Although vitamins are essential to our health, the true understanding of vitamins began in the early 20th century.
So far, scientists have identified 13 vitamins that the human body needs to maintain normal functions, of which 4 are fat-soluble and 9 are water-soluble.
Water-soluble vitamins (C and B vitamins) are easily absorbed into the body with the help of water, these substances cannot be stored in the body for long and are strictly regulated by the kidneys.
Fat-soluble vitamins (A, D, E, and K) require the help of fat to be absorbed by the body, and once in the body, these four vitamins are used or stored for future use for future use.
What exactly is each vitamin, what does it do, and what foods is it in? The following is a detailed analysis for you.
Vitamin A
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What is vitamin A?
Fat-soluble forms of retinol, retinal and retinoic acid.
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What does it do to the body?
Antioxidant protection against free radicals supports cell differentiation, allowing cells to develop their specific functions in the body, such as for eye health, skin health, reproductive and systemic health.
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Which foods contain vitamin A?
The retinol form of vitamin A is found in eggs, shrimp, and dairy products.
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What exactly does vitamin A do?
Vitamin A is not a single molecule, but a group of health-promoting molecules that have powerful protective effects against free radicals. In addition to supporting healthy tissue, skin, immune function and reproduction, vitamin A is most important for vision protection.
Vitamin A is a component of an important light-absorbing protein (rhodopsin) in receptors in the retina of the eye. The diet provides two forms of vitamin A: initial vitamin A and provitamin A. The best way to maintain vitamin A is that the original vitamin A must be converted into an active form, such as retinol. Carotenoids (plant pigments) are among the provitamin A nutrients, beta-carotene being the most common example; it’s basically two vitamin A molecules stuck together, so it’s easily and efficiently converted to retinol.
Regardless of the original form of vitamin A, they are converted in the gut to provide the body with retinol. Whatever form you take, vitamin A is a fat-soluble vitamin essential for eye health, organ and tissue health, immune function, skin, and a healthy pregnancy.
Vitamin B1 (thiamine)
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What is vitamin B1?
Water-soluble B-vitamins that act as coenzymes necessary for converting diet into cellular energy.
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What does it do to the body?
It helps metabolize nutrients in the diet so that they become energy for the body. It also supports cell division and systems throughout the body, including the skin and brain.
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Which foods contain vitamin B1?
Eat brown rice, pork, and squash to get thiamine.
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What exactly does vitamin B1 do?
Thiamin (another name for vitamin B1) helps us convert what we eat into energy that the body can use: The form of vitamin B1 helps other enzymes start chemical reactions, Break down carbohydrates, proteins and fats. This reaction converts starch, sugars, amino acids and fats into energy usable by the body’s cells.
Thiamin is not only involved in energy metabolism, its ability to affect the sugar-producing process of cells makes it key to the synthesis of DNA and RNA. Vitamin B1 also helps produce fatty acids and supports healthy cellular function. This important vitamin is stored in the liver, but for a short time. People on restricted diets or pregnant women are at risk for vitamin B1 deficiency.
Vitamin B2 (riboflavin)
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What is vitamin B2 (riboflavin)?
A water-soluble B vitamin involved in complex chemical reactions in energy production and other metabolic processes.
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What does it do to the body?
In vitamin B2 as part of a secondary response that helps you convert what you eat into energy your body can use.
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Which foods contain vitamin B2?
Dairy products, spinach, almonds and broccoli are good sources of vitamin B2.
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What exactly does a vitamin do?
Vitamin B2 not only aids in the metabolism of glucose, amino acids, and fatty acids, it also helps the body metabolize drugs and steroids, and helps convert tryptophan to niacin.
Riboflavin deficiency is accompanied by deficiencies of other B vitamins, especially niacin and pyridoxine. Athletes, alcoholics, and pregnant women are groups at higher risk of deficiency. Vitamin B2 is widely present in the diet.
