What exactly are vitamins, and how do they function?

What exactly are vitamins, and how do they function?

What exactly are vitamins?

Vitamins are organic compounds that are found in trace amounts in natural diets. A lack of any vitamin may raise the chance of acquiring certain health problems.

A vitamin is an organic substance, which implies it has carbon in it. It is also a necessary nutrient that the body may require from meals.

There are now 13 vitamins that have been identified. are

Vitamins that are fat-soluble and water-soluble

Vitamins are either fat-soluble or water-soluble. Both kinds are described below:

Fat-soluble vitamins

Fat-soluble vitamins include A, D, E, and K. The body accumulates fat-soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can last for days.

Dietary fats aid in the absorption of saggy vitamins via the intestinal tract.

Water-soluble vitamins

Water-soluble vitamins do not last long in the body and cannot be stored. They exit the body through the urine. As a result, humans require more water-soluble vitamins than fat-soluble vitamins daily.

All of the B vitamins, including vitamin C, are water-soluble.

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The thirteen vitamins

Learn about each currently recognized vitamin by reading on:

A vitamin

Retinol, retinal, and "the four carotenoids," including beta carotene, are chemical names.

It dissolves in fat.

It is necessary for good eye health.

Deficiency: This can lead to night blindness and keratomalacia, which is the breakdown of the transparent front layer of the eye.

Liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk are all good sources.

Find out more about vitamin A.

B1 vitamin

Thiamine is a chemical compound.

It dissolves in water.

It is required for the production of numerous enzymes that aid in the breakdown of blood sugar.

Deficiency may result in beriberi and Wernicke-Korsakoff syndrome.

Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs are all good sources.

Learn more about vitamin B1.

B2 vitamin

Riboflavin is a chemical compound.

It dissolves in water.

It is required for the growth and development of body cells as well as the metabolization of meals.

Deficiency: Symptoms include lip inflammation and cracks in the skin. Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans are also good sources.

Find out more about vitamin B2.

B3 vitamin

Niacin and niacinamide are chemical names.

It dissolves in water.

Niacin is required by the body for cells to develop and function properly.

Deficiency: Low amounts produce pellagra, a health problem that includes diarrhea, skin changes, and digestive distress.

Sources to consider: Chicken, beef, tuna, salmon, milk, eggs, tomatoes, green vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils are other examples.

Learn more about vitamin B3.

B5 vitamin

Pantothenic acid is the chemical name.

It dissolves in water.

It is required for the production of energy and hormones.

Paresthesia, or "pins and needles," is a symptom of deficiency.

Meats, whole grains, broccoli, and other vegetables are excellent sources. Yogurt with avocados

Learn more about vitamin B5 here.

B6 vitamin

Pyridoxine, pyridoxamine, and pyridoxal are chemical names.

It dissolves in water.

It is required for the production of red blood cells.

Low levels might result in anemia and peripheral neuropathy.

Chickpeas, beef liver, bananas, squash, and almonds are all good sources.

Learn more about vitamin B6.

B7 vitamin

Biotin is a chemical compound.

It dissolves in water.

Its purpose is to allow the body to metabolize proteins, lipids, and carbs. It also aids in the formation of keratin, a structural protein found in the skin, hair, and nails.

Deficiency: Low levels might induce dermatitis or intestinal inflammation.

Egg yolk, liver, broccoli, spinach, and cheese are all good sources.

Find out more about vitamin B7.

B9 vitamin

It dissolves in water.

It is required for the synthesis of DNA and RNA.

Deficiency: This might impair the neurological system of the baby during pregnancy. Folic acid supplements are advised by doctors before and throughout pregnancy.

Leafy vegetables, peas, legumes, liver, certain fortified grain products, and sunflower seeds are all good sources. Several fruits also have considerable levels.

Why is folate, a kind of B9, important?

B12 vitamin

Cyanocobalamin, hydroxocobalamin, and methylcobalamin are the chemical names.

It dissolves in water.

It is necessary for a healthy neurological system.

Deficiency: Low levels can cause neurological issues and some forms of anemia.

Fish, shellfish, pork, chicken, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast are all good sources.

What is the purpose of vitamin B12?

C vitamin

Ascorbic acid is the chemical name

It dissolves in water.

It helps with collagen synthesis, wound healing, and bone growth. It also helps to build blood vessels, boosts the immune system, aids in iron absorption, and functions as an antioxidant.

Deficiency can lead to scurvy, which causes bleeding gums, tooth loss, and poor tissue development and wound healing.

Fruit and vegetables are good sources, but heating degrades vitamin C.

Find out more about vitamin C.

D vitamin

Ergocalciferol and cholecalciferol are chemical names.

It dissolves in fat.

It is required for the proper mineralization of bone.

Deficiency: This can lead to rickets and osteomalacia, or bone softening.

From other sources, the body produces vitamin D. The vitamin is also found in fatty fish, eggs, cow liver, and mushrooms.