Why Are Vitamins So Important For Our Body?

3 min


Why are vitamins so important
Why are vitamins so important

There are many types of vitamins which do its best in enabling healthy body functions, such as repairing of cells and tissues, production of cells, and healthy brain function. Your body doesn’t produce these vitamins on its own, and while you can get most of these from a supplement, your body reacts better when these vitamins come actually from food.
Fat Soluble Vitamins (A, D, E, K) is stored in the body and need not be consumed daily. While it is difficult to “overdose” on them from ordinary sources, consuming mega doses of fat-soluble vitamins, especially A and D, can lead to an unsafe build up in the body.
Water Soluble Vitamins (B and C) are not stored in the body and should, therefore, is to be consumed daily.

 

FAT-SOLUBLE VITAMINS

 

1. Vitamin A(Retinol)-

  • Functions- Helps maintain good vision (necessary for night vision), resistance to infections, and supports growth and repair of body tissues, helps maintain the stability of cell membranes.
  • DRI (dietary reference intake)- Males 1000ug | Females 800ug
  • Sources- Milk, eggs, meat, spinach, broccoli, radishes, carrots, pumpkins, sweet potato, mango, papaya.
  1. Vitamin D( Calciferol)-
  • Functions- Member of a large and cooperative
    bone-making and bone maintenance team. Regulates absorption of calcium and phosphorus for bone health.
  • DRI- Males 5ug | Females 5ug
  • Sources- Formed in the skin when exposed to sunlight. Also found in dairy products, egg yolk, fish liver oils.
  1. Vitamin E(Tocopherol)-
  • Functions- Fat-soluble antioxidant. It helps maintain cell membranes, red blood cell integrity, protects vitamin A and fatty acids from oxidation.
  • DRI- Males 10mg | Females 8mg
  • Sources- Found primarily in plant oils, green, leafy vegetables, whole grains, egg yolk,
  1. Vitamin K-
  • Functions- Helps make factors that promote
    blood clotting.
  • DRI- Males 80ug | Females 65ug
  • Sources- Bacterial synthesis in the digestive tract. Diet generally supplies the remaining need. Green, leafy vegetables, cabbage-type vegetables and milk.

Also Read: These foods can fight Cancer

WATER-SOLUBLE VITAMINS

 

1. Vitamin B1(Thiamine)-

  • Functions- Helps metabolize carbohydrates,
    maintain appetite and normal digestion.
  • DRI- Males 1.2mg | Females 1.1mg
  • Sources- Found in many foods: whole grain cereals, legumes, beans, nuts, brewer’s yeast.
  1. Vitamin B2(Riboflavin)-
  • Functions- Part of coenzymes used in energy
    metabolism and supports normal vision and skin health.
  • DRI- Males 1.3mg | Females 1.1mg
  • Sources- Milk, yogurt, another dairy products, and meat, leafy greens, whole grains.
  1. Vitamin B3(Niacin)-
  • Functions- Part of a coenzyme used in energy
    metabolism and supports the health of skin, nervous system, and digestive system.High(pharmacological) doses may
    help manage cholesterol.
  • DRI- Males 16mg | Females 14mg
  • Sources- dairy, meat, whole grains, nuts and all protein-containing foods.
  1. Vitamin B12(Cobalamin)-
  • Functions- Part of a coenzyme that helps the
    body synthesize nonessential amino acids. A significant role in protein metabolism.
  • DRI- Males 2.4ug | Females 2.4ug
  • Sources- Animal products (meat, fish, poultry, shellfish, eggs, cheese, milk).
  1. Biotin-
  • Functions- Part of a coenzyme used in energy
    metabolism, fat synthesis, amino acid metabolism and glycogen synthesis.
  • DRI- Males 30ug | Females 30ug
  • Sources- Widespread in foods.
  1. Folic Acid (Folacin)-
  • Functions- Part of coenzymes used in new cell
    Essential for blood cell formation, protein metabolism, and prevention of neural tube defects.
  • DRI- Males 400ug | Females 400ug
  • Sources- Green leafy vegetables, fortified grain
    products, legumes, and seeds.
  1. Vitamin C(Ascorbic Acid)-
  • Functions- Essential element in collagen formation (strengthens blood vessels, forms scar tissue, is a matrix for bone growth); an antioxidant; strengthens resistance to infections, and improves absorption of iron.
  • DRI- Males 60mg | Females 60mg
  • Sources- Abundant in most fresh fruits (esp. citrus) and vegetables.

[Featured Image Source]


Like it? Share with your friends!

Shubham Singh

Writer