The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you need. Every part of the human body, right from the tiniest of cells to the most crucial of organs, depends on the availability of the right vitamins in right quantities for proper functioning.
What are Vitamins?
Vitamins are substances vital for biochemical reactions in the body. The body only requires small amounts of each vitamin but it is absolutely essential as the body cannot make it on its own. The name vitamin is obtained from "vital amines" as it was originally thought that these substances were all amines.
What are the different types of vitamins?
Vitamins are grouped as water-soluble and fat-soluble.
- Water-soluble: Water-soluble vitamins dissolve in water and are not stored. These include vitamin C and the B vitamins.
- Fat soluble: They dissolve in fat before they are absorbed in the blood stream to carry out their functions. These include vitamins A, D, E, and K. These vitamins can be stored in the body, so deficiency is very rare.
What are the functions and best sources of each of the vitamins?
| Good for | Good Sources | |
|---|---|---|
| Vitamin A (Retinol) | Important for eye health. Also vital for the growth and repair of body tissues. | Carrots, dairy products, eggs, fish oils and green leafy vegetables. |
| Vitamin B1 (thiamine) | Healthy nervous system, growth of muscles, promotes appetite. | Milk, whole grains, liver, seeds and nuts. |
| Vitamin B2 (riboflavin) | Important for body growth and red blood cell production. Helps in the metabolism of protein, fat and carbohydrate. | Liver, milk and milk products, eggs and green leafy vegetables. |
| Vitamin B6 (pyridoxine) | Helps the immune system produce antibodies, maintain normal nerve function, promotes red blood cell formation and breakdown of proteins. | Bananas, whole grains, pulses, chicken and eggs. |
| Vitamin B9 (Folate or Folic Acid) | Helps in the production of red blood cells and prevention of birth defects in a growing fetus. | Egg yolk, liver, yeast, pumpkin and green leafy vegetables. |
| Vitamin B12 (cobalamin) | Helps in the formation of red blood cells and normal functioning of the brain and nervous system. | Milk and milk products, fish, meat and poultry. |
| Vitamin C (ascorbic acid) | Strengthens immune system and accelerates healing of wounds. Also helps form red blood cells. | Citrus fruits (like lemon, oranges, etc), tomatoes, dark green vegetables, kiwi fruit, sweet potatoes and peppers. |
| Vitamin D | Helps to build bones and teeth. | Eggs, tuna, sardines, salmon, dairy products and sun exposure. |
| Vitamin E | Acts as an antioxidant (protecting against free radicals), reduce cholesterol. | Wheat germ, soybean, vegetable oils, sprouts, spinach, raw seeds and nuts |
| Vitamin K | Important for blood clotting. | Cabbage, fortified milk and margarine, and green leafy vegetables. |
Natural vs Synthetic?
The all natural vitamins versus synthetic vitamins debate has been going on for years with differing opinions. Scientific research validates that all natural vitamins are more advantageous than synthetic forms. However, in extreme cases, sometimes it is absolutely better to use synthetic ingredients as sufficient levels of purity, potency, safety, dosage and availability cannot be achieved with materials from natural sources.
Why does my doctor suggest vitamins when giving me strong medication?
Some medicines like aspirin and birth control pills can lower your vitamin C levels. Thus you might need higher doses when you are on these medicines. Similarly, there are other medications which may lower your other already stored vitamin levels or affect the absorption of supplements. So, ask your doctor if there are any vitamin interactions you should be aware of.
I am a vegan. What do I do about my Vitamin B12 intake?
Vitamin B12 is a large, complex vitamin found mainly in foods that come from animals like dairy products, fish, meat, etc. It is necessary for the processes to convert the carbohydrates, fats and proteins from food into energy, and in the formation of red blood cells. In addition, Vitamin B12 is essential for maintaining the protective cover around the nerve cells in the body. If you are a strict vegetarian and think that you might be at a risk for B12 deficiency, then you may want to take a look at supplementation. Many vegetarian foods fortified with vitamin B12 such as Nutri-Grain products, nutritional yeast and soy products are available. Other source of vitamin B12 is fortified soy milk.
Are there some special requirements for Vitamin Intake?
There are no special requirements as such. But just make sure that the fat soluble vitamins like A, D, E & K should be taken with food that has some amounts of fat in it for better absorption.
Do I need Supplements?
Vitamin supplements are an effective method of filling in the nutritional gaps caused by poor eating habits. As a general rule, most people are not consuming the required amount of vitamins on a daily basis. In today's busy world, vitamin supplements can fill in those missing gaps in our diet. Taking everyday multivitamin will give you the vitamins your diet lacks. But also keep in mind that supplements are not a complete replacement for whole foods that naturally provide an assortment of vitamins and minerals.
Whatever be your choice or mode of vitamin intake, it is important to be aware of the different kinds of vitamins and the various functions they perform. The nutrition facts show the benefits of vitamins are numerous and vital for human health.
