For our bodies to function we need all nutrients. From carbohydrates, protein, vitamins, fats, minerals and more and they serve different purposes in our bodies and health in general. However, this article is not really based on all the nutrients that our bodies need. We are going to focus on a certain nutrient. Vitamins are a group of substances that your body needs for cell growth, functioning and development too. There are 13 vitamins and each one helps in the growth of our bodies. That is why we are going to list vitamins, their functions and the sources in food.
Vitamins are grouped into two categories. There are fat-soluble which are stored in the body tissues. There are also water-soluble vitamins that just moves freely in the body but are not stored there. The remaining of the water-soluble vitamins leave the body by urination. The only water-soluble that satays in the body are the B12 that is stored in the liver.
These include Vitamins A, D, E, K.
This vitamin helps in teeth formation as well as to maintain them. It also helps in maintaining strong bones, soft tissues, and healthy skin. It also helps with mucous membranes and your immune system. The source of this vitamin in foods include fortified milk, cheese, butter, cream, eggs, dark coloured fruits, and liver.
Because it is made by the body after being in the sun it is commonly referred to as the sunshine vitamin. For your body to produce enough vitamin you need to be in the sun for about 15 minutes 3 times a week. It helps the body to absorb calcium for the maintenance of both your teeth and bones. Although it is hard to get from the food you can eat egg york, liver, fatty fish.
It helps the body to form red blood cells and protects cell walls. You can get it from polyunsaturated plant oil like soybean, corn, cotton seeds. You can also get it from green vegetables, avocado, seeds and nuts, and whole-grain products among others.
It is important to have your blood to stick together. Vitamin K is needed for blood clotting. The source in food is leafy green vegetables, such as collard green and kale. You can also get it from green veggies like broccoli, asparagus and more.
These include Vitamin B, C,
Vitamin B1- Thiamine
It is needed for energy metabolism and for nerve functioning. It helps the body cells in changing carbohydrates to energy as well as heart functioning. Make use of dried milk, egg, lean meats, peas, and whole grains.
Vitamin B2- Riboflavin
It works together with other Vitamin B in the growth and the production of red blood cells. And also important for vision. Make use of milk products, milk, leafy green vegetables, whole grain, and cereals.
Vitamin B3- Niacin
Also important for the nervous and digestive systems as well as skin health. Food source includes meat, poultry, vegetables, peanut butter, and cereals.
Vitamin B6- Pyridoxine
It helps in the formation of red blood cells as well as the maintaining of brain function. Food sources include meat, poultry, vegetables, and nuts.
Vitamin B12- Cobalamin
Just like all the vitamins B, it helps with boosting metabolism, and the formation of red blood cells and the nervous system. Food sources include meat, poultry, fish, seafood, milk, and milk products.
It is essential for protein metabolism, immune system, and iron absorption. It is also called ascorbic acid and promotes teeth and gums. It also helps in wound healing. Food sources include fruits, vegetables. The most important fruits are the citrus fruits and vegetables are cabbages, tomatoes, lettuce, potatoes and more.