Vitamin B3 (niacin)
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What is vitamin B3 (niacin)?
A water-soluble B vitamin involved in converting ingested food into energy.
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What does it do to the body?
Aids in converting food into useful energy. Niacin also supports a healthy nervous system, brain, digestive system and skin.
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Which foods contain vitamin B3?
Many foods contain niacin, but chicken, green leafy vegetables, corn, wheat, and fish are good options.
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What exactly does vitamin B3 do?
Vitamin B3 is essential for energy production, helping to convert food in the gut into the energy your cells and body need to function. Vitamin B3 performs these important functions because it is a component of two coenzymes, nicotinamide adenine dinucleotide (NAD) and nicotinyl adenine dinucleotide phosphate (NADP).
NAD and NADP have very similar coenzyme functions to riboflavin. They initiate electron transfer in redox reactions, especially during the molecular breakdown of macronutrients. Electron transfer provides a lot of the energy your body uses, and B vitamins (including niacin) play an important role in these processes. If you don’t get enough niacin and niacinamide (a derivative of niacin), you are at risk of developing pellagra.
Vitamin B5 (pantothenic acid)
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What is vitamin B5 (pantothenic acid)?
Water-soluble B vitamins are essential for turning your food into energy.
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What does it do to the body?
It is part of a life-sustaining coenzyme (CoA) that plays a role in the synthesis of fats, hormones, and blood components.
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Which foods contain vitamin B5?
Giblets, milk, avocados, seeds and broccoli all contain this important vitamin.
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What exactly does vitamin B5 do?
Vitamin B5 is very important to all mammals. This water-soluble nutrient is synthesized by plants and bacteria and is the main precursor of one of the most important coenzymes in the body, coenzyme A, which is needed to convert dietary carbohydrates, fats and proteins into energy.
Vitamin B5 is easily found in nature, so vitamin B5 deficiency is very rare. You also don’t have to worry about its oral toxicity as this has never been found in humans.
Vitamin B6
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What is vitamin B6?
A water-soluble B vitamin that supports over 100 enzymes in the body.
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What does it do to the body?
Plays a role in sleep, immune function and cardiovascular health through different neurotransmitters. Auxiliary amino acid metabolism.
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Which foods contain vitamin B6?
Beans, bananas, potatoes, meats and nuts.
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What exactly does vitamin B6 do?
Multifunctionality is the property of vitamin B6, which is involved in at least 100 reactions in the body and comes in many forms, all of which help make coenzymes that aid in protein and amino acid metabolism. Here are some important systems and processes in which this vitamin plays a role:
Glycogen (a large sugar molecule stored in the body) is converted to glucose (a sugar used for energy)
Immune function—by supporting the production of immune cells
Regulate hormones
Fat metabolism
Affects the synthesis of neurotransmitters in the nervous system
Regulates blood levels of the amino acid homocysteine, which is important for maintaining cardiovascular health
Vitamin B6 requires riboflavin, niacin, and zinc to activate, so you need vitamin B6 food and supplemental sources that contain a balance of vitamin B6 and zinc. But long-term intake of more than 100 mg per day can cause side effects, including neurotoxicity.
Vitamin B7 (Biotin)
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What is Vitamin B7 (Biotin)?
A water-soluble B vitamin that contains sulfur and supports energy production.
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What does it do to the body?
regulates gene expression, supports hair and bone health, promotes cell signaling, and aids in the production of glucose from non-carbohydrate substances.
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Which foods contain vitamin B7?
In many foods, especially fish, whole grains, yeast, liver and avocado.
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What exactly does vitamin B7 do?
Biotin (alias: vitamin B7) is part of a variety of metamorphosis magic: it participates in enzymatic reactions that make fat and protein also an important source of energy; vitamin B7 also helps regulate certain It affects the expression of some genes because it affects important proteins called transcription factors (proteins that help read the code of a cell’s DNA); vitamin B7 also modifies special proteins in the nucleus that help organize DNA, a process that also affects gene regulation.
