List of Vitamins and their functions to the body
We all are pretty sure and must have listened many times about Vitamins and how important they are to our body. Ever wondered how many types of vitamins are there in total? How exactly do they function to our body, how many types are there and how helpful they are for the proper functioning of our body?
Let us learn in simple words what exactly does Vitamins do to our body, their types and how can we take them through food.
What are Vitamins?
Vitamin is a molecule or you can say closely related set of molecules in the form of essential nutrients which make the body to function properly.
There are mainly two types of Vitamins, classified as either Water soluble or Fat soluble.
What are Water soluble Vitamins?
Water soluble vitamins are easily dissolved in water and are not stored in our body and is excreted from our body once the body absorbs all the nutrients present in them, thus it makes them mandatory to intake them consistently for the body to function properly.
What are Fat soluble Vitamins?
Fat soluble vitamins are insoluble in water and are stored in body in the type of lipids. They are absorbed in to the body through the intestinal tract.
Many studies show that there are 13 vitamins in total for humans, 9 are water-soluble and 4 are fat-soluble vitamins.
Fat-soluble Vitamins: A, D, E and K.
Water-soluble Vitamins: B and C vitamins.
Hope till now you are clear with the vitamins concept, now let the list of them and deficiency disease caused by each particular if not taken sufficiently.
| Vitamin | Deficiency disease caused | Food sources we get |
| Vitamin A | Night Blindness | From plant origin : carrots, leafy vegetables, spinach, pumpkin, orange and ripe yellow fruits From animal origin : All dairy products and fish |
| Vitamin B1 | Beriberi | Night Blindness and sometimes complete loss of vision |
| Vitamin B2 | Curled toe paralysis | Banana, dailry products and green beans |
| Vitamin B3 | Damage of liver | Mushrooms, fish, eggs and meat |
| Vitamin B5 | Paresthesia | Nausea , heartburn and diarrhea |
| Vitamin B6 | Anemia | Vegetables, tree nuts, bananas and meat |
| Vitamin B7 | Dermatitis | Leafy vegetables, raw egg yolk, liver and peanuts |
| Vitamin B9 | Folate deficiency | Liver, pasta, bread, leafy vegetables and cereal |
| Vitamin B12 | Anemia | Eggs, poultry, meat , fish and milk |
| Vitamin C | Scurvy | Vegetables, fruits and liver |
| Vitamin D | Osteoporosis | Liver, certain fish species, certain mushroom species and eggs |
| Vitamin E | Heart failure | Fruits, vegetables, nuts and seeds |
| Vitamin K | Bleeding diathesis | Liver, eggs, spinach and green leafy vegetables |
As we know in form of essential nutrients vitamins plays a very vital role to maintain the proper function of the body.
Have a look on highly nutritious and high in vitamins foods.
Eggs:
Eggs are the most nutritious food you can have on the earth. Especially egg yolk is loaded with full of minerals and vitamins, potent nutrients which also includes choline.
Not only they are filled with vitamins, they are high in protein and also play an important role in losing weight. So guys and girls if you want to lose weight eggs are the super food you can have. Vitamins like B2, B5, B12 and D are found.
Nuts:
Nuts are high in fat and calories but still they are a very good option for maintaining health and weight. They are highly nutritious including vitamin E, magnesium and selenium and antioxidants known as polyphenols.
Even though they are very high in fat still they are good for losing weight and many studies have proven that correct. They are helpful in boosting the good cholesterol to your body. Vitamins like B1, B2, B6 and E are found.
Here are lists of nuts you can find widely available are:
Almonds
Cashews
Walnuts
Hazelnuts
Pistachios
Brazil nuts
Avocados:
Avocados are good for losing weight and have proven to in showing a significant reduction in belly fat. It acts as good appetite suppressants. They neutralize DNA-damaging free radicals. Vitamin K is mostly found in it.
It also helps in decreasing the risk of diabetes.
Fish:
Fish is abundantly filled with Omega-3 fatty acids which is good health of the heart thus prevents it from cardiovascular diseases. For a good diet, it is advisable to take at least fish twice in a week. It is not only rich proteins and essential fats but also filled with nutrients and vitamins like Vitamin A, D, E, B1, B2, B3, B5 and B6.
Leafy Vegetables:
Leafy vegetables are flooded with nutrients, vitamins, calcium, minerals and excellent source of fiber with low calories. As they are rich in fiber thus helps to achieve in weight loss. You can find vitamins like A, C, E, K , B2, B3,B6 and B9 .
Green peas:
Green peas are a very good source of essential nutrients filled with proteins, so those who are vegetarian they can have this super food also healthy for the heart and those who are suffering with hypertension can which can lead to cardiac disease can prevent by taking this. They are rich in Vitamins like A, C, K, thiamine, manganese, iron, folate and phosphorous.
Seeds:
Seeds are filled with antioxidants, vitamins, minerals and also contain healthy polyunsaturated fats, monounsaturated fats which are good for preventing high blood pressure, cholesterol and diabetes.
It is advisable to take at least a handful of seeds daily to maintain a healthy lifestyle. You can find Vitamin B1, B2, B3, B5, B6 and vitamin E.
List of healthy seeds which you can find easily available are :
Chia seeds
Flax seeds
Pumpkin seeds
Sunflower seeds
Also read : Amazing benefits of Apple Cider Vinegar
Fruits:
All types of tropical and citrus fruits are good for health. Check the list of fruits and vitamins they are filled with.
| Banana | Vitamin A, B1, B2, B6 and as well as C |
| Pineapple | Vitamin A, B1, B2, B6, and C and folate |
| Water melon | Vitamin A, B1, B2, B6, and C and folate |
| Orange | Vitamin A, B1, B2, B6, and C and folate |
| Lemon | Vitamin A, B1, B2, B6, and C and folate |
| Grapefruit | Vitamin A, B1, B2, B6, and C and folate |
| Apple | Vitamin A, B1, B2, B6, and C and folate |
| Raspberries | Vitamin A, B1, B2, B6, and C and folate |
| Blueberries | Vitamin A, B1, B2, B6, and C and folate |
| Strawberries | Vitamin A, B1, B2, B6, and C and folate |
Hope this page has covered you with sufficient knowledge about the vitamins, how they are helpful in functioning of the body and in which foods you can find them.
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