Vitamins are essential for the body to function properly and are required for normal cell growth, function, and development. Each vitamin plays a different role, and each human body needs a different quantity of vitamins to stay healthy and strong.
Read all about the common vitamin deficiencies and what you can do to avoid them.
Why Do We Need Vitamins?
Vitamins are organic (carbon-containing) chemicals that play a pivotal role in the body’s metabolism. Each organism produces and obtains vitamins differently. For example, vitamin C is not made by the human body’s tissues, but dogs can produce an abundance of vitamin C.
Although vitamins are needed in small quantities, they must be obtained from dietary sources because the body either produces them in minuscule quantities or doesn’t produce them at all. For instance, vitamin D, unlike other vitamins, is produced in the human body. It can only be obtained from a few natural sources like egg yolk and fish, and even then, it has to be transformed by the body to provide benefits.
Categories of Vitamins
Vitamins are essential nutrients that the human body needs. A deficiency of any kind of vitamin can lead to serious health conditions.
There are currently 13 types of vitamins that are classified based on their solubility.
Water-Soluble Vitamins
Most vitamins are water-soluble, which means they dissolve in water. The following 9 water-soluble vitamins can be obtained from dietary sources.
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6
Vitamin B7 (biotin)
Vitamin B9
Vitamin B12 (cobalamin)
Vitamin C
These are generally not stored in the human body and leave the body through urine. So, you have to get them regularly from a healthy and balanced diet.
Fat-Soluble Vitamins
Fat-soluble vitamins show a similar characteristic to oil and do not dissolve in water. There are 4 fat-soluble vitamins present in dietary sources.
Vitamin A
Vitamin D
Vitamin E
Vitamin K
They are the most abundant in high-fat foods. The body stores them in the liver and fatty tissue. So, they can stay in the body for a lot longer than water-soluble vitamins and can be absorbed into the bloodstream when consumed with dietary fats.
All About The 13 Vitamins
Following are the functions, deficiencies, sources, and benefits of each vitamin.
Vitamin A
Chemical names:
Retinoids are referred to as "preformed" vitamin A and include retinal, retinol, retinoic acid, and retinyl esters.
Carotene- include “the four carotenoids.”Beta carotene can be easily transformed to vitamin A as needed.
Benefits:
It is vital for eye health and keeps skin and tissues healthy. It’s also essential for the immune system and bone growth. Research also suggests that diets rich in lycopene may lower the risk of prostate cancer, and dietary sources with a high carotene may reduce the risk of lung cancer.
Deficiency:
Early symptoms of vitamin A deficiency may include night blindness and dry eyes. Severe deficiency of vitamin A results in Keratomalacia which causes cloudiness and in the front layer of the eye and makes the corneas soft.
Sources:
Retinoids sources: eggs, fish, beef liver, butter, fortified milk, shrimp, cheddar and swiss cheese, cod liver oil, and butter.
Carotene sources: carrots, spinach, pumpkin, mangoes, squash, turnip greens, broccoli, collard greens, kale, and sweet potatoes.
Vitamin B1
Chemical names:
Thiamine
Benefits:
It is essential for healthy hair, skin, muscles and is also critical for nerve function. It produces several enzymes which convert food into energy.
Deficiency:
A severe lack of thiamine can cause beriberi, leading to serious damage to the nervous system and heart. It can also cause Wernicke-Korsakoff syndrome, which is a neurodegenerative disorder.
Sources:
Brown rice, sunflower seeds, cereal grains, kale, cauliflower, liver, potatoes, eggs, asparagus, whole grain rye, oranges, yeast, acorn squash, and watermelons.
Vitamin B2
Chemical names:
Riboflavin
Benefits:
It helps transform food into energy and is essential for healthy skin, blood, hair, and the brain.
Deficiency:
Lack of riboflavin can cause fissures in the mouth. It can also lead to inflammation of the lips.
Sources:
Bananas, okra, cottage cheese, milk, eggs, meats, green leafy vegetables, fish, asparagus, persimmons, chard, and yogurt.
Vitamin B3
Chemical names:
Niacinamide, niacin, nicotinic acid
Benefits:
Niacin helps the growth of blood cells and is essential for healthy skin and the nervous system.
Deficiency:
Lack of niacin can cause pellagra, in which a person suffers from diarrhea and dermatitis. It can also lead to certain skin conditions.
Sources:
Milk, leafy vegetables, carrots, nuts, seeds, tomatoes, eggs, salmon, chicken, tuna, beef, lentils, tofu, broccoli, mushrooms, peanut butter, and potatoes.
Vitamin B5
Chemical names:
pantothenic acid
Benefits:
Vitamin B5 helps produce energy and make lipids, hormones, neurotransmitters, and hemoglobin.
Deficiency:
Lack of vitamin B5 can cause paresthesia which refers to a pricking or burning sensation in various parts of the body such as arms, hands, legs, or feet.
Sources:
Egg yolk, meats, mushrooms, whole grains, avocados, broccoli, and yogurt.
Vitamin B7
Chemical names:
Biotin
Benefits:
Biotin helps the body to synthesize glucose and metabolize fats, proteins, and carbohydrates. It also contributes to the production of keratin which is essential for skin, nails, and hair.
Deficiency:
Lack of biotin causes inflammation of the intestine and may also lead to dermatitis.
Sources:
Egg yolk, broccoli, cheese, spinach, liver, whole grains, and fish.
