Vitamins and minerals are vital nutrients because they perform many roles in the human body. They heal wounds, strengthen the immune system, repair damaged cells, and extract energy from food. Your body needs these organic compounds in small proportions. Your body acquires most of its vitamins from the food that you eat. This is because they are either not produced in the body or are produced in scarce amounts. This is the reason why most nutritionists suggest supplementing your diet with vitamin-enriched supplements, for example, yummy vitamin gummies by Gummies Garden.
Vitamin deficiencies may be caused if they are consumed inadequately.
Today there are 13 known vitamins, out of which some are fat-soluble vitamins while others are water-soluble vitamins.
FAT SOLUBLE VITAMINS
Fat-soluble vitamins include vitamins A, D, E, and K. Liver and fatty tissues are the storage sites for these vitamins. Surprisingly, they can be stored in the body for days and sometimes even months. Through the intestinal tract, dietary fibers assist your body in absorbing fat-soluble vitamins.
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VITAMIN A
Vitamin A includes the four carotenoids along with beta carotene. It is necessary for the health of the human eye. Less intake of vitamin A causes its deficiency. And the deficiency of this important nutrient causes night blindness and a condition called keratomalacia. In keratomalacia, the clear front layer of your eye becomes dry and cloudy.
Among its natural sources are liver, cod liver oil, carrots, sweet potatoes, apricots, broccoli, cheese, kale, butter, eggs, spinach, milk, melon, etc.
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VITAMIN D
Vitamin D is chemically known as ergocalciferol and
Cholecalciferol. It is essential for the health generalization of bone. Vitamin D helps your bones to absorb the required calcium to maintain their health and strength. Less intake of this vitamin causes rickets and osteomalacia, which is the softening of the bones.
You can obtain vitamin D through exposure to the sun or by consuming fatty fish, beef liver, mushrooms, and eggs.
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VITAMIN E
It is also known as tocopherol. Its antioxidant activity prevents stress caused by oxidation. Oxidative stress is a problem that heightens the risk of widespread inflammation and many diseases.
Deficiency of vitamin E is extremely rare, but it might cause hemolytic pneumonia in infants. This is a condition that ends up destroying blood cells.
Its natural sources include kiwis, eggs, nuts, vegetable oil, leafy greens, wheat, almonds.
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VITAMIN K
It is also termed menaquinone. It is an essential nutrient for preventing blood clots. Low intake of this particular vitamin causes unusual susceptibility to bleed without clot formation.
Its sources are pumpkins, barley, figs, parsley, and leafy greens.
WATER SOLUBLE VITAMINS
Vitamins that can not be stored in the human body and do not remain inside for long are classified as water-soluble vitamins. These vitamins are excreted through the excretory system of the human body. Thus, a more regular supply of water-soluble vitamins is essential than fat-soluble ones.
Examples of water-soluble vitamins include vitamins C and B.
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VITAMIN B1
It is also called thiamine which functions in producing numerous enzymes essential for breaking down blood sugar. Lack of vitamin B1 in your diet may cause beriberi and Wernicke-Korsakoff syndrome.
You can obtain this vitamin from yeast, whole grain rye, pork, brown rice, cereal grains, cauliflower, sunflower seeds, etc.
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VITAMIN B2
The chemical name of vitamin B2 is riboflavin. It is vital for the development and growth of cells. It also assists in metabolizing food. The deficiency of this particular vitamin leads to fissures in the mouth and inflammation of the lips.
Its good sources are bananas, cottage cheese, yogurt, persimmons, milk, fish, eggs, green vegetables.
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VITAMIN B3
It is also called niacin or niacinamide. It helps your body to grow cells and perform its functions perfectly. Its deficiency results in a condition called pellagra. This leads to intestinal upset, skin changes, and diarrhea. You can obtain this from carrots, tofu, lentils, tuna, leafy vegetables, milk, salmon, tomatoes, eggs, nuts, broccoli.
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Vitamin B12
Vitamin B12 is a water-soluble vitamin that helps prevent megaloblastic anemia that makes people tired and weak. Unfortunately, the body does not store it and many of us are susceptible to not getting enough B12 from our diets. Read more about the benefits of vitamin B12 shots on IV Boost – the leading vitamin therapy clinic in London.
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VITAMIN C
Vitamin C is also called acerbic acid. It helps in the production of collagen, healing of wounds, and formation of bones. It strengthens blood vessels, helps support the immune system, and acts as an antioxidant as well as absorbing iron from the blood.
Its deficiency leads to scurvy, a disease in which gums begin to bleed and sometimes causes loss of teeth in addition to poor tissue growth.
You can get this from fruits and vegetables. However, cooking ends up destroying vitamin C.
CONCLUSION
Many foods contain numerous amounts of vitamins. However, not a single food is composed of all the vitamins. Hence your diet must be balanced and should provide all the vitamins in adequate amounts, not more nor less. When your diet contains few or all the macronutrients yet lacks the compulsory vitamins, the result is a hindrance in your metabolic function. Thus, many institutions worldwide recommend the perfect vitamin consumption values to promote good health and remove diseases caused by their deficiencies.
