Vitamins are nutrients that body need in small amounts to maintain normal health.e.g vitamins A, C, D and E.
Vitamins Defined
If you are like most people, you've probably heard at least one of these sayings: 'Don't forget to take your vitamins!' or 'Eat your veggies -- they are packed with vitamins!' or maybe 'Need more energy? Take your vitamins!' But what exactly are vitamins?
Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
Types and Examples of Foods
There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of some vitamin types and common food sources:
Fat-Soluble Vitamins
Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale
Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course, sunshine!)
Vitamin E - is found in fortified cereals; leafy green vegetables; seeds; nuts
Vitamin K - can be found in dark green leafy vegetables; turnip/beet greens
Water-Soluble Vitamins
Vitamin B1, or Thiamin - come from whole grains; enriched grains; liver; nuts; seeds
Vitamin B2, or Riboflavin - comes from whole grains; enriched grains; dairy products
Vitamin B3, or Niacin - comes from meat; fish; poultry; whole grains
Vitamin B5, or Pantothenic Acid - comes from meat; poultry; whole grains
Vitamin B6, or Pyridoxine - comes from fortified cereals; soy products
Vitamin B7, or Biotin - is found in fruits; meats
Vitamin B9, or Folic Acid (Folate) - comes from leafy vegetables
Vitamin B12 - comes from fish; poultry; meat; dairy products
Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers
Purpose of Vitamins
Vitamins are used in many different ways inside your body. While vitamins do not directly serve as a source of energy, they do help the enzymes that generate energy from nutrients such as carbohydrates and fats. Here are some more ways vitamins function in your body:
Vitamin A
One of vitamin A's main roles is in the production of retinal. Your body uses retinal in the rods and cones of your eyes to sense light and help prevent night blindness. Vitamin A is also important for your teeth, bones, skin, reproduction, and a healthy immune system.