The Vital Vitamins
Essential Vitamins for the Human Body
Vitamins are organic substances that are crucial for maintaining good health and wellbeing. They are received through the diet or supplements since the body needs a minimal amount of them and cannot manufacture enough of them. Vitamins are essential for many body functions, such as immune system function, metabolism, growth, and development.
There are 13 essential vitamins, which are divided into the water-soluble vitamins (B vitamins and vitamin C) and the fat-soluble vitamins (A, D, E, and K). Water-soluble vitamins are not significantly stored in the body and are eliminated in the urine, whereas fat-soluble vitamins are stored in the body's fatty tissues and liver.
Each vitamin has a distinct purpose, and deficiencies in any vitamin can result in a variety of health issues. As an important aspect of the human life, I will look at the essential vitamins, their functions, dietary sources and deficiency.
VITAMIN A
Functions: Immune function, Important for eye health, and cell differentiation and growth
Dietary sources: Liver, cod liver oil, carrots, broccoli, sweet potatoes, bell peppers, squash, mangoes, butter, kale, pumpkins, arugula, spinach, collard greens, some cheeses, eggs, apricots, cantaloupe melon, fortified milk
Deficiency: Night blindness, keratomalacia which causes the front part of the eye dry and couldy, dry skin, increased susceptibility to infections
VITAMIN B1 (THIAMINE)
Functions: Its essential in production of various enzymes that break down blood sugar. It is also important for muscle and nerve function.
Dietary sources: legumes, peas, nuts, yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, kidney, eggs.
Deficiency: Beriberi (nerve damage, muscle weakness), Wernicke-Korsakoff syndrome (confusion, memory loss)
VITAMIN B2 (RIBOFLAVIN)
Functions: It is essential for the growth and development of body cells and helps metabolize food. It is equally important for the skin and eye health.
Dietary sources: Milk, eggs, meat, leafy greens, legumes, nuts, bananas, asparagus, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
Deficiency: Inflamation of the lios, cracks and sores (fissures) around the mouth, inflamed tongue, skin rash.
VITAMIN B3 (NIACIN)
Functions: helps in cell growth and for cells to work correctly. It is also important for the skin and digestive health.
Dietary sources: whole grains, legumes, chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, avocado, potatoes, nuts and seeds, tofu, and lentils.
Deficiency: Pellagra which causes skin rash, intestinal upsets, diarrhoea, mental confusion.
VITAMIN B5 (PANTOTHENIC ACID)
Functions: Helps in the production of energy and hormone as well as cholesterol synthesis.
Dietary sources: Legumes, whole grains, cabbage family vegetables (broccoli, cabbage, brussels sprouts, kale), avocados, yogurt, eggs, organ meats, poultry, milk, mushrooms, lentils, white potatoes, sweet potatoes.
Deficiency: Rare, but may result in fatigue, irritability, and digestive problems. Paresthesia, or “pins and needles is a symptom of the deficiency.
VITAMIN B6 (PYRIDOXINE / PYRIDOXAMINE)
Functions: It is vital in the production of red blood cells. It is equally important for the immune and brain function.
Dietary sources: Fish, poultry, whole grains, legumes, vegetables, chickpeas, beef, liver, bananas, avocado, squash, and nuts.
Deficiency: Anemia, skin rashes, peripheral neuropathy
VITAMIN B7 (BIOTIN)
Functions: It enables the body to metabolize proteins, fats, and carbohydrates. It also contributes to keratin, a structural protein in the skin, hair, and nails.
Dietary sources: Egg york, chocolate, liver, nuts, seeds, sweet potatoes, broccoli, spinach, cheese, legumes, nuts, dairy milk, pork, yeast.
Deficiency: Rare, but may result in hair loss, skin rash, and neurological symptoms
VITAMIN B9 (FOLIC ACID)
Functions: It is important for RNA and DNA synthesis and cell division. It is also important for fetal development
Dietary sources: Leafy greens, legumes, broccoli and other cabbage-family greens, fortified grains, liver, leafy vegetables, peas, liver, sunflower seeds, asparagus, beets, brewer's yeast, lentils, oranges, wheat germ, peanuts. Several fruits have moderate amounts
Deficiency: Anemia. During pregnancy, this can affect the fetus’s nervous system. Doctors do recommend folic acid supplements before and during pregnancy.
