The human body requires several different nutrients in order to function efficiently. This range is often divided into 2 parts - Macro and Micro nutrients. The first group is made up of Carbohydrates, Fats, and Proteins. They are responsible for sustaining and providing energy to the body, and are needed in large amounts. On the other hand, the Micro group is comprised of the other nutrients, which are consumed in comparatively smaller amounts, serve the body in different ways, and help us derive the energy needed from the macro nutrients. It is extremely essential to understand the importance of eating a variety of micro nutrients in daily life, out of which we will discuss Vitamins.
Vitamins
There are 13 Vitamins namely; Vitamin A, B (there are 8 sub-types), C, D, E, and K.
Out of these, Vitamins A, D, E, and K are fat-soluble, which means they dissolve in fat and are stored in the body, while the B sub-types and C Vitamins are water-soluble, which means they dissolve in water, and the excess is flushed out (implying that you need new supply every day). Each of these vitamins are important for the body in their own way.
Vitamin A
Forms/Types
Vitamin A is found as either Preformed Vitamin A or Provitamin A Carotenoids. Preformed Vitamin A is already present in foods, while Provitamin A Carotenoids are *Carotenoid pigments which the body converts into Vitamin A.
*Carotenoid pigments are derived from some yellow, orange, and red-colored fruits or vegetables.
Importance and Benefits
Sources
Deficiency
Intake Amount Recommended for adults
Vitamin B - the 8 sub-types
B1 [Thiamine]
Importance - Turns glucose into energy; participates in nerve function
Sources - Wholemeal cereal grains, sesame seeds, legumes, nuts, etc.
Deficiency - More common in countries with white rice as their staple, and in the west, is linked to alcohol intake and unbalanced diet.
Symptoms:
Confusion
Irritability
Fatigue
Conditions cause by Thiamine deficiency:
Beriberi - condition affecting cardiovascular, muscular, gastrointestinal, and nervous systems. Can be "dry" or "wet"; "dry" affects the nervous system, "wet" affects the cardiovascular system
Wernicke-Korsakoff syndrome - related to alcohol and thiamine-deficient diets. Reduction of thiamine absorption in the gut and increase in excretion from the kidney occurs because of the alcohol.
Intake Amount Recommended for adults - 1.2 mg daily
B2 [Riboflavin]
B3 [Niacin]
B5 [Pantothenic acid]
B6 [Pyridoxine]
B7 [Biotin]
B9 or Folate / Folic acid
B12 [Cyanocobalamin]
Vitamin C
Importance and Benefits
Vitamin C is extremely important, and works for the following causes:
Essential and helpful to making blood vessels, cartilage, muscle, and collagen in the bone
Assists in the body's (wound) healing process
It is an antioxidant and helps protect cells from free radicals (coming from breaking down food, sun, x-rays, etc), which are often associated with heart disease, cancer, and others
Aids with absorbing and storing Iron inside the body
Controls infections
Also, Vitamin C has been said to prevent Age-related Macular Degeneration (AMD) from becoming worse. Some studies have also pointed to a vitamin C -rich diet lessening the possibility of developing cataract.
Sources
Deficiency
Intake Amount Recommended for adults
Vitamin D
Forms/Types
Vitamin D can be either already present in food sources, added to some foods, or generated through synthesis when UV rays from the sun touch the skin.
Importance and Benefits
Sources
Deficiency
Intake Amount Recommended for adults
Vitamin E
Importance and Benefits
The nutrient Vitamin E is known to:
Be important for vision and reproduction
Maintain healthy blood, brain, and skin
Have antioxidant properties protecting cells from free radicals (which can cause diseases)
In addition to these benefits, research has also pointed towards Vitamin E possibly being able to slow the progression of Alzheimer's Disease with a high dosage. But, something to note is that the use of Vitamin E supplements may be linked with increased risk of prostate cancer, but this is not fully confirmed to be the case.
Sources
Deficiency
Intake Amount Recommended for adults
Vitamin K
Forms/Types
Vitamin K is mainly found as phylloquinone, the other type being menaquinones.
Importance and Benefits
Sources
Deficiency
Intake Amount Recommended for adults
In conclusion, Vitamins impact your body in many different ways, and are extremely important for you. Therefore, it is important to ensure a balance of these Vitamins in your daily diet and stay healthy!
Answer this short poll about what you learnt
What is the most important Vitamin in your opinion?
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Citations
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Assessed and Endorsed by the MedReport Medical Review Board