Vitamins and It’s benefit
Vitamins and It’s benefit Vitamins are essential organic compounds that the body needs in small amounts to maintain normal physiological functions. They play vital roles in metabolism, immune function, cell and tissue health, and other bodily processes. Vitamins are typically obtained from food sources, though supplements may be used to prevent or treat deficiencies. They are divided into two main categories: fat-soluble and water-soluble. 1. Fat-Soluble Vitamins These vitamins dissolve in fats and oils, and are stored in the liver and fat tissues of the body. They are absorbed along with dietary fat. Vitamin A (Retinol): Essential for vision, immune function, and skin health. Sources: Liver, carrots, spinach, and egg yolks. Vitamin D: Helps in calcium absorption, promoting bone health. Sources: Sunlight, fortified milk, fish (salmon, mackerel). Vitamin E (Tocopherol): Acts as an antioxidant, protecting cells from oxidative damage. Sources: Nuts, seeds, spinach, and vegetable oils. Vitamin K: Crucial for blood clotting and bone health. Sources: Leafy greens, broccoli, fish, and meat. 2. Water-Soluble Vitamins These vitamins dissolve in water and are not stored in the body. Excess amounts are excreted through urine, so regular intake is important. Vitamin B1 (Thiamine): Important for energy production and nerve function. Sources: Whole grains, pork, and legumes. Vitamin B2 (Riboflavin): Helps with energy production and skin health. Sources: Milk, eggs, and green vegetables. Vitamin B3 (Niacin): Supports metabolism and nervous system health. Sources: Meat, fish, and whole grains. Vitamin B5 (Pantothenic Acid): Essential for energy production and hormone synthesis. Sources: Chicken, avocado, and whole grains. Vitamin B6 (Pyridoxine): Vital for brain development, nerve function, and red blood cell production. Sources: Fish, potatoes, and non-citrus fruits. Vitamin B7 (Biotin): Important for hair, skin, and nail health, as well as metabolism. Sources: Eggs, nuts, and seeds. Vitamin B9 (Folate/Folic Acid): Crucial for DNA synthesis and fetal development. Sources: Leafy greens, legumes, and citrus fruits. Vitamin B12 (Cobalamin): Essential for red blood cell production and nerve health. Sources: Animal products like meat, dairy, and eggs. Vitamin C (Ascorbic Acid): Necessary for collagen production, immune function, and antioxidant protection. Sources: Citrus fruits, strawberries, and bell peppers.