Vitamins

Vitamins are a class of compounds that are required for normal cell function, growth, and development. Vitamins are classified into two types: fat-soluble and water-soluble. Each organism requires a different set of vitamins. Humans, for example, require vitamin C from their diets, whereas dogs can produce all of the vitamin C they require. Vitamin D is not available in sufficient quantities in food for humans. When exposed to sunlight, the human body synthesises the vitamin, making it the best source of vitamin D. Different vitamins serve different functions in the body, and each vitamin requires a different amount to keep a person healthy. Currently, there are 13 known types of vitamins.

In this article, we are going to discuss vitamins in detail which will help you in answering any general knowledge question and answers on the topic.

Importance of Vitamins

Staying in touch with your body and listening to what it has to say is essential to living a healthy lifestyle. When it comes to nutrition, we do everything we can to ensure that we obtain all of the nutrients we need to stay energised and nourished. Vitamins and supplements can help us achieve our health and wellness objectives by supplementing the nutrients we obtain from meals.

Vitamins work hard to keep our bodies healthy and function properly, as well as driving important processes in our daily lives. As time passes, our cells deteriorate, but an appropriate diet can help to slow this decline. Vitamins, like antioxidants, can support healthy ageing by protecting cells from environmental stresses. We try to eat healthily, yet some nutrients are difficult to obtain solely through diet. A multivitamin will guarantee that you get all of your vital vitamins and minerals on a daily basis.

How Many Types of Vitamins are There?

There are 13 essential vitamins, which include vitamins A, C, D, E, and K, as well as B vitamins like riboflavin and folate. The thirteen Vitamins are:

• Vitamin A

• Vitamin B1 (Thiamine)

• Vitamin B2 (Riboflavin)

• Vitamin B3 (Niacin)

• Vitamin B6 (Pyridoxine)

• Vitamin B12 (Cyanocobalamin)

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

• Pantothenic acid (B5)

• Biotin (B7)

• Folate (Folic acid or B9)

Categories of Vitamins

Vitamins are divided into two categories:  Fat-soluble vitamins and water-soluble vitamins

• Fat-Soluble Vitamins

The fat-soluble vitamins enter the bloodstream through lymph channels in the intestinal wall. Many fat-soluble vitamins are only transported through the body by proteins that act as carriers. The four fat-soluble vitamins are stored in fatty foods and oils. Within your body, fat tissues and the liver serve as the primary storage locations for these vitamins, releasing them as needed. The fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K.

• Water-Soluble Vitamins

Water-soluble vitamins are concentrated in the watery parts of our diet. As food is broken down during digestion or a supplement dissolves, they are absorbed directly into the bloodstream. Because water makes up so much of our body, many of the water-soluble vitamins flow freely. Our kidneys constantly manage the quantities of water-soluble vitamins in our body, excreting surpluses in urine. All the vitamins excluding Vitamin A, D, E and K are water-soluble vitamins.

Role of Fat-Soluble Vitamins in Our Body

As a group, these four vitamins serve to maintain the health of our eyes, skin, lungs, digestive tract, and nervous system. In addition, vitamins serve a number of important roles, including:

• Building Bones: In the absence of vitamins A, D and K, it would be impossible for bones to develop.

• Eye Protection: Vitamin A also aids in the maintenance of healthy cells and protects the eyes.

• Interact in a Positive Manner: Our body would have trouble absorbing and storing vitamin A if it didn't contain vitamin E.

• Protecting Our Body: Vitamin E is also a powerful anti-inflammatory (a compound that helps protect the body against damage from unstable molecules).

Role of Water Soluble Vitamins in Our Body

Although water-soluble vitamins perform a variety of functions in the body, one of the most important is assisting in the release of energy from the food you eat. Others contribute to the health of tissues. Here are some examples of how various vitamins can help you stay healthy:

• Allows Energy to Flow: Several B vitamins are essential components of coenzymes (molecules that aid enzymes) that aid in the release of energy from food.

• Creates Energy: Thiamin, riboflavin, niacin, pantothenic acid, and biotin are involved in the production of energy.

• Create Proteins and Cells: Vitamins B6, B12, and folic acid help cells multiply by metabolising amino acids (protein building blocks).

• Creates Collagen: One of the many functions of vitamin C is to aid in the formation of collagen, which is responsible for the healing of wounds, the support of blood vessel walls, and the formation of the foundation for teeth and bones.

Details of the Vitamins

Vitamin A

• Retinol, retinal, and “the four carotenoids,” including beta carotene, are chemical names of vitamin A.

• It is a fat-soluble vitamin.

• It is necessary for good eye health.