Vitamin B7 has a more visible role in maintaining healthy bones and hair.
Vitamin B9 (Folic Acid)
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What is vitamin B9 (folic acid)?
A water-soluble B vitamin essential for building DNA and RNA.
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What does it do to the body?
Regulates cell metabolism and cell division, and coupled with its role in DNA and RNA, it supports healthy tissue growth and regeneration of red blood cells and immune cells. It is very important for fetal development, so it is important for pregnant women and women planning to get pregnant to get enough folic acid.
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Which foods contain vitamin B9?
Folic acid is found in beans, fortified grains, asparagus, broccoli, and spinach.
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What exactly does vitamin B9 do?
Vitamin B9 is important for building DNA and genetic material. It also plays an important role in cell division, both of which are important for the rapidly growing tissue of the fetus. The role of vitamin B9 in DNA and cell division is also important throughout the human life cycle, as is folate’s relationship to coenzymes that regulate cellular metabolism. Your red blood cells and immune cells also need folic acid.
Not getting enough vitamin B9 can put your cardiovascular health at risk. Folic acid helps convert the amino acid homocysteine to methionine; studies have shown that high concentrations of homocysteine in the blood have adverse effects on the cardiovascular system. The need for folic acid increases during pregnancy. The recommended intake (RDA) for pregnant women has been increased from 400 micrograms for normal adults to 600 micrograms. Insufficient folic acid during pregnancy is associated with low birth weight and increased rates of neural tube defects in babies. To avoid these problems, all women of reproductive age should supplement with 600 micrograms of folic acid per day.
Vitamin B12 (cobalamin)
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What is vitamin B12 (cobalamin)?
A water-soluble B vitamin that acts as a coenzyme in the metabolism of folic acid, etc.
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What does it do to the body?
It has been found to support cardiovascular and nervous system health, protect nerve cells, and play a role in the synthesis of DNA and red blood cells.
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Which foods contain vitamin B12?
Animal products contain B12 because it can only be made by bacteria in the gastrointestinal tract. Vitamin B12 is found in foods such as seafood, beef, fish, and eggs.
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What exactly does vitamin B12 do?
Vitamin B12 is the most chemically complex vitamin and the only vitamin that contains cobalt metal, which is very rare in the human body. Vitamin B12 helps:
Folic acid metabolism
DNA and red blood cell synthesis
Maintaining normal emotions
Maintain healthy homocysteine levels to protect your heart and brain
The process of absorbing vitamin B12 isn’t simple, either. The body needs two stages to absorb B12: Microbes make the B12 you get from your diet, which means they’re attached to protein. First, your body breaks down B12 from the protein you’re ingesting; then, it combines the vitamin with a different protein that’s made in your stomach. But be sure to have these two steps to make sure it gets absorbed. Vegetarians and vegans are susceptible to vitamin B12 deficiency because they do not eat meat, which is a major source of B vitamins. They may need to switch to supplements. No adverse effects have been documented, regardless of intake.
Vitamin C (ascorbic acid)
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What is vitamin C (ascorbic acid)?
A water-soluble vitamin that acts as an antioxidant, coenzyme, and catalyzes many physiological processes in the body.
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What does it do to the body?
Protects you from free radical damage and supports healthy collagen production, which affects your skin and connective tissue throughout your body. Vitamin C also benefits immune function and cardiovascular health.
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Which foods contain vitamin C?
You may know vitamin C from citrus fruits, but you can also get it from spinach, bell peppers, kiwi, Brussels sprouts, berries, tomatoes, and broccoli.
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What are the benefits of vitamin C?
Vitamin C is probably one of the most well-understood nutrients. It acts as an antioxidant in the body, releasing electrons at any time to neutralize compounds that can cause oxidative damage. . As such, it helps protect cells throughout the body for optimal health.
