Hello guys , In this article we are going to tell you about Vitamins that you must know for a healthy life.
If you are like most people, you’ve probably heard at least one of these sayings: ‘Don’t forget to take your vitamins!’ or ‘Eat your veggies — they are packed with vitamins!’ or maybe ‘Need more energy? Take your vitamins!’ But what exactly are vitamins?
Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
What are the types of vitamins?
There are two types of vitamins: fat-soluble and water-soluble.
Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste
Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed.
Some of the vitamins type and common food source are below
1. Water soluble vitamins-
✅Vitamin B1- come from whole grains; enriched grains; liver; nuts; seeds
✅Vitamin B2- comes from whole grains; enriched grains; dairy products
✅Vitamin B3 – comes from meat; fish; poultry; whole grains
✅Vitamin B5 – comes from meat; poultry; whole grains
✅Vitamin B6 – comes from fortified cereals; soy products
✅Vitamin B7 – is found in fruits; meats
✅Vitamin B9 – comes from leafy vegetables
✅Vitamin B12 – comes from fish; poultry; meat; dairy products
✅Vitamin C – comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers
2. Fat-Soluble Vitamins
✅Vitamin A – comes from orange coloured fruits and vegetables; dark leafy greens, like kale
✅Vitamin D – can be found in fortified milk and dairy products; cereals; (and of course, sunshine!)
✅Vitamin E – is found in fortified cereals; leafy green vegetables; seeds; nuts
✅Vitamin K – can be found in dark green leafy vegetables; turnip/beet greens
What are the role and benefits of vitamin and diseases in case of less of consumption of vitamins?
Each of the vitamins listed below has an important job in the body.
Helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. B1 is also essential for heart function and healthy nerve cells.
Vitamin B1 helps in metabolism, increase immunity, Improve brain function, lower the risk of developing cataract, proper functioning of digestive system .
Vitamin B1 Deficiency is the established cause of Wernicke–Korsakoff syndrome (WKS), an alcohol-linked neurological disorder. Alcohol consumption can damage the brain through numerous mechanisms; one of these mechanisms involves the reduced availability of Vitamin B1 to the brain as a consequence of continued alcohol consumption
This vitamin Works with the other B vitamins. B2 is important for body growth and the production of red blood cells.
Vitamin B2 is needed for growth and overall good health. B2 helps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body.
Deficiency symptoms –
Deficiency can cause anemia, sore throat, mouth or lip sores, inflammation of the skin and swelling of soft tissue in the mouth. These symptoms can show up after just a few days of deficiency
Vitamin B3 helps maintain healthy skin and nerves. B3 also has cholesterol-lowering effects at higher doses.
1. Regulated Digestion
2. Reduce symptoms of arthritis
3. Prevent risk of heart diseases
4. Beneficial in treating Depression and anxiety
5. Control Diabetes
Deficiency symptoms –
Niacin deficiency may result from inadequate dietary intake of vitamin B3
The most common symptoms of niacin deficiency involve the skin, digestive system, and nervous system
Vitamin B5 is essential for the metabolism of food. B5 also plays a role in the production of hormones and cholesterol.
1.Helps in Nasal Congestion and Inflammation
2.Prevent Heart Disease
3. Reduce Skin Irritation
4. Works as Eye Protection
Deficiency symptoms –
Naturally occurring vitamin B5 deficiency in humans is very rare and has been observed only in cases of severe malnutrition. Headache, fatigue, insomnia, intestinal disturbances, and numbness and tingling of their hands and feet are some common symptoms.
B6 vitamin helps to form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires.
1. May improve mood and reduce symptoms of depression.
2. May promote brain health and reduce Alzheimer risk.
3. May prevent and treat Anemia.
4. May help prevent Cancer.
Deficiency symptoms –
Vitamin B6 deficiency causes peripheral neuropathy and a pellagra-like syndrome, with seborrheic dermatitis, glossitis, and cheilosis, and, in adults, can cause depression, confusion, and seizures.
Rarely, deficiency or dependency causes seizures in infants. Seizures, particularly in infants, may be refractory to treatment with antiseizure drugs.
Biotin, is essential for the metabolism of proteins and carbohydrates, and in the Conjunctivitis production of hormones and cholesterol.
1. Thickens hair
2. Improves skin
3. Strengthens nails
4. Rebuild tissues
5. Stabilizes blood sugar.
6. Boost energy and mood.
Symptoms can include thinning hair, progressing to loss of hair across the body, and a scaly, red rash around body openings, including the eyes, nose, mouth, and anus. can also develop.
Adults with biotin deficiency may suffer:
- Skin infections
- Brittle nails
- Neurological problems, such as depression, lethargy, hallucinations, and paresthesias
Like the other B vitamins, is important for metabolism. B12 also helps form red blood cells and maintain the central nervous system.
