What are vitamins?

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Vitamin is the essential organic compound required for human body to work properly

Many vitamins can not be made by the body itself. The body needs to get them from other places, usually through food

Vitamins are 2 types-

  1. Fat soluble and
  2. water-soluble vitamins

Fat-Soluble vitamins are stored in the fatty tissues of the body and the liver. Fat-soluble vitamins are easier to store than water-soluble ones and can stay in the body as reserves for days, some of them for months.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats (lipids).

Vitamins A, D, E, and K are fat-soluble.

Water-soluble vitamins do not get stored in the body for long – they soon get excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.

Vitamins C and all the B vitamins are water soluble

Mention below are the generic names of Vitamin-

Vitamin A

Important for vision, reproductive function, and normal cell reproduction. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils. Beta-carotene is found in colorful vegetables, such as carrots, broccoli, spinach, and sweet potatoes.

Vitamin A Sources:

  1. Egg yolk
  2. Dark-colored fruit
  3. Dark leafy vegetables
  4. Liver, beef, and fish
  5. Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin B-1

Vitamin B-1 (Thiamin) processes carbohydrates into energy and is necessary for nerve cell function. Breads and cereals are often fortified with thiamin, though it is also found in whole grains, fish, lean meats, and dried beans.

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Thiamine (vitamin B1) Sources:

  1. Egg
  2. Peas
  3. Dried milk
  4. Lean meats
  5. Organ meats
  6. Whole grains
  7. Nuts and seeds
  8. Legumes (dried beans)
  9. Enriched bread and flour

Vitamin B-2

Vitamin B-2 (Riboflavin) – Helps the production of red blood cells and is important for growth.

Vitamin B-3 (niacin) – Helps control cholesterol, processes alcohol, maintains healthy skin, and converts carbohydrates to energy.

Niacin (vitamin B3) Sources:

  1. Nuts
  2. Eggs
  3. Potato
  4. Poultry
  5. Avocado
  6. Legumes
  7. Lean meats
  8. Fish (tuna and salt-water fish)
  9. Enriched breads and fortified cereals

Vitamin B-5

Vitamin B-5 (pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing Cholestrol.

Pantothenic acid (vitamin B5) Sources:

  1. Milk
  2. Eggs
  3. Poultry
  4. Avocado
  5. Mushroom
  6. Organ meats
  7. Legumes and lentils
  8. Whole-grain cereals
  9. White and sweet potatoes
  10. Broccoli other vegetables in the cabbage family

Vitamin B-6

Vitamin B-6 (pyridoxine) is important in the production of hormones such as serotonin, dopamine, and melatonin, as well as for processing amino acids.

Pyroxidine (vitamin B6) Sources:

  1. Nuts
  2. Meat
  3. Banana
  4. Avocado
  5. Legumes (dried beans)

Vitamin B-12

A crucial component of DNA replication and nerve cell regulation. It is found in milk products, poultry, meat, and shellfish.

Vitamin B12 Sources:

  1. Meat
  2. Eggs
  3. Shellfish
  4. Milk and milk products
  5. Fortified foods such as soymilk
  6. Organ meats (liver and kidney)

Vitamin C

Important in wound healing and acts as an antioxidants It also helps the body absorb iron. It’s found in citrus fruits, potatoes, and greens.

  1. Vitamin C Sources:
  2. Broccoli
  3. Spinach
  4. Cabbage
  5. Tomatoes
  6. Citrus fruits
  7. Strawberries

Vitamin D

Helps the body absorb calcium, which creates healthy bones and teeth. The body can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk products and cereals, as well as in fish.

  1. Vitamin D Sources:
  2. Fortified cereals
  3. Fish liver oils (cod’s liver oil)
  4. Fortified milk and dairy products (cheese, yogurt, butter, and cream)
  5. Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)
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Vitamin E

Helps to combat free radicals, which can damage our cells. It’s found in nuts and seeds, green leafy vegetables, corn, asparagus, and wheat germ.

Vitamin E Sources:

  1. Seeds and nuts
  2. Papaya and mango
  3. Wheat germ and wheat germ oil
  4. Oils (safflower, corn, and sunflower)
  5. Margarine (made from safflower, corn, and sunflower oil)
  6. Dark green vegetables (spinach, broccoli, asparagus, turnip greens

Vitamin K

What makes the blot clot. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage.

  1. Vitamin K Sources:
  2. Cabbage
  3. Cereals
  4. Cauliflower
  5. Fish, liver, beef, eggs
  6. Dark leafy vegetables (spinach, kale, collards, turnip greens)
  7. Dark green vegetables (broccoli, Brussels sprouts, asparagus).

Hope the above information will help you to understand the basics of vitamin.

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