VITAMIN B12 (COBALAMINE)
Functions: It helps maintain nerve cells and important for red blood cell formation
Dietary sources: Animal products (meat, fish, dairy), fortified cereals, fish, shellfish, poultry, eggs, fortified soy products, fortified nutritional yeast.
Deficiency: Pernicious anemia, nerve damage, dementia.
VITAMIN C (ASCORBIC ACID)
Functions: It contributes to collagen synthesis, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.
Dietary sources: Citrus fruits, including oranges, lemons, limes and grapefruit,
Semi-acidic fruits, such as mangoes, papayas, kiwi, pineapple and cantaloupe,
A variety of berries, including strawberries, blackberries, blueberries, cranberries and raspberries,
Broccoli, brussels sprouts, cabbage, lettuce, turnip greens, spinach, collard greens and cauliflower,
Sweet potatoes, winter squash varieties, peppers, especially red and green varieties, tomatoes and tomato products. A number of fruits and vegetables are rich in Vitamin C, however, cooking destroys the vitamin.
Deficiency: Scurvy, which causes bleeding gums, loss of teeth, poor tissue growth and wound healing.
VITAMIN D (CHOLECALCIFEROL)
Functions: Vit. D regulates calcium and phosphate absorption (for bone mineralization)
Dietary sources: Fatty fish (tuna, mackerel, salmon), egg yolk, fortified milk and cereals, beef, liver, mushrooms, other fortified foods such as orange juice, cereal, soy milk and yogurt Exposure to rays from the sun or other sources causes the body to produce vitamin D.
Deficiency: Rickets in children, osteomalacia (softening of the bones) in adults. This leads to increased risk of bone fractures and a weakened immune system.
VITAMIN E (TOCOPHEROL)
Functions: Antioxidant, protects cell membranes and other lipids from oxidative stress/damage.
Dietary sources:
Nuts, especially peanuts, almonds, and hazelnuts,
Seeds, especially pumpkin seeds and sunflower seeds,
Some vegetables oils, including wheat germ oil, safflower oil, sunflower oil and soybean oil, leafy green vegetables, mangos, avocados, asparagus, red bell pepper, fortified foods.
Deficiency: This is rare but may result in nerve damage, muscle weakness, haemolytic anemia in newborns (a condition that destorys blood cells) or vision problems.
VITAMIN K (PHYLLOQUINONE)
Functions: It is a coagulant hence important for blood clotting.
Dietary sources: Eggs, poultry, pork, beef and organ meat,
Leafy green vegetables, such as kale, spinach, arugula, swiss chard, lettuce, collard greens and turnip greens,
Broccoli, cabbage, brussels sprouts, cauliflower, figs, natto, parsley.
Deficiency: May cause an unusual susceptibility to bleeding, or bleeding diathesis.
VITAMIN SUPPLEMENTS
Vitamin supplements are a common approach for people to make sure they are getting enough nourishment. The body requires vitamins in modest amounts in order to function effectively. While vitamins can be obtained from a healthy diet, many individuals also take vitamin supplements to increase their intake of other nutrients.
One of the key advantages of vitamin supplements is that they might help people who may have nutritional deficiencies in their diet. For instance, since vitamin B12 is mostly found in animal-based diets, vegetarians and vegans may need to take supplements. Prenatal vitamins, which provide larger amounts of certain nutrients, may also be beneficial for expectant mothers.
However, vitamin supplements should not be used as a substitute for a healthy diet. While they can help to fill nutritional deficiencies, they cannot replace the wide range of nutrients that come from eating a variety of foods. In addition, taking high doses of certain vitamins can be harmful to the body, especially if they are fat-soluble vitamins that can accumulate in the body over time. For example, excessive intake of vitamin A can lead to liver damage and birth defects.
It is important to note the not all vitamin supplements are produced equally. Some supplements could include inferior or synthetic vitamin forms, which the body might not be able to absorb as readily as the natural forms present in food. It's critical to select dietary supplements from reliable manufacturers who employ high quality vitamins, and that they have passed all the regulatory requirements.
Vitamin supplements can be a helpful tool for completing nutritional deficiencies in one's diet, however, they should NOT be used as a replacement for a nutritious and well-balanced diet. It's crucial to select supplements of the highest caliber from reliable suppliers and to refrain from consuming excessive amounts of particular vitamins. Before beginning a new vitamin regimen, it's recommended that you consult with a healthcare professional.
Yours Truly,
Al Rauf Okal
About the Creator
Al Rauf Okal
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