1. Helps in red blood cell formation and anemia prevention.
2. May prevent major birth defects.
3. May support bone health.
4. May improve mood and reduce symptoms of depression.
5. Boost energy and mood.
1. Pale and jaundiced skin
2. Weakness and fatigue
3. Nerve damage
4. Mouth ulcers
5. Breathlessness and dizziness
6. Disturbed Vision
This is an antioxidant that promotes healthy teeth and gums. Vitamin C helps the body absorb iron and maintain healthy tissue. And is also essential for wound healing.
1. Helps in dealing stress
2. May cure Cold
3. Lower the risk of stroke
4. Reduce inflammation
5. Reduce risk of cancer and cardiovascular diseases
1. Rough and bumpy skin
Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs or buttocks.
2. Corkscrew-Shaped Body Hair
Abnormally bent, coiled or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency, but they may be difficult to detect, as these hairs are more likely to fall out.
3. Dry and damaged skin
Low intakes of vitamin C are associated with dry, sun-damaged skin, but these symptoms can also be caused by other factors.
It helps to form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin
1. Protects Your Eyes From Night Blindness and Age-Related Decline
2. May Lower Your Risk of Certain Cancers
3. Supports a Healthy Immune System
4. Reduces Your Risk of Acne
5. Supports Bone Health
6. Promotes Healthy Growth and Reproduction
1. Dry skin
Vitamin A plays an important role in skin repair and helps fight inflammation. A deficiency in this nutrient can lead to inflammatory skin conditions
2. Dry eyes
Vitamin A deficiency can lead to dry eyes, blindness or dying corneas, also known as Bitot’s spots. One of the first signs of deficiency is often an inability to produce tears
3. Night Blindness
Getting adequate amounts of vitamin A is crucial for eye health. Some of the first signs of vitamin A deficiency are dry eyes and night blindness
4. Infertility and Trouble Conceiving
Both men and women who do not get adequate vitamin A can have fertility issues. Low vitamin A in parents may also lead to miscarriages or birth defects.
It is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body’s requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
1. Fights diseases
2. Reduces depression
3. Boosts weight loss
Deficiency symptoms –
1. Tiredness, aches and pain,
2. Severe bone and muscle pain.
It helps the body form red blood cells and use vitamin K.
1. Moisturizing skin
2. Wound healing
3. Skin cancer prevention
4. Prevents fine lines and wrinkles
5. Sunburn prevention
Deficiency symptoms –
1. difficulty with walking or coordination
2. muscle pain or weakness
3. visual disturbances
4. general unwellness
It is needed because without it, blood would not stick together (coagulate). Some studies suggest that it is important for bone health.
1. Contributes to bone health
2. Facilitates growth hormone
3. Helps manage blood sugar level.
4. Helps with concentration and memory.
5. Enhances the immune system
1. bruises easily
2. gets small blood clots underneath their nails
3. bleeds in mucous membranes that line areas inside the body
4. produces stool that looks dark black (almost like tar) and contains some blood
Vitamins that can improve skin
To lead a healthy lifestyle, we must get a sufficient amount of minerals and vitamins in every way possible. Supplements go a long way in improving the overall health of your skin.some of the supplements that can help you-
Vitamin E is a fat-soluble nutrient found naturally in a lot of foods. It also acts as an antioxidant that protects your skin from damage by free radicals, pollution, and sun exposure. We know it as just vitamin E, but it is a combination of eight essential compounds. It helps prevents acne. It also improves blood circulation, builds stronger immunity, and supports cardiovascular activity
1. Olive oil
2. 2. Coconut oil
3. Sunflower oil
It boosts collagen production and contains antioxidants that repair skin damage
2. Chilli pepper
Also known as the sunshine vitamin, it is one of the most common vitamins people lack. It is also highly prescribed by doctors because the deficiency can create many issues. If you are in a place that doesn’t get enough sun, or have pale or white patches, it is highly likely that you need vitamin D supplements.
1. Natural sunlight
When you see someone with radiant skin, you know their diet and lifestyle are on point. If you think everything is fine and yet have hair fall and dull skin, add vitamin B12 to your diet and observe the results.
Biotin has a prominent role to play in giving you beautiful hair and skin. Recent studies have suggested that biotin helps fight hair loss, sagging skin, etc.
9. Sweet potato
Dietary supplements that can improve the quality of your hair-
They create red blood cells, essential for carrying oxygen and nutrients to the scalp and hair follicles. Those with dull hair and the dandruff-prone can benefit from upping their intake
While biotin deficiency is relatively uncommon, taking a supplement containing biotin can really help to strengthen and improve the integrity of growing hairs .Taking biotin can be especially helpful if you have a low-protein diet as it helps your body to utilise the proteins you ingest.
This helps to create new hair follicles
Vitamin C is essential for the production of collagen, which helps to give hair that enviable lustre
It’s an antioxidant that can prevent free radical stress on the hair