What are Vitamins and why we need them?

Vitamins are organic compounds that are required to sustain life in small amounts. There is a need for most vitamins to come from fruit. This is because either the human body does not create enough of them or it generates none at all.

Each organism has various requirements for vitamins. There are different functions for different vitamins, and they are required in different amounts.

Some facts about vitamins:

  • 13 known vitamins exist.
  • Vitamins are either soluble in water or soluble in fat.
  • Vitamins are always carbon-containing, so they are defined as “organic.”
  • It’s easier for the body to store fat-soluble vitamins than water-soluble ones.

What are vitamins?

Healthy sources of a variety of vitamins are fruits and vegetables. A vitamin is one of a group of organic substances found in natural foodstuffs in minute quantities. Vitamins are necessary for normal metabolism. If we do not take enough of some form of the vitamin, it can result in some medical conditions.

A vitamin is both:

An organic compound, meaning that it includes carbon. An essential nutrient that can not be sufficiently produced by the body and which it needs to obtain from food. Vitamins are either soluble in fat or soluble in water.

Fat-soluble vitamins

In the fatty tissues of the body and the liver, fat-soluble vitamins are stored. The A, D, E, and K vitamins are fat-soluble. These are easier to store than water-soluble vitamins, and they can remain for days, and even months, as reserves in the body.

Water-soluble vitamins

Water-soluble vitamins do not remain for long in the body. They can not be processed by the body, and are quickly excreted in the urine.
Because of this, vitamins that are water-soluble need to be replaced more frequently than those that are fat-soluble.

Here are the different types of vitamins:

Vitamin A

It is soluble in fat. Deficiency, an eye disease that results in a dry cornea, can cause night-blindness and keratomalacia.

Liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, cantaloupe melon, egg, apricot, and milk are healthy sources.

Vitamin B

It’s soluble in water. Beriberi and Wernicke-Korsakoff syndrome can be caused by impairment.

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

B2 vitamin

It’s soluble in water. Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans are good sources.

B3 vitamin

It’s soluble in water. Deficiency, with symptoms of diarrhea, dermatitis,
and mental disorders can cause pellagra.

Good sources include liver, heart, kidney, chicken, beef, fish, milk, eggs, avocado, dates, tomatoes, leafy vegetables, broccoli, carrots, asparagus, sweet potatoes, nuts, whole grains, legumes, fungi, and yeast of the brewer.

B5 vitamins

It’s soluble in water. Paresthesia, or “pins and needles,” can be caused by deficiency. Good sources include foods, whole-grains (milling can eliminate it), broccoli, avocados, royal jelly, and ovaries of fish.

B6 vitamin

It’s soluble in water. Deficiency can cause parts of the nervous system other than the brain and spinal cord to suffer from anemia, peripheral neuropathy, or injury.

Strong sources include meats, bananas, vegetables, whole-grains, and nuts. It loses approximately half of its B6 when milk is dried. Content can also be reduced by freezing and canning.

B7 vitamin

It’s soluble in water. Deficiency, or inflammation of the intestine, may cause dermatitis or enteritis. There are decent sources: egg yolk, liver, some vegetables.

B9 vitamin

It’s soluble in water. Deficiency is related to birth defects during pregnancy. Before becoming pregnant, pregnant women are advised
to supplement folic acid for the full year.

Leafy vegetables, legumes, liver, baker’s yeast, some fortified grain products, and sunflower seeds are healthy sources. Many fruits have moderate quantities, as does beer.

B12 vitamin

It’s soluble in water. Deficiency may trigger megaloblastic anemia, a disorder in which extremely large, irregular, immature red blood cells are formed by the bone marrow.

Fish, shellfish, meat, poultry, eggs, milk, and dairy products, some fortified cereals and soy products, and fortified nutritional yeast are strong sources.

Vitamin C

It’s soluble in water. Megaloblastic anemia can be caused by a deficiency. The following are strong sources: fruit and vegetables. The highest vitamin C content of all foods is present in the Kakadu plum and camu fruit.

Vitamin D

It is soluble in fat. Deficiency, or softening of the bones, can cause rickets and osteomalacia. Healthy sources: Exposure to ultraviolet B (UVB) from sunlight or other sources induces the production of vitamin D in the skin. Fatty fish, eggs, beef liver, and mushrooms are some of the good sources.

Vitamin E

It is soluble in fat. Deficiency is rare, but in newborns, it can cause hemolytic anemia. This is a disorder in which blood cells are killed too early and withdrawn from the blood.

Kiwi berries, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, germs of wheat, and whole grains are healthy sources.

Vitamin K

It is soluble in fat. Bleeding diathesis, an uncommon susceptibility
to bleeding, may result from deficiency.

The following are healthy sources: leafy green vegetables, avocado, kiwi fruit. A lot of vitamin K is found in Parsley.

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