Vitamins are the nutritive substances found in the foods that we consume. These substances are required in the body for healthy growth and development and each vitamin plays a specific role in the healthy building of our body. Just for example Vitamin A improves eye sight, Vitamin B synthesizes protein and energy, Vitamin C helps to heal cuts, and Vitamin D strengthens bones.
Types of Health Vitamins, their Functions and Sources
Vitamins are of two types:
Fat soluble– These vitamins get stored in the adipose or fat tissues of our body and some get stored in the liver. These wait within the fat layers of the body until the body feels the need to use them. While some of these fat soluble vitamins are stored in the body for a handful of days, some of these stay up to 6 months. The vitamins that come under this category are:
Vitamin A
Functions:
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- Improves Night Vision
- Improves Color Vision
- Maintains Healthy Skin
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Sources:
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- Milk
- Green leafy vegetables
- Orange fruits
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Vitamin D
Functions:
- Strengthens bones
- Absorbs Calcium
Sources:
- Milk
- Egg Yolk
- Fish
Vitamin E
Functions:
- Maintains body tissues
- Protects lungs
- Forms Red Blood Cells
Sources:
- whole grains
- Green leafy vegetables
- Wheat germ
Vitamin K
Functions:
- Help in Blood Clotting
Sources:
- Dairy products
- Green leafy vegetables
- Soybean Oil
- Broccoli
Water soluble – These vitamins instead of getting stored travel through the bloodstream and the unused portion is released out of the body through urine. These need regular replacement since they don’t stay within the body. The water soluble vitamins are:
Vitamin C
Functions:
- Strengthen body tissues
- Resists infection
Sources:
- Citrus Fruits
- Strawberry
Vitamin B Complex (B1, B2, Niacin, B6, Folic acid, B12, Biotin, and Pantothenic acid)
Functions:
- Help in Metabolism
- Yield Energy
- Synthesize Red Blood Cells
Sources:
- Whole Grains
- Poultry
- Sea food
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