Simran Kataria - 02 October 2022
The ABC’s of Vitamins
What are Vitamins?
Vitamins are essential micronutrients that the body needs for proper functioning of one’s metabolism. They’re the building blocks that keep the body running. Lack of any particular vitamin in the body can increase the risk of developing certain health issues.
There are 13 vitamins in total. Through this article, we aim to acquaint you with the function and importance of each one, in our diet.
Where do vitamins come from?
Most vitamins are provided by food – so they are classed as ‘essential’. Vitamins are team players – they help other nutrients work better, eg, vitamin D enhances the absorption of calcium, vitamin C is needed to absorb iron and B vitamins work together in cells.
Because only vitamins A, E and B12 are stored to any significant extent in your body, a regular intake of most vitamins is important.
You can easily meet your daily vitamin needs by eating a range of food from the 4 main food groups:
-vegetables and fruits
-grain foods
-milk and milk products
-a group of foods consisting of legumes, nuts, seeds, fish and other seafood, eggs, poultry and/or red meat with the fat removed.
Vitamins are divided into 2 groups: fat soluble and water soluble.
Fat soluble vitamins:
These include vitamins A, D, E and K. The body stores fat-soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can stay in the body for days and sometimes months, for later breakdown and use when needed.
Water soluble vitamins:
These vitamins are also known as co-enzymes, and are needed during the breakdown of food to make energy. They are excreted by the kidney and leave the body via the urine. Because of this, people need a more regular supply of water-soluble vitamins than fat-soluble ones.
Vitamin C and all the B vitamins are water-soluble.
The 13 essential vitamins
Here are the 13 essential vitamins your body needs to grow, develop and stay healthy, complete with a guide to which foods contain them.
Vitamin A
Vitamin A is essential for growth and cell development, as well as healthy skin, hair, bones and teeth. It is found in salmon and other cold-water fish, egg yolks and fortified dairy products.
Vitamin C
Vitamin C supports immunity, promotes wound healing, helps your body absorb iron and acts as a key antioxidant. It is found in citrus fruits, melons, berries, peppers, broccoli and potatoes.
Vitamin D
Vitamin D aids in the absorption of calcium and helps keep your bones strong. Your body naturally produces vitamin D when it’s exposed to the sun, but it is also found in fortified milk, butter, egg yolk, fish and fish-liver oil.
Vitamin E
Vitamin E is an important antioxidant that helps maintain muscles and red blood cells. It is found in eggs, vegetable oils, nuts, seeds and fortified cereals.
Vitamin K
Vitamin K is essential for proper blood clotting. Get your vitamin K from spinach, broccoli, green leafy vegetables and liver.
Thiamine (Vitamin B1)
Thiamine (Vitamin B1) plays an important role in regulating your metabolism. Thiamine also helps maintain proper nerve function and normal digestion. A diet that includes pork, legumes, nuts, seeds, grains and fortified cereals will help you meet your body’s vitamin B1 needs.
Riboflavin (Vitamin B2)
Riboflavin (Vitamin B2) supports normal vision and healthy skin, aids in adrenal function and also contributes to a healthy metabolism. Riboflavin is found in lean meat, poultry, dairy products, raw mushrooms, grains, fortified cereals and soy/rice beverages.
Niacin (Vitamin B3)
Niacin (Vitamin B3) promotes normal growth, helps lower cholesterol levels and supports your metabolism. Eat lean meats, poultry, seafood, milk, eggs, legumes, fortified bread and cereals to get your allowance of vitamin B3.
Pantothenic Acid (Vitamin B5)
Pantothenic Acid (Vitamin B5) normalizes blood sugar levels and synthesizes cholesterol, hemoglobin and hormones. Vitamin B5 is found in almost all foods.
Pyridoxine (Vitamin B6)
Pyridoxine (Vitamin B6) promotes the metabolism of both proteins and carbohydrates, helping your body to release energy. It also supports proper nerve function. Vitamin B6 is found in meat, fish, poultry, bananas, green leafy vegetables, potatoes, grains, cereals and soybeans.
Biotin (Vitamin B7)
Biotin (Vitamin B7) is also essential to regulating your metabolism and can be found in egg yolks, soybeans, whole grains, nuts and yeast.
Folate, folic Acid (Vitamin B9)
Folate, folic Acid (Vitamin B9) is an essential vitamin for pregnant women, as it helps prevent birth defects. Vitamin B9 is also necessary to the production of DNA, RNA and red blood cells. Liver, yeast, leafy green veggies, asparagus, orange juice, avocados, legumes and fortified flour are all great sources of folic acid.
Cobalamin (Vitamin B12)
Cobalamin (Vitamin B12) helps your body to produce healthy red blood cells, RNA, DNA and myelin (a component in nerve fibers). Vitamin B12 is found in all animal products.
Vitamin intake for our bodies should ideally come from a varied diet that contains plenty of fruits and vegetables. But if there are certain complexities involved in one’s diet, say if a person is pregnant or has a health issue or a restricted diet, a doctor or nutritionist may recommend supplements to fulfil the vitamin deficiencies and maintain a healthy, balanced flow of nutrients.
Sources:
https://youtu.be/ISZLTJH5lYg
https://www.medicalnewstoday.com/articles/195878
https://mccartyweightloss.com/13-essential-vitamins-and-where-to-find-them/
https://www.healthnavigator.org.nz/healthy-living/r/role-of-vitamins/
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