absorbed in the intestines and tend to accumulate in the body; thus, a daily requirement is not necessary, although high doses lead to toxicities.
Vitamin A, or Retinol
Vitamin A is required for vision, immunity, and healthy skin. It exists in two forms: preformed vitamin A, which occurs in animal products like liver and eggs, and provitamin A carotenoids found in plant-based foods like carrots and spinach. It acts as a precursor to the light-sensitive proteins of the retina, thus maintaining normal vision.
How to take: Vitamin A is present in the diet through dairy, liver, and orange-colored vegetables, or in supplement form if the doctor advises to do so.
Vitamin D
known as the “sunshine vitamin,” is important for absorption of calcium, bone health, and immune function. It is produced in the skin upon exposure to sunlight, but it can also be obtained in dietary forms such as fortified milk, fatty fish, and egg yolks.
How to take: Regular sun exposure with dietary sources or supplements provides adequate amounts of vitamin D.
Vitamin E (Tocopherol)
It acts as an antioxidant, which helps keep the cells from oxidative stress. It promotes immune function and skin health. The common source is the oil of nuts, seeds, and vegetable oils.
How to take: Vitamin E is mostly taken in the form of the intake of oils (sunflower, olive), nuts, and seeds.
Vitamin Vitamin K:
Blood coagulation and bone health. It facilitates catalyzing proteins that assist in blood coagulation. There are two forms: K1, which exists in green leafy vegetables, and K2, which can be found in fermented food and animal products.
How to take: Generally, through diet, with leafy greens, cruciferous vegetables, and fermented food like natto.
Water-Soluble Vitamins
Water-soluble vitamins are not stored in the body and therefore need to be replenished on a daily or several-hourly basis. Normally, the excess will be excreted through urine, and cases of poisoning are very rare.
Vitamin C (Ascorbic Acid)
Vitamin C is an antioxidant; it supports the immune system and healthy skin and the absorption of plant-based iron. It also participates in the synthesis of collagen, necessary for healthy tissues. The most important sources of vitamin C are citrus fruits, strawberries, bell peppers, and tomatoes.
How to take: Include fruits and vegetables in your diet, such as oranges, strawberries, and peppers, that will be sufficient to satisfy the vitamin C requirements.
Vitamin B1 (Thiamine)
plays a role in energy metabolism and also in the functioning of the nervous system. The body breaks down carbohydrates into energy due to thiamine. It can be obtained from whole grains, legumes, pork, and other sources.
Dosage: Whole grains, pork, and beans should be included in the diet for thiamine intake.
Vitamin B2 (Riboflavin)
Riboflavin
It is necessary for energy production and the metabolism of fats, drugs, and steroids. It maintains healthy skin, eyes, and nerve functions. Its sources are dairy products, eggs, lean meats, and green vegetables.
How to take: Include dairy, meat, eggs, and leafy vegetables in your diet for riboflavin.
Vitamin B3 (Niacin)
is responsible for DNA repair and energy production. It promotes the proper flow of blood and reduces cholesterol levels. Niacin is found in abundant supplies in poultry, fish, whole grains, and peanuts.
How to take: Poultry, fish, and whole grains are excellent sources of niacin.
Vitamin B5 (Pantothenic Acid):
This vitamin is necessary to the synthesis of coenzyme A, which, of course, is a component of the Krebs cycle that energy-using cells require for energy production, besides sustaining skin, hair, and eye health. It can be found in many foods, including eggs, fish, fowl, and whole grains.
How to take: Diet through eggs, avocados, and whole grains.
Vitamin B6 (Pyridoxine)
is needed to break down amino acids for their use in producing neurotransmitters and for creating red blood cells. Sources are poultry, fish, potatoes, and bananas.
How to use: Consume poultry, fish, potatoes, and bananas to meet needs for vitamin B6.
Vitamin B7 (Biotin)
Biotin
It is a vitamin essential for metabolism in the breakdown of carbs, fats, and proteins to energy, besides being involved in hair, nails, and skin development. Food sources of biotin include eggs, nuts, seeds, as well as some vegetables.
How to take: Egg yolks, nuts, and seeds are good sources of biotin.
Vitamin B9 (Folate)
Folate, also known as folic acid, when supplemented, is a nutrient necessary for DNA synthesis and cell division. Always necessary during pregnancy to prevent neural tube defects. Some examples include dark leafy greens, beans, and citrus fruits.
How to take: green vegetables, beans, and citrus fruits are excellent sources of folate.
Vitamin B12 (Cobalamin): For instance, vitamin B12 is critical in the functioning of nerves, the formation of red blood cells, and DNA synthesis. Its sources come from natural origin in animal products such as meat, dairy products, and eggs.
How to take: Take enough vitamin B12 through meat, fish, dairy products, and eggs.
Conclusion
Vitamins are essential nutrients that the body must have for various physiological functions. They take part in the metabolism process, make the immune system work, and maintain overall healthiness. Maintaining an adequate diet through fruits, vegetables, whole grains, and lean proteins can be enough to fulfill daily vitamin requirements. Supplements are needed for specific conditions, but of course, under the supervision of a healthcare provider so as not to invite toxicity or deficiency.
