Types of Vitamins
A
vitamin is defined as an organic
compound and a vital nutrient that an organism requires in limited amounts. An
organic chemical compound (or related set of compounds) is called a vitamin
when the organism cannot synthesize the compound in sufficient quantities, and
must be obtained through the diet; thus, the term "vitamin" is
conditional upon the circumstances and the particular organism.
We
all know vitamins and minerals are essential nutrients the body needs - but
what does each vitamin do? And which foods are vitamin powerhouses? Do u know that? Let us discuss about it-
Vitamin
A
Benefits
Growth
and cell development; healthy skin, hair, nails, gums, glands, bones, teeth;
prevents night blindness; essential for vision Lycopene
may lower prostate cancer risk. Diets rich in the carotenoids
alpha carotene and lycopene seem to lower lung cancer
risk. Carotenoids act as antioxidants. Foods rich in
the carotenoids lutein and zeaxanthin may protect against cataracts.
Good Food Source
salmon, other cold-water fish, egg
yolks, fortified dairy products. salmon, other
cold-water fish, egg yolks, fortified dairy products.
Did you know?
Many
people get too much preformed vitamin A from food and supplements. Large
amounts of supplemental vitamin A (but not beta carotene) can be harmful to
bones.
Vitamin
D
Benefits
Helps
maintain normal blood levels of calcium and phosphorus, aids calcium
absorption; builds, maintains strong bones, teeth.
Good Food Source
Fortified milk, fortified soy/rice beverages, butter, mushroom, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.
Did you know?
Many
people don't get enough of this nutrient. While the body uses sunlight to make
vitamin D, it cannot make enough if you live in northern climates or don't
spend much time in the sun.
Vitamin
C
Benefits
Strengthens
blood vessel walls; promotes wound healing, iron absorption; helps prevent
atherosclerosis; supports immunity; key antioxidant.
Good Food Source
Fruits and fruit juices
(especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries,
tomatoes, Brussels sprouts.
Did you know?
Evidence
that vitamin C helps reduce colds has not been convincing.
Vitamin
E
Blood
circulation, and protection from free radicals, protects fatty acids; maintains
muscles, red blood cells; an important antioxidant.
Good Food Source
Our
favorite Vitamin E-rich food is the mighty almond. You can also fill up on
other nuts, sunflower seeds and tomatoes to reap the benefits. eggs, vegetable oils, margarine, mayonnaise; nuts, seeds,
fortified cereals.
Did you know?
Vitamin
E does not prevent wrinkles or slow other aging processes.
Vitamin K
Benefits
Blood coagulation – that is, the
process by which your blood clots.
Good Food Source
Leafy
greens are the best natural sources of Vitamin K – so make sure you're eating
lots of kale, spinach, Brussels sprouts and broccoli.
Did you know?
Intestinal
bacteria make a form of vitamin K that accounts for half your requirements. If
you take an anticoagulant, keep your vitamin K intake consistent.
Vitamin
B1(Thiamine)
Benefits
Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.
Good Food Source
Pork, legumes, nuts, seeds,
fortified cereals, grains.
Did you know?
Most
nutritious foods have some thiamin.
Vitamin
B2(Riboflavin)
Benefits
Essential
for energy metabolism; aids adrenal function; supports normal vision, healthy
skin.
Good Food Source
Milk, eggs, yogurt, cheese, meats,
green leafy vegetables, whole and enriched grains and cereals.
Did you know?
Most
Americans get enough of this nutrient.
Vitamin B3(Niacin)
Benefits
Needed
to metabolize energy; promotes normal growth; large doses lower cholesterol.
Good Food Source
Meat,
poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter
Did you know?
Niacin
occurs naturally in food and can also be made by your body from the amino acid
tryptophan, with the help of B6.
Vitamin
B5(Pantothenic Acid)
Benefits
Aids
energy metabolism; normalizes blood sugar levels; synthesizes antibodies,
cholesterol, hemoglobin, hormones.
Good Food Source
Wide variety of nutritious foods,
including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados,
tomato products.
Did you know?
Deficiency
causes burning feet and other neurologic symptoms.
Vitamin
B6(Pyridoxine)
Benefits
Promotes protein metabolism;
metabolism of carbohydrates, release of energy; proper nerve function;
synthesis of red blood cells.
Good Food Source
Meat, fish, poultry, legumes, tofu
and other soy products, potatoes, noncitrus fruits
such as bananas and watermelons.
Did you know?
Many
people don't get enough of this nutrient.
Vitamin
B7 (Biotin)
Benefits
Vital for new cell creation, helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.
Good Food Source
egg yolks, soybeans, whole grains, nuts, yeast.
Did you know?
Many
people don't get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to
severe neurological complications. That's not a reason to avoid folic acid;
just be sure to get enough B12.
Vitamin B9(Folate, Folic Acid)
Benefits
To
make DNA, RNA, red blood cells, synthesize certain amino acids; important for
women to prevent birth defects.
Good Food Source
Liver, yeast; leafy green
vegetables, asparagus, orange juice, fortified flour, avocados; legumes.
Did you know?
Some
people, particularly older adults, are deficient in vitamin B12 because they
have trouble absorbing this vitamin from food. Those on a vegan or vegetarian
diet often don't get enough B12 as it's mostly found in animal products. They
may need to take supplements. A lack of vitamin B12 can cause memory loss,
dementia, and numbness in the arms and legs.
Vitamin B12(Cobalamin)
Benefits
Aids
in lowering homocysteine levels and may lower the
risk of heart disease. Assists in making new cells and
breaking down some fatty acids and amino acids. Protects nerve cells and
encourages their normal growth Helps make red blood cells and DNA.
Good Food Source
Meat,
poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk.
Did you know?
Some
people, particularly older adults, are deficient in vitamin B12 because they
have trouble absorbing this vitamin from food. Those on a vegan or vegetarian
diet often don't get enough B12 as it's mostly found in animal products. They
may need to take supplements. A lack of vitamin B12 can cause memory loss,
dementia, and numbness in the arms and legs.
Folic
Acid
Benefits
Cell renewal and preventing birth
defects in pregnancy.
Good Food Source
There are plenty of scrumptious natural
sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus
fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
Did you know?
Many
people don't get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to
severe neurological complications. That's not a reason to avoid folic acid;
just be sure to get enough B12.
Biotin
Benefits
Helps
convert food into energy and synthesize glucose. Helps make and break down some
fatty acids. Needed for healthy bones and hair.
Good Food Source
Many foods, including whole
grains, organ meats, egg yolks, soybeans, and fish.
Did you know?
Some
is made by bacteria in the gastrointestinal tract. However, it's not clear how
much of this the body absorbs.
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