Vitamins are organic compounds that humans need in small amounts to stay healthy. They are often referred to as “essential supplements.” Vitamins play several roles in helping the body function properly, including:
- Boosting the immune system.
- Preventing or delaying health problems, such as heart issues, and problem.
- Helping healthy cell division and replication.
- Strengthening bones and teeth.
- Maintaining healthy skin and eyes
- Helping the body metabolize proteins and carbs.
What are the 13 types of vitamins?
There are 13 essential vitamins, and most vitamins come from food and dietary supplements.
Vitamin A
Function: It is essential for eye health.
Deficiency: Night blindness, hyperkeratosis, and keratomalacia.
Sources: Liver, cod liver oil, carrots, broccoli, butter, spinach, pumpkins, eggs, milk.
Vitamin B1
Function: It is essential to produce various enzymes that help break down blood sugar.
Deficiency: Beriberi and Wernicke-Korsakoff syndrome.
Sources: Yeast, pork, cereal grains, kale, cauliflower, potatoes, oranges.
Vitamin B2
Function: It is essential for healthy cell growth and development and guarantee metabolism.
Deficiency: Inflamed lips and cracked mouth.
Sources: Asparagus, bananas, persimmons, okra, milk, yogurt, meat, eggs, fish, and green beans.
Vitamin B3
Function: It contributes cells to growing and working correctly.
Deficiency: Pellagra, diarrhea, skin changes, intestinal issues.
Sources: Chicken, beef, tuna, salmon, milk, eggs, tomatoes, broccoli, carrots, nuts.
Vitamin B5
Function: It is essential to produce energy and hormones.
Deficiency: Paresthesia, pins and needles.
Sources: Meats, whole grains, broccoli, avocados, yogurt.
Vitamin B6
Function: It is vital for the growth of red blood cells.
Deficiency: Anemia and peripheral neuropathy.
Sources: Chickpeas, beef liver, bananas, squash, nuts.
Vitamin B7
Function: It contributes to keratin and enables the body to metabolize proteins, fats, and carbohydrates.
Deficiency: Dermatitis or intestinal inflammation.
Sources: Egg yolk, liver, broccoli, spinach, cheese.
Vitamin B9
Function: It is vital for DNA and RNA.
Deficiency: During pregnancy, this affects the normal development of the fetal nervous system.
Sources: peas, legumes, liver, some fortified grain products, and sunflower seeds.
Vitamin B12
Function: It is essential for a healthy nervous system.
Deficiency: Neurological problems and anemia.
Sources: Fish, shellfish, meat, poultry, eggs, milk, and other dairy products.
Vitamin C
Function: It contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, and acts as an antioxidant.
Deficiency: Scurvy.
Sources: Fruit and vegetables.
Vitamin D
Function: It is necessary for bone mineralization.
Deficiency: Rickets and osteomalacia.
Sources: Exposure to UVB rays from the sun causes the body to produce vitamin D. Fatty fish, eggs, beef liver, and mushrooms also contain the vitamin.
Vitamin E
Function: Its main role is to act as an antioxidant, which decreases the risk of widespread inflammation.
Deficiency: it may cause hemolytic anemia in newborns. This condition destroys blood cells.
Sources: Wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils.
Vitamin K
Function: It is vital for blood clotting.
Deficiency: Abnormal bleeding susceptibility or bleeding diathesis.
Sources: leafy greens, pumpkins, figs, and parsley.
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