Abstract
Vitamins are organic compounds found in trace quantities in natural diets. A lack of any vitamin may raise the chance of acquiring certain health problems. A vitamin is an organic substance, which implies it has carbon in it. It is also a necessary nutrient that the body may need from meals. There are now 13 vitamins that have been identified.
Introduction
Vitamins are substances that our bodies need to function correctly. We can’t create the majority of them; therefore, we have to obtain them from our diets. There are 13 vitamins in all, and they are classified as micronutrients since humans only need little amounts of them every day, often milligrams (mg) or micrograms (mcg or g). 1 Vitamin D, which is produced by the action of sunshine on our skin, is an exception. We can also synthesize vitamin B3, often known as niacin, from an amino acid called tryptophan – but we still need to receive it from foods like nuts, seeds, tofu, cheese, meat, fish, oats, beans, lentils, and eggs.
Vitamins and Their Varieties
Vitamins are classified into two types
Fat-soluble vitamins are stored in the liver, adipose tissue, and muscles of the body. The fat-soluble vitamins comprise vitamins A, D, E, and K. In the presence of dietary fat, these vitamins are more readily metabolized.
Vitamins that are water-soluble can not be preserved in the body. Vitamin C and all of the B vitamins are among the nine water-soluble vitamins (B1-B7). Any remaining or excess levels of substances pass through the body through the urine. To avoid shortages or inadequacies in the body, they must be ingested regularly. Vitamin B12, on the other hand, maybe kept in the liver for many years.
Why do we need vitamins?
Our bodies would be incapable of converting food into energy, develop and maintain bones, molars, muscle, skin, plasma, and hair, and keeping our brains, eyes, neurological, and immunological systems in good operating order if vitamins are not there. Several vitamins work in tandem with other nutrients: vitamin C improves iron uptake from plant foods, whereas vitamin D aids calcium absorption. Vitamins A, C, and E all have antioxidant properties, which means they shield our cells from free drastic damage.
Vitamins are essential for a variety of activities in our bodies, including immune system support and metabolic support. Each vitamin has its own set of advantages:
- Vitamins B2 and A are essential for healthy skin and eyes. These may be found in green vegetables, bread, and cereals (not only carrots, as most people believe!).
- B-vitamins are components of enzymes that promote proper metabolism and energy metabolism. They are also necessary for the formation of red blood cells.
- Pregnant women are often encouraged to take vitamin B11 supplements since it is essential for the development of their unborn children. Children and teens are still urged to consume B11 after birth to assist their development. This vitamin may be found in foods such as green vegetables and citrus fruits.
- Vitamin C is an important antioxidant that helps your immune system operate. That is why it is typically recommended to consume enough fruits and vegetables since they are the only foods that naturally contain vitamin C. Citrus fruits, kale, and red peppers (paprikas) are particularly rich in vitamin C, but there are several more fruits and vegetables that can boost your energy and health.
- Vitamin B12 is necessary for the neurological system to operate properly. Meat, poultry, fish, seafood, eggs, and milk products are the only foods that contain it. Because B12 is not found in plant-based foods, vegans are often recommended to take prescriptions to ensure that they obtain enough.
What Are the Benefits of Vitamins?
1. Immunity should be supported.
A nutritious diet aids in the development of a robust immune system. Your immune system is influenced by the foods you eat, and certain nutrients have been shown to boost immunity.
2. Encourage a Healthy Metabolism
Thiamin, riboflavin, folate, biotin, and vitamins B6 and B12 are B-complex vitamins that work with other enzymes in your body to digest energy from protein, lipids, and carbs.
3. Keep Your Bones Strong
You’re probably aware that calcium is necessary for healthy bones. Did you know, however, that calcium needs vitamin D to accomplish its job of contributing to the building of strong bones? Vitamin D is produced by the skin in response to direct sunlight exposure, but sunscreen usage, limited winter sunlight, and poor skin absorption all work against the production of this vital nutrient.
HOW MANY VITAMINS DO HUMAN BEINGS REQUIRE?
To avoid vitamin insufficiency, ensure that you are absorbing a variety of vitamins. The easiest approach to receive the majority of the vitamins you need is to consume a variety of meats, seafood, and fruits and vegetables. As previously stated, certain individuals, such as youngsters, persons on a particular diet, or pregnant women, may need additional vitamins.
Vitamin consumption requirements might also vary depending on the season. During the winter, for example, it is typically recommended to consume more green vegetables rich in vitamin A and C. And, since there is less sunshine in the winter, we absorb less vitamin D, so you may need to supplement this vitamin elsewhere. If the sun isn’t shining, you may get your vitamin D fix by eating vitamin-D-enriched foods like fish or eggs.
Here are some vitamin-rich foods
1. Vitamin A
Cod liver oil, broccoli, collard greens, sweet potatoes, carrots, butter, melon, spinach, pumpkins, certain cheeses, eggs, apricots, and milk are examples.
2. Vitamin B
Cereal grains, Yeast, pork, sunflower seeds, cauliflower, brown rice, eggs, whole grain rye, potatoes, oranges, liver, cheese, and milk are all high in vitamin B.
3. Vitamin C
Fruit and vegetables contain vitamin C, but heating can destroy it.
4. Vitamin D
The body produces vitamin D when exposed to UVB rays from the sun. This vitamin is also found in eggs, cow liver, fatty fish, and mushrooms.
5. Vitamin E
Wheat, almonds, kiwis, leafy greens, eggs, pecans, and vegetable oils are all high in vitamin E.
6. Vitamin K
Leafy greens, parsley, pumpkins, and figs are all high in vitamin K.
Conclusion
Vitamins are vital nutrients that are mostly obtained through diet. Each vitamin has a particular function in the body, and deficiencies in different vitamins may impair health in different ways. Aim for a vitamin-rich diet that is well-balanced and diverse, with lots of fruits and vegetables.
Dr. Vikram Chauhan (MD-Ayurvedic Medicine) is an Expert Ayurveda Consultant in Chandigarh (India). He has vast experience of herbs and their applied uses. He has successfully treated numerous patients suffering from various ailments, throughout the world. He is CEO and Founder of Krishna Herbal Company and Planet Ayurveda in Chandigarh, India. He researched age old formulas from ancient Ayurvedic text books to restore health and save human beings from the worst side-effects of chemical-based treatments.
