Vitamins

Vitamins are organic compounds that are crucial for various physiological functions in the body. Although they are required in small amounts, they play critical roles in metabolism, growth, development, and overall health. There are two main categories of vitamins: fat-soluble vitamins and water-soluble vitamins.

Fat-soluble vitamins include:

Vitamin A: This vitamin is important for vision, immune function, skin health, and cell growth. It is found in foods such as liver, carrots, sweet potatoes, spinach, and dairy products.

Vitamin D: This vitamin is essential for bone health, calcium absorption, immune function, and mood regulation. It is mainly obtained from sunlight exposure and fortified foods like fortified milk, fatty fish, and egg yolks.

Vitamin E: This vitamin acts as an antioxidant, protecting cells from damage caused by free radicals. It is found in nuts, seeds, vegetable oils, and green leafy vegetables.

Vitamin K: This vitamin is necessary for blood clotting and bone metabolism. It is found in green leafy vegetables, broccoli, Brussels sprouts, and fermented foods like cheese and natto.

Water-soluble vitamins include:

Vitamin B complex: This group includes several B vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). These vitamins play various roles in energy metabolism, nerve function, DNA synthesis, and red blood cell formation. They are found in a wide range of foods, including whole grains, meat, poultry, fish, dairy products, fruits, and vegetables.

Vitamin C: This vitamin acts as an antioxidant, supports immune function, collagen synthesis, wound healing, and iron absorption. It is found in citrus fruits, berries, kiwi, bell peppers, tomatoes, and dark leafy greens.

It’s important to obtain vitamins through a balanced diet that includes a variety of nutrient-rich foods. In some cases, supplementation may be necessary, especially for individuals with specific dietary restrictions, medical conditions, or inadequate nutrient intake.