• The deficiency of this vitamin can lead to night blindness and keratomalacia, a condition in which the clear front layer of the eye becomes dry and cloudy.

• Liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk are all good sources of vitamin A.

Vitamin B1

• Thiamine is the chemical name of this vitamin.

• It is water-soluble.

• It is required for the production of various enzymes that aid in the breakdown of blood sugar.

• Deficiency may result in beriberi and Wernicke-Korsakoff syndrome.

• Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs are sources of this vitamin.

Vitamin B2

• Riboflavin is the chemical name for this vitamin.

• It is a water-soluble vitamin.

• It is necessary for the growth and development of body cells and aids in the metabolization of food.

• Deficiency: Symptoms include lip inflammation and mouth fissures.

• Sources: Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yoghurt, meat, eggs, fish, and green beans are among them.

Vitamin B3

• Niacin and niacinamide are chemical names of vitamin B3.

• It is a water-soluble vitamin.

• Niacin is required by the body for cells to grow and function properly.

• Deficiency: Low levels cause pellagra, a health problem that causes diarrhoea, skin changes, and intestinal upset.

• Sources: Chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils.

Vitamin B5

• Pantothenic acid is the chemical name for vitamin B5.

• It is a water-soluble vitamin.

• It is required for the production of energy and hormones.

• Deficiency symptoms include paresthesia, also known as "pins and needles."

• Sources: Meats, whole grains, broccoli, avocados, and yoghurt.

Vitamin B6

• Pyridoxine, pyridoxamine, and pyridoxal are chemical names of vitamin B6.

• It is a water-soluble vitamin.

• It is required for the formation of red blood cells.

• Deficiency: Low levels can cause anaemia as well as peripheral neuropathy.

• Sources: Chickpeas, beef liver, bananas, squash, and nuts are the sources of vitamin B6.

Vitamin B7

• Biotin is the chemical name for this vitamin.

• It's a water-soluble vitamin.

• Its job is to help the body break down proteins, lipids, and carbs. It also helps to make keratin, which is a structural protein found in the skin, hair, and nails.

• Deficiency: Low levels might induce dermatitis or intestinal inflammation.

• Sources to Consider: Egg yolk, liver, broccoli, spinach, and cheese.

Vitamin B9

• Folic acid and folinic acid are the chemical names for vitamin B9.

• It is a water-soluble vitamin.

• It is required for the synthesis of DNA and RNA.

• Deficiency: This can affect the nervous system of the foetus during pregnancy. Folic acid supplements are advised by doctors before and during pregnancy.

• Sources to Consider: Leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds are the sources of vitamin B9. Several fruits also have moderate amounts of vitamin B9.

Vitamin B12

• Cyanocobalamin, hydroxocobalamin, and methylcobalamin are the chemical names of vitamin B12.

• It is a water-soluble vitamin.

• It is necessary for a healthy nervous system.

• Deficiency: Low levels can cause neurological issues and certain types of anaemia.

• Sources: Fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast are all sources of vitamin B12.

Vitamin C

• Ascorbic acid is the chemical name for vitamin C.

• It is a water-soluble vitamin.

• It helps with collagen production, wound healing, and bone formation. It also helps to strengthen blood vessels, boosts the immune system, aids in iron absorption, and acts as an antioxidant.

• Deficiency can lead to scurvy, which causes bleeding gums, tooth loss, and poor tissue growth and wound healing.

• Sources of Vitamin C: Fruits and vegetables, but cooking destroys vitamin C.

Vitamin D

• Ergocalciferol and cholecalciferol are chemical names of vitamin D.

• It is a fat-soluble vitamin.

• It is required for the healthy mineralization of bone.

• Deficiency: This can lead to rickets and osteomalacia, or bone softening.

• Sources: The body produces vitamin D when exposed to UV rays from the sun or other sources. The vitamin is also found in fatty fish, eggs, beef liver, and mushrooms.

Vitamin E

• Tocopherol and tocotrienol are chemical names of vitamin E.

• It can be dissolved in fat i.e it is a fat-soluble vitamin.

• Its antioxidant activity aids in the prevention of oxidative stress, which increases the risk of widespread inflammation and various diseases.

• Deficiency: Although uncommon, it can cause hemolytic anaemia in newborns. This condition causes the destruction of blood cells.

• Sources: Wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils are the sources of vitamin E.

Vitamin K

• Phylloquinone and menaquinone are the chemical names of vitamin K.

• It can be dissolved in fat i.e the vitamin is fat-soluble.

• Its function is to aid in blood clotting.

• Deficiency: Low levels can result in an unusual susceptibility to bleeding, also known as bleeding diathesis.

• Sources: Natto, leafy greens, pumpkins, figs, and parsley are the sources of vitamin K.