Vitamins and What They Do

Just how many times have we heard, "Eat the greens, eat fruits, eat fresh, snack less"! Numerous times, I presume. Well, there is a reason why our parents and their parents before them have been emphasizing on a diet rich in vegetables, fruits, poultry and seafood. Natural foods are a rich source of vitamins and minerals, essential not only for our growth, but help prevent many diseases and illness. In order to deal with problems of vitamin deficiency and overdose, it is imperative to know about vitamins and what they do.

What are Vitamins Good for?
Vitamins are basically of two types; fat soluble and water soluble. Fat-soluble vitamins can be stored in the body, and are used as per the body's requirement. They can be replenished at regular intervals. Water-soluble vitamins don't get stored, but travel through the bloodstream in the body, and need to be replenished daily. Following is a quick look at: what are vitamins for.

Vitamin A: A fat soluble vitamin is essential for good eyesight, normal growth, healthy cell structure and to increase appetite. It can be sourced from liver, fish-liver oil, egg yolks, enriched margarine, milk products, and yellow fruits.

Vitamin B1(Thiamine): A water soluble vitamin helps to break carbohydrates in the body, aids digestion and improves appetite, nervous system functioning, and helps build alcohol-damaged nerve tissues. It is found in whole grains, brown rice, beans, peanuts, pork, and milk.

Vitamin B2 (Riboflavin): It is a water soluble vitamin needed for healthy growth of skin, nails and hair, the breakdown of protein, fat and carbohydrates, normal formation of important enzymes, and prevention of sores, ulcers and swelling of mouth and tongue. Sourced from milk and other dairy products, yeast, green leafy vegetables, meat, poultry, and fish.

Vitamin B3 (Niacin): A water soluble vitamin, essential for proper blood circulation, and the healthy functioning of the nervous system. It helps in the synthesis of the sex hormones, like estrogen, progesterone, and testosterone, as well as cortisone, thyroxine, and insulin. They help to maintain healthy skin. They can be sourced from whole grains, lean meats, fish, and poultry.

Vitamin B6 (Pyridoxine): This is water soluble vitamin, that helps to prevent skin diseases, nerve problems, helps the body to maintain blood sugar levels and absorb protein and carbohydrate, and essential in making of hemoglobin. It is found in whole grains and dried beans, wheat germ, brewer's yeast, bananas, chicken, pork and fish.

Vitamin B12: A water soluble vitamin, it is essential for normal development of red blood cells, formation of the nerves, production of genetic composition in cells, aids the body to effectively absorb and use carbohydrates and folic acid from the diet. It can be sourced from dairy products, eggs, organ meats, beef, pork, and fish.

Vitamin C: This water soluble vitamin boosts the immune defense system of the body by protecting it from viruses and bacteria, healing wounds, increasing cell lifespan, and reducing cholesterol and plaque build-up. Citrus fruits, berries, potatoes, tomatoes, cauliflower, and green leafy vegetables are a rich source of vitamin C.

Vitamin D: A fat soluble vitamin is needed for strong bones and teeth, proper absorption of calcium and phosphorus from the digestive tract. Sunlight, cod liver oil, fatty fishes like sardines, herring, salmon and tuna, eggs, milk and milk products are sources of vitamin D.

Vitamin E: It is a fat soluble vitamin essential for normal brain function and cellular structure, and formation of red blood cells. Being a powerful antioxidant, it helps fight against pollutants and toxins. It can be easily sourced from whole grains, nuts, sprouts, soy beans, vegetable oils, green leafy vegetable, and eggs.

Vitamin K: This fat soluble vitamin is extremely important to the body, as it is needed for the clotting of blood. It does so by playing a role in the production of prothrombin (a clotting factor). Sources of vitamin K are green leafy vegetables and dairy products.

Folic Acid or Folate: A water soluble vitamin, folate is essential for production of red blood cells. It is generally prescribed as a vital health supplement for women in their first trimester to prevent birth defects, such as spina bifida, cleft palate or cleft lip. Folic acid is found in green leafy vegetables, eggs, carrots, apricots, beans, pumpkin, etc.

All vitamins are essential for the smooth functioning of the body. While deficiency hampers growth, an overdose, especially of the fat soluble vitamins can lead to health problems. Now that you know about vitamins and what they do, it is always recommended to have necessary and regular checkups done to assess our daily vitamin requirement.