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The Essential Guide to Vitamins


WHAT ARE VITAMINS AND WHAT THEY DO?

Vitamins are a type of essential nutrient that your body requires to function properly, aid in growth and development, and help you live a healthy life. Vitamins shore up your bones, heal injuries and strengthen your resistant system. Vastly vitamins are not generated or are generated in very limited portions in the human body and typically come from the diet we eat. This food comprises vegetables, fruits, meat, etc. Every creature has various vitamin needs, and each organism produces vitamins in different ways. Canines, for example, can manufacture vitamin C from their body, whereas humans cannot. Humans, too, can synthesize vitamin D with the help of the sun.

Vitamin medicines or supplements are a form of tablets, capsules, powder containing vitamins. When people can't get enough vitamins from their regular diet or are on a diet, they frequently take vitamins supplements to meet their needs.


CATEGORY OF VITAMINS

There are two types of vitamins: fat-soluble and water-soluble.

FAT-SOLUBLE VITAMINS- After digestion, fat-soluble vitamins are stored in fatty tissue or the liver. Some of these vitamins may only last a few days, while others may last up to six months!

And when your body demands them, special transporters in your body transport them to the appropriate location!

Vitamins A, D, E, and K are examples of fat-soluble vitamins.

WATER-SOLUBLE VITAMINS- Compared to fat-soluble vitamins, water-soluble vitamins are far more unique. They are widely distributed throughout the body by blood circulation and do not stock up in the body like fat-soluble vitamins. Whatever water-soluble vitamins your body doesn't eat up is evacuated through the urine.

Vitamin C, as well as a slew of B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12, to name a few), are examples of water-soluble vitamins.


PURPOSES OF VITAMINS AND WHY THEY ARE SO IMPORTANT?

Let’s take a close look at the benefits we get from vitamins and what vitamins scarcity may lead to.


VITAMIN A

Vitamin A is made up of retinol, retinal, and retinyl esters. The main function of vitamin A is to regulate eyesight, immune function, reproduction, and cellular communication. Vitamin A-concentrations are found highest in liver and fish oils. Dairy products such as milk and butter and eggs also have a considerable amount of vitamin A. Leafy green vegetables such as spinach, kale, orange and yellow vegetables such as carrots, pumpkins, tomato products, fruits, and some vegetable oils provide the majority of dietary provitamin A.

VITAMIN B

B vitamins are divided into eight groups: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).

Vitamins B is essential for optimum health and well-being. B vitamins are the key components of a fit body, they have an instant impact on your energy levels, brain activity, and metabolic processes. B complex helps to prevent infections and supports or promotes cell health. They are responsible for great vision, correct nerve conduction, hormone and cholesterol production, cardiovascular health, and muscle tone.

Several foods contain B vitamins, which makes it easy to have enough through your diet. These foods include meats, seafood, whole grains, bread, beans, lentils, sunflower seeds, yogurt, some beans, citrus fruits, bananas, nuts, etc. However, there are countless vitamin B supplements available on the market.

VITAMIN C

Vitamin C, also known as ascorbic acid, is a vital nutrient. Because it is a water-soluble vitamin, it must be consumed regularly through diet or supplements. It is a strong antioxidant that can repel harmful free radicals and plays an essential part in infection control and blood clotting.

The foodways of this vitamin are veggies and fruits. Citrus fruits such as oranges, kiwis, lemons, grapefruit, bell peppers, strawberries, tomatoes, and vegetables with crucifers (broccoli, Brussels sprouts, cabbage, cauliflower), Potatoes blanches are the main sources of vitamin C.

Scurvy is caused by a lack of vitamin C, which causes collagen loss and the weakening of connective tissues.

VITAMIN D

Vitamin D is a nutrient which human body produces with the help of sunlight. However, numerous food and supplements can fulfill your daily vitamin D requirements. Seafood mainly tuna, salmon, and swordfish, egg yolk is D vitamin-rich food. Cod liver oil supplements are the best alternative to these foods. As vitamin D is responsible for bone building by absorbing calcium and phosphorous, a lack of vitamin D in the body results in a condition called rickets.

VITAMIN E

Vitamin E is an amazing antioxidant. It is available naturally in various foods and also in supplements. As it is an antioxidant it helps your body from tissue damage caused by free radicals. It is useful in the development of red blood cells. Nuts such as almonds, hazelnuts, and peanuts, sunflower seeds are a great source of E vitamin.

VITAMIN K

K vitamins are a group of vitamins and can be obtained from plant-based and animal-based foods. Vitamin K found in plants like green leafy veggies is called phylloquinone. Vitamin K found from animal-based food and fermented food are called menaquinones. Both of these types play an essential role in blood clotting and bones development. It is found in the whole body therefore its scarcity is rare but lack of K vitamin may lead to excessive bleeding, Osteopenia, or osteoporosis.


TIME TO DISCOVER A MYTH!

Vitamins are naturally available in foods we eat but when the body’s requirements are not fulfilled, people opt for supplements or pills. There are many myths around taking vitamins pills.

Let's bust a few of them!

  1. MYTH: The more supplements you take, the better.

FACT: People assume they can take vitamin pills at any dosage because they are easily available in the market and do not require a prescription. The reality is too many vitamins may lead to toxicity in the body so a limited dosage of vitamins is always good.

2. MYTH: Normal meds and supplements can coexist.

FACT: Supplements can interact with prescription medications or commonly used medications such as aspirin, antibiotics, and others. To avoid these negative interactions, you should always discuss the supplements you are taking with your doctor and pharmacist.


That is all about vitamins and vitamin pills that one should be aware of. A healthy diet and some self-care can satisfy your daily vitamin requirements. Keep these facts in mind and maintain a healthy lifestyle!


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