Facts about vitamins, What are Vitamins, Types and Benefits?

What are Vitamins?

Vitamins are natural substances found in plants and animals and known as Essential nutrients for human beings. The term vitamin was derived from "vitamine," a combination word made up by Polish scientist Casimir Funk from vital and amine, meaning amine of lifes. Human body uses these substances to stay healthy and support its many functions. There are two types of vitamins: water-soluble and fat-soluble.

 

Vitamin Facts

1. A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.
   
2. Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.
    
3. The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body. 

Types

Vitamins, one of the most essential nutrients required by the body and can be broadly classified into two main categories i.e., water-soluble vitamins and fat-soluble vitamins

Water-soluble vitamins
Water-soluble vitamins cannot be stored in the body, so you need to get them from food every day. Water-soluble vitamin are vitamin C and B-complex vitamins(such as vitamins, B6, B12).

Fat-soluble vitamins

The fat-soluble vitamins include vitamins A, D, E and K - since they are soluble in fat and are absorbed by the body from the intestinal tract. The human body has to use bile acids to absorb fat-soluble vitamins.

 

Here is a list of common vitamins, their health benefits and sources:

 

Type	Benefits	Sources
Vitamin A	Promotes normal vision, healthy immune system and regulates cell growth	Milk, eggs, liver, fortified cereals, darkly colored orange, broccoli, carrots, green leafy vegetables
Vitamin B1 (Also called Thiamin )	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	Breads, cereals, and pasta; meat and fish; dried beans, soy foods and rice
Vitamin B2 (Also called Riboflavin)	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Vitamin B3 (Also called Niacin)	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function	You'll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells as well as helps body produces chemical like antibodies, hemoglobin and insulin.	A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Vitamin B9 (also known as Folate, folic acid, or folacin)	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.
Vitamin B12	Vitamin B12 helps to make red blood cells,keeps the brain healthy, and is important for nerve cell function.	Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs.
Vitamin C (also called ascorbic acid)	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	vitamin C can be found in red berries, kiwi, red, green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	Your body can manufacture itself vitamin D with the help of Sunlight, You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.
Vitamin K	produces protein for bones and kidneys.	Green leafy vegetables, cereals, dairy products, eggs, milk, and other vegetables.

For More Information on vitamins, Check Wikipedia.

 

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