Which Vitamins are very important for our body?
- What are vitamins?
- Soluble in fat vs. water
- The 13 vitamins
Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body.
There is a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you).
Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.
Vitamins are organic compounds that people need in small quantities.
Most vitamins need to come from food because the body either does not produce them or produces very little.
For humans, vitamin D is not available in large enough quantities in food.
The human body synthesizes the vitamin when exposed to sunlight, and this is the best source of vitamin D.
Different vitamins play different roles in the body, and a person requires a different amount of each vitamin to stay healthy.
What are vitamins?
Vitamins are organic substances present in minute amounts in natural foodstuffs. Having too little of any particular vitamin may increase the risk of developing certain health issues.
A vitamin is an organic compound, which means that it contains carbon. It is also an essential nutrient that the body may need to get from food.
There are currently 13 recognized vitamins
Fat-soluble and water-soluble vitamins
Vitamins are either soluble, or dissolve able, in fat or water. We describe both types below:
Vitamins A, D, E, and K are fat-soluble. The body stores trusted Source fat-soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can stay in the body for days and sometimes months.
Dietary fats help the body absorb fat-soluble vitamins through the intestinal tract.
Water-soluble vitamins do not stay trusted Source in the body for long and cannot be stored. They leave the body via the urine. Because of this, people need a more regular supply of water-soluble vitamins than fat-soluble ones.Vitamin C and all the B vitamins are water-soluble.
All About Vitamins
• Prevents eye problems
• Promotes a healthy immune system
• Keeps skin healthy
• Found in: Milk, eggs, liver, oranges, dark green or
orange vegetables, cantaloupe, peaches, mangos.
• Promotes healthy bones, teeth, gums, and blood
• Forms collagen
• Helps heal wounds
• Helps the brain function well
• Found in: Red berries, kiwi, peppers, tomatoes,
broccoli, spinach, grapefruit, oranges
• Strengthens bones by helping the body absorb
• Found in: Sunlight, eggs, fish, milk
• Prevents damage to cells
• Aids in making red blood cells
• Found in: Vegetable oils, nuts, green leafy
vegetables, avocados, wheat germ, whole grains
• Helps to make red blood cells
• Important for nerve cell function
• Found in: Fish, red meat, poultry, milk, cheese, eggs
Roughly 99 percent of calcium in the body is found in bones and teeth, where it is crucial for structural support.
The remainder is found in the blood, muscles and intra-cellular fluids, where it is a critical part of many metabolic, neurological and muscular functions. Postmenopausal women (who have an elevated risk of osteoporosis and people who don’t consume dairy products (a primary source of calcium) are the mostly likely to require calcium supplements.
You can get calcium from dairy products (such as milk, cheese, and yogurt), fortified non-dairy milks (such as almond, soy and rice milks),
fortified orange juice, sardines with bones, tofu (if prepared with calcium), collard green, kale, and broccoli.
Iron is an essential part of building red blood cells, specifically hemoglobin, a protein that bonds with oxygen to oxygen through the blood from the lungs to the cells throughout your body.
Vegetarians need to consume almost twice as much iron daily because the iron in plant-based food is less available to the body than the iron found in animal products.
Pregnant women and people with iron-deficient anemia may also need supplements.
You can get iron from meat (especially red meat and liver), seafood, lentils, beans, tofu, cashews, and broccoli.
Magnesium plays an important role in the function of more than 300 enzymes that regulate various processes in the body,
including muscle and nerve function, heart rhythms and glucose control.
Older adults and people with diabetes may need supplements.
You can get magnesium from almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef and broccoli.
Zinc is a mineral that plays an important role in immune function and is essential for normal growth and development during pregnancy and childhood.
Vegetarians may also need supplements since the zinc found in plant-based foods is less available to the body than that found in meat and fish.
You can get zinc from red meat, poultry, seafood (especially oysters, lobster and clams), dairy products, whole grains, beans and nuts.