Vitamins are organized into two classifications:
Fat-soluble vitamins are saved in the body’s fat. The four fat-soluble vitamins are vitamins A, D, E, and K.
There are 9 water-soluble vitamins. Our bodies must make use of water-soluble vitamins right away. Left over water-soluble vitamins are excreted through the urine. Vitamin B12 is the only water-soluble vitamin that can be saved in the liver for several years.
Each of the vitamins below has an essential job in the body. A vitamin insufficiency occurs when you do not obtain enough of a particular vitamin. Vitamin insufficiency can trigger health problems.
Not eating enough whole grains, lentils, beans, vegetables, fruit as well as fortified dairy foods could boost your threat for health problems, including osteoporosis, cancer, and also heart disease.
Vitamin A assists form and fix bones, teeth, skin, mucus membranes, as well as other soft tissues.
Vitamin B6 is also called pyridoxine. Vitamin B6 assists develop red blood cells as well as preserve brain function. This vitamin also plays a crucial function in the proteins that are part of many chemical reactions in the body. Eating larger quantities of protein could lower vitamin B6 levels in the body.
Vitamin B12, like the other B vitamins, is essential for metabolism. It likewise helps develop red blood cells and maintain the central nervous system.
Vitamin C, likewise called ascorbic acid, is an anti-oxidant that promotes strong teeth and gums. It assists the body absorb iron and preserve disease free tissue. It additionally assists in wound recovery.
Vitamin D is likewise known as the “sunshine vitamin,” because it is made by the body after being in the sun. 10 to 15 minutes of sunlight three times a week is sufficient to generate the body’s requirement of vitamin D. Individuals who do not reside in bright areas might not make enough vitamin D. It is quite tough to get enough vitamin D from food sources alone. Vitamin D assists the body absorb calcium, which is required for the normal development and maintenance of healthy teeth and bones. It likewise helps maintain proper blood levels of calcium and phosphorus.
Vitamin E is an antioxidant additionally called tocopherol. It contributes in the development of red blood cells and helps the body use vitamin K.
Vitamin K is not listed amongst the essential vitamins, but without it blood would not stick together (coagulate). Some studies propose that it is necessary for the enhancing of bone health.
Biotin is essential for the metabolism of proteins and carbs, as well as in the creation of hormones and cholesterol.
Niacin is a B vitamin that assists preserve healthy skin and nerves. It is additionally has cholesterol-lowering effects.
Folate works with vitamin B12 to assist form red blood cells. It is required for the production of DNA, which controls tissue growth and cell function. Any female who is expectant should make certain to obtain enough folate. Reduced levels of folate are connected to abnormalities such as spina bifida. Numerous foods have extra folic acid added.
Pantothenic acid is important for the metabolism of food. It also contributes in the production of hormones and cholesterol.
Riboflavin (vitamin B2) collaborates with the various other B vitamins. It is very important for body development and the creation of red blood cells.
Thiamine (vitamin B1) helps the body’s cells change carbohydrates into energy. Getting lots of carbohydrates is vital while pregnant and breast-feeding. It is additionally crucial for heart function and healthy nerve cells.
Sources of vitamins in our diet regimen:
FAT-SOLUBLE VITAMINS
Vitamin A:
Dark-colored fruit
Dark leafy vegetables
Egg yolk
Fortified milk and dairy products (cheese, yogurt, butter, as well as cream).
Liver, beef, and fish.
Vitamin D:
Fish (fatty fish such as salmon, mackerel, and herring).
Fish liver oils (cod liver oil).
Fortified cereals.
Fortified milk and dairy foods (cheese, natural yogurt, butter, and also cream).
Vitamin E:
Avocado.
Dark green vegetables (spinach, broccoli, asparagus, turnip greens).
Margarine (made from safflower, corn, and sunflower oil).
Oils (safflower, corn, and also sunflower).
Papaya and mango.
Seeds and nuts.
Wheat germ and wheat germ oil.
Vitamin K:
Cabbage.
Cauliflower.
Cereals.
Dark green vegetables (broccoli, Brussels sprouts, asparagus).
Dark leafy vegetables (spinach, kale, collards, turnip greens).
Fish, liver, beef, eggs.
WATER-SOLUBLE VITAMINS.
Biotin:
Chocolate.
Grain.
Egg yolk.
Legumes.
Milk.
Nuts.
Organ meats (liver, kidney).
Pork.
Yeast.
Folate:
Asparagus as well as broccoli.
Beets.
Brewer’s yeast.
Dried beans (cooked pinto, navy, kidney beans, and lima beans).
Fortified grains.
Green, leafy veggies (spinach and romaine lettuce).
Lentils.
Oranges as well as orange juice.
Peanut butter.
Wheat germ.
Niacin (vitamin B3):
Avocado.
Eggs.
Enriched breads as well as fortified grains.
Fish (tuna and salt-water fish).
Lean meats.
Legumes.
Nuts.
Potato.
Fowl.
Pantothenic acid:
Avocado.
Broccoli, kale, as well as other veggies in the cabbage family.
Eggs.
Legumes and lentils.
Milk.
Mushrooms.
Organ meats.
Fowl.
White potatoes as well as sweet potatoes.
Whole-grain cereals.
Thiamine (vitamin B1):
Dried milk.
Eggs.
Enriched bread and flour.
Lean meats.
Legumes (dried beans).
Nuts as well as seeds.
Organ meats.
Peas.
Whole grains.
Pyroxidine (vitamin B6):
Avocado.
Banana.
Legumes (dried beans).
Meat.
Nuts.
Chicken.
Whole grains (milling and processing removes a great deal of this vitamin).
Vitamin B12:
Meat.
Eggs.
Fortified foods such as soymilk.
Milk and milk products.
Organ meats (liver and kidney).
Fowl.
Shellfish.
NOTE: Meat sources of vitamin B12 are absorbed far better by the body than plant sources.
Vitamin C (ascorbic acid):
Broccoli.
Brussels sprouts.
Cabbage.
Cauliflower.
Citrus fruits.
Potatoes.
Spinach.
Strawberries.
Tomato juice.
Tomatoes.
Many people assume that if some is beneficial, a great deal is much better. This is not always the situation. High doses of certain vitamins can be harmful. Ask your medical professional what is best for you.