Vitamin C also helps stimulate skin cell proliferation and supports collagen production within the skin. Vitamin C helps promote the production of antibacterial cells, such as white blood cells. Powerful white blood cells help protect the body from invaders and keep you healthy. White blood cells also accumulate vitamin C to protect themselves from the oxidants they use to destroy pathogens.
Vitamin D (calciferol)
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What is vitamin D (calciferol)?
Commonly referred to as the sun vitamin, vitamin D is also produced when the skin is exposed to sunlight. Although commonly referred to as a vitamin, it acts more like a hormone.
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What does it do to the body?
Vitamin D supports bone health due to its role in the absorption and utilization of calcium. It also supports healthy immune function, mood and cardiovascular health by maintaining healthy blood pressure within the normal range.
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Which foods contain vitamin D?
Sunlight helps you make vitamin D, which is also found in fatty fish or fortified grains and dairy products.
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What exactly does vitamin D do?
Vitamin D comes in two main forms: ergocalciferol and cholecalciferol, known as vitamins D2 and D3, respectively. Vitamin D2 is usually man-made and used to fortify foods. Your body makes vitamin D3 with the help of ultraviolet B (UVB). Just 15-30 minutes of sun exposure is enough to produce a good amount of vitamin D.
One of the main uses of vitamin D in the human body is to support bone growth and maintain bone health. In addition, vitamin D has been shown to support healthy immune function, mood, and maintain normal ranges. healthy blood pressure within.
The body does make vitamin D with the help of sunlight, but vitamin D deficiency is common, especially if you live farther from the equator. This has a lot to do with the angle of the sun, the lower the sun is in the sky, the more UVB is filtered out by the atmosphere. So taking a vitamin D supplement is an effective and safe way for you to get enough vitamin D.
Vitamin E (tocopherols and tocotrienols)
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What is vitamin E (tocopherols and tocotrienols)?
Any of 8 lipid-soluble molecules with antioxidant capacity.
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What does it do to the body?
It functions as a potent antioxidant. Vitamin E prevents oxidative damage and helps maintain cell membranes. It is also involved in cellular communication.
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Which foods contain vitamin E?
Vegetable oils, nuts, green vegetables, blackberries, and broccoli are some foods that contain vitamin E.
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What are the benefits of vitamin E?
Most vitamins are helpers, acting as coenzymes that aid in chemical reactions. But vitamin E likes to work on its own, and the effects of this powerful antioxidant are unquestionable.
In addition to free radicals from the environment, free radicals are produced whenever your body converts food into energy. Antioxidants like vitamin E protect your cells by neutralizing these potential oxidative damage. Because it is fat-soluble, vitamin E is particularly effective in preventing fat oxidation, whether it occurs in the gut, blood, tissues and cell membranes.
Vitamin E also plays a role in the body’s immunity. It helps promote the connection of different immune cells and plays a role in immune cell signaling, both of which support immunity. This essential vitamin even maintains healthy blood vessels and supports cardiovascular health.
Vitamin K (phylloquinone, menadione)
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What is vitamin K (phylloquinone, menadione)?
A fat-soluble vitamin that binds calcium and affects the blood clotting process.
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What does it do to the body?
It helps activate protein, supports blood clotting and bone health.
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Which foods contain vitamin K?
Green leafy vegetables, broccoli, blueberries, olive oil, eggs, and grapes all contain vitamin K.
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What exactly does vitamin K do?
Vitamin K is key to supporting the process that helps the blood to clot properly, and it is involved in the synthesis of at least five proteins that regulate blood clotting activity.
Vitamin K also helps create a place throughout the body to bind protein for calcium, which is how vitamin K relates to bone health. It is important for bone remodeling (replacing old bone tissue with new material), a process absolutely necessary to maintain bone health.
Vitamin K comes in three forms: the first (K1) is found in green plants and nutraceuticals; K2 is produced by bacteria, some of which live in your gut; the last One form (K3) is artificial and used in animal feed
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