Vitamin B9
Chemical names:
Folacin, folate, folic acid.
Benefits:
It is essential for new cell creation and may also lower the risk of heart disease and colon cancer. If taken regularly during pregnancy, it can help prevent spine or brain congenital disabilities.
Deficiency:
Lack of vitamin B9 can affect the fetus’s nervous system during pregnancy.
Sources:
Leafy vegetables, legumes, peas, several fruits, turnip, sunflower seeds, fortified grains, liver.
Vitamin B12
Chemical names:
Cyanocobalamin, methylcobalamin, hydroxocobalamin.
Benefits:
It lowers the risk of heart disease and is essential for a healthy nervous system. It also helps break down fatty and amino acids.
Deficiency:
Low levels of vitamin B12 may lead to several neurological problems. It can also cause types of anemia which is a condition in which a person lacks a sufficient amount of healthy red blood cells to carry enough oxygen to the body's tissues.
Sources:
Fish, eggs, fortified nutritional yeast, poultry, milk, and other dairy products, fortified soy products, shellfish, and fortified cereals. Supplements are also recommended to people with vegan diets.
Vitamin C
Chemical name:
Ascorbic acid
Benefits:
Vitamin C strengthens blood vessels and helps with the absorption of iron. It also acts as an antioxidant and supports the immune system. Research also suggests that it may lower the risk of breast and stomach cancers. It helps produce collagen and contributes to bone formation and wound healing.
Deficiency:
Lack of vitamin C results in scurvy which causes loss of teeth, poor tissue growth, and bleeding gums.
Sources:
Fruits, especially citrus, and vegetables like broccoli, potatoes, Brussels sprouts, spinach, and bell peppers.
Vitamin D
Chemical names:
Ergocalciferol and cholecalciferol
Benefits:
It is essential for the absorption of calcium which strengthens bones. It also helps to maintain strong and healthy teeth. Taking vitamin D supplements is also known to reduce fractures.
Deficiency:
Severe lack of vitamin D can cause rickets and softening of the bones or osteomalacia.
Sources:
Exposure to sunlight can produce vitamin D. Dietary sources include fatty fish, beef liver, mushrooms, and eggs.
Vitamin E
Chemical name:
Alpha-tocopherol
Benefits:
Vitamin E performs as an antioxidant that helps to neutralize unstable molecules. It can also help prevent the risk of widespread inflammation and other various diseases.
Deficiency:
Severe lack of vitamin E can rarely cause hemolytic anemia in newborn babies, which is a condition that damages blood cells.
Sources:
Kiwi, nuts, eggs, vegetable oils, leafy vegetables, and almonds.
Vitamin K
Chemical names:
Menadione, phylloquinone.
Benefits:
Vitamin K activates the proteins and calcium, which are necessary for blood clotting. It may also prevent the risk of hip fractures.
Deficiency:
Lack of vitamin K can make a body susceptible to bleeding.
Sources:
Natto, parsley, figs, leafy greens, and pumpkins.
Other Nutrient Deficiencies
Nutrients are essential for good health. Apart from vitamin deficiencies, there are several other nutrient deficiencies as well.
Magnesium Deficiency
Magnesium is a mineral essential for bone structure and plays a vital role in more than 300 enzyme reactions. Apart from being naturally present in many foods, it's available as a dietary supplement, present in some antacids and laxatives, and added to other food items.
Magnesium is an essential element needed to maintain health. It plays an active role in energy production, helps with the flow of nerve function, assists muscle function, maintains a normal heart rhythm, regulates normal blood pressure, and supports the immune system.
Lack of magnesium intake can lead to several conditions, including heart disease, osteoporosis, type 2 diabetes, and metabolic syndrome.
The sources of magnesium include nuts, dark chocolate, leafy vegetables, and whole grains.
Calcium Deficiency
Calcium is necessary for every cell in the human body. It is extremely important for bone maintenance and teeth health.
Calcium deficiency is very common in both children and adults in the United States. Nutritional supplements are often required to meet the requirement of calcium needed by our body.
Dietary sources of calcium include dairy products, green vegetables, and fish.
Iron Deficiency
Iron is a mineral essential for red blood cells. It is a necessary component that transports oxygen to cells by forming a bond with hemoglobin.
Iron deficiency affects more than 25% of the people in the world and is one of the most common nutrient deficiencies. It can result in anemia which causes a weakened immune system, damage the nerve function, and also cause mild symptoms such as tiredness and weakness.
Iodine Deficiency
Iodine is essential for producing thyroid hormones that enable bone maintenance, brain development, and growth.
Iodine deficiency is also extremely common and affects approximately a third of the world’s population. It can result in an enlarged thyroid gland and cause shortness of breath, palpitations, and weight gain.
The dietary sources of iodine include fish, dairy, eggs, and seaweed.
Vitamin and other Nutritional Supplements
A balanced and healthy diet is essential for the body to fulfill the requirement of vitamins. However, many people are not getting sufficient nutrients required from their diets, and as they get older, their ability to absorb nutrients from foods also decreases.
Some vitamins such as vitamin D and vitamin B12 are a little harder to find in foods, especially for vegans and vegetarians who cannot consume meat and other dairy products.
So, to ensure that you maintain good health, you need to take supplements. Multivitamins and other nutritional supplements are commonly taken by many people in the United States and bridge the dietary gaps.
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