Vitamins and its importance for body functions

by Digyfindy

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Healthy foods
Vitamins

Vitamins are essential and efficient organic compounds that our bodies need in small amounts to keep up various functions. They play important roles in metabolism, energy production, immune function, and overall health.

There are more than 10 vitamins and listed below :

  • Vitamin C
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B5
  • Vitamin B6
  • Vitamin B7
  • Vitamin B9
  • Vitamin B12
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

Vitamin C, Vitamin B1 , Vitamin B2 , Vitamin B3 , Vitamin B5 , Vitamin B6 , Vitamin B7 , Vitamin B9 , Vitamin B12 are water soluble vitamins. The water soluble vitamins are easily absorbed by the body but it is simply removed by the kidney when it is not needed.

Vitamin A, Vitamin D , Vitamin E , Vitamin K are fat soluble vitamins. These are dissolve in fat and stored in tissues.

Vitamin C

Promotes immune function, collagen production, and acts as an antioxidant.

Sources:

  • Nuts
  • seeds
  • vegetable oils
  • spinach
  • avocados

Vitamin A

Supports vision, immune function, and healthy skin.

Sources:

  •  Carrots
  •  Sweet Potatoes
  •  Spinach

Vitamin B1 (thiamine)

Helps convert food into energy and supports nerve function.

Sources:

  •  Whole Grains
  •  Legumes
  •  Nuts
  •  Fortified Cereals.

Vitamin B2 (riboflavin)

Important for energy production and healthy skin.

Sources:

  •  Dairy Products
  •  Fortified Cereals
  •  Mushrooms
  •  Almonds.

Vitamin B3 (niacin)

Supports energy production and proper digestion.

Sources:

  •  Poultry
  •  Whole Grains
  •  Legumes
  •  Nuts.

Vitamin B5 (pantothenic acid)

Essential for metabolizing nutrients and hormone production.

Sources:

  •  Whole Grains
  •  Avocados
  •  Mushrooms.

Vitamin B6 (pyridoxine)

Helps with brain development, mood regulation, and immune function.

Sources:

  •  Poultry
  •  Bananas
  •  Whole Grains
  •  Nuts.

Vitamin B7 (biotin)

Promotes healthy hair, skin, and nails.

Sources:

  •  Nuts
  •  Seeds
  •  Sweet Potatoes

Vitamin B9 (folate/folic acid)

Crucial for cell growth, DNA synthesis, and during pregnancy.

Sources:

  •  Leafy Greens
  •  Legumes
  •  Citrus Fruits
  •  Fortified Grains
  •  Avocado.

Vitamin B12 (cobalamin)

Supports nerve function, red blood cell production, and DNA synthesis.

Sources:

  •  Fortified Cereals.

Vitamin D

Sources:

  •  Fortified Dairy Products
  •  Sunlight Exposure.

Aids in calcium absorption, bone health, and immune function. It also helps in weight loss.

Vitamin E

Acts as an antioxidant, protects cells from damage, and supports skin health.

Sources:

  •  Nuts
  •  Seeds
  •  Vegetable Oils
  •  Spinach
  •  Avocados
  •  Wheat Germ.

Vitamin K

Essential for blood clotting, bone health, and proper calcium utilization.

Sources:

  •  Leafy Greens (such As Kale And Spinach)
  •  Broccoli
  •  Brussels Sprouts
  •  Green Peas
  •  Soybeans.

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