Type of Vitamins and Their functions

Vitamins are organic substance present in a very small amount in all foods that we eat. Vitamins are required for normal metabolism. There are 13 vitamins and divided into two type of Vitamins.

Water Soluble Type of  Vitamins

These vitamins travel through the body freely and do not remain in the body. Excess of these vitamins flush out from the kidney and thus exit the body. These are required by the body very frequently. A balanced meal provides all these vitamins to the body. No extra supplement is required.

NAME FUNCTION SOURCES
B1 (Thiamine) Good for nerve function

Part of enzyme and require for metabolism

Whole-Grain foods, nuts, cereals, Legumes, Seeds
B2 (Riboflavin) Part of enzyme and require for metabolism

Good for Vision and Skin

Milk and its products, green leafy vegetables, Cereals, Whole Grain foods
B3 (Niacin) Part of enzyme and require for metabolism

Good for Nerve and Skin

Fish, meat, Cereals, Whole Grain foods, green leafy vegetables, mushroom
B5 (Pantothenic Acid) Part of enzyme and require for metabolism

 

All foods
B6 (Pyridoxine) Part of enzyme and require for metabolism

Make red blood cells

Fish, meat, Fruits, green leafy vegetables
B7 (Biotin) Part of enzyme and require for metabolism

 

All foods

Produce by body bacteria

B9 (Folic Acid) Part of enzyme and make DNA Make red blood cells green leafy vegetables, Orange juice, legumes, seeds
B12 (Cobalamin) Part of enzyme and make new cells

Good for nerve system

Fish, seafood, meat, eggs, milk and its products.

Not present in plant foods

C (Ascorbic acid) Part of enzyme and require for metabolism

Antioxidant and helps in strong immunity

Helps in Iron absorption

Present in food and vegetables only like citrus fruits, cabbage family, berries, peppers, papaya, mango, kiwi

Fat Soluble type of Vitamins

These vitamins are stored in cells and are not excreted by the body. If you eat a lot of these vitamins then they convert to toxic. Balanced diet having all foods provides all these required vitamins.

NAME FUNCTION SOURCES
Vitamin A (beta-carotene converted to vitamin a) Good for eyes vision, immune system, skin, bone and tooth growth From animals – fortified milk, egg, cheese, cream, butter

From Plants – carrots, pumpkin, sweet potato, leafy dark green vegetables

Vitamin D Store in bone, helpful in absorbing calcium Egg yolk, fortified milk, fatty fish

From sunlight

Vitamin E Antioxidants, Protect cell walls Egg yolk, nuts, liver, seeds, and green leafy vegetables.
Vitamin K Helps in blood clotting Green leafy vegetables, cabbage family, milk
Closing out - Vitamins are the building block of the cells that provide great 
metabolism.To get these choose your diet wisely.They are present in all types 
of foods around us.

About Nishant

The purpose of start writing this blog is to bring the awareness about the importance of health in life. I know there are already a lot of blogs present on the internet but very fewer bloggers are there who follow a healthy lifestyle. Happy reading and hope you will get something to follow in your health regimen.
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