How many of us know the true importance of Vitamin and all the different types with
their functioning?

Vitamins are chemical compounds found in trace levels in foods that are naturally occurring.
A vitamin deficiency may raise the chance of acquiring specific health problems.

Vitamins fall into one of two categories: water soluble or fat soluble. Vitamins A, D, E, and K that dissolve in fat and tend to accumulate in the body are known as fat-soluble vitamins. Vitamin C and the B-complex vitamins, including B6, B12, and folate, are examples of water-soluble vitamins that cannot be stored since they must dissolve in water in order to be absorbed by the body. Urine is the main route by which the body loses any water-soluble vitamins that are not needed, Because the body either cannot create vitamins or only generates very little of them, the majority must be obtained via diet.

The 13 vitamins: each vitamin that has since been discovered to be present:

Vitamin A

Retinol, retinal, and “the four carotenoids” which include beta carotene, are their chemical
names.

It dissolves in fat.

Function: It is critical to maintaining eye health.

Deficiency: This can lead to keratomalacia, which makes the cornea’s clear front layer stale
and hazy, causing night blindness.

Sources: Cantaloupe melon, eggs, apricots, milk, kale, spinach, collard greens, pumpkins, broccoli, carrots, sweet potatoes, butter, and certain cheeses.

B1 vitamin

Name chemically: Thiamine.

It dissolves in water.

Function: It is necessary for the production of many enzymes that aid in the breakdown of blood sugar.

Deficiency: Wernicke-Korsakoff syndrome and beriberi may result from this.

Sources: Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, potatoes, oranges, liver, and eggs are some of these.

B2 vitamin

Name for a chemical: riboflavin.

It dissolves in water.

Function: It aids in the breakdown of food and is necessary for the formation and
development of bodily cells.

Deficiency: Lip inflammation and mouth fissures are among the symptoms.

Sources: Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yoghurt, eggs, salmon, and green beans are examples of good sources.

B3 vitamin

Niacin, niacinamide are the chemical names.

It dissolves in water.

Function: Niacin is necessary for the body’s cells to develop and function properly.

Deficiency: Low amounts lead to pellagra, a medical condition that causes diarrhoea, skin
changes, and uneasy stomach.

Sources: Tofu, lentils, broccoli, carrots, tofu, meat, chicken, tuna, salmon, milk, eggs, and green vegetables are a few examples.

B5 vitamin

Pantothenic acid is the chemical name.

It dissolves in water.

Function: It is required for the synthesis of hormones and energy.

Deficiency: Paresthesia, or “pins and needles” is one of the symptoms.

Sources: Meats, whole grains, avocados, broccoli, and yoghurt are a few of these.

Vitamin B6

Pyridoxine, pyridoxamine, and pyridoxal are the chemical names for vitamin B6.

It dissolves in water.

Function: Red blood cell production depends on it.

Deficiency: Low amounts might cause peripheral neuropathy and anaemia.

Sources: Almonds, squash, bananas, beef liver, and chickpeas.

Vitamin B7

Chemical name for vitamin B7 is biotin.

It dissolves in water.

Function: It makes it possible for the body to metabolise carbs, lipids, and proteins. Additionally, it helps produce keratin, a structural protein found in nails, hair, and skin.

Deficiency: Insufficient amounts might result in intestinal inflammation or dermatitis.

Sources: Cheese, broccoli, spinach, liver, and egg yolk.

Vitamin B9

Folic acid and folinic acid are the chemical names for vitamin B9.

It dissolves in water.

Functions: It is necessary for the synthesis of RNA and DNA.

Deficiency: This might have an impact on the neurological system of the foetus during
pregnancy. Folic acid supplements are advised by doctors both before and during pregnancy.

Sources: Sunflower seeds, green vegetables, peas, legumes, liver, and certain fortified grain products. A few fruits also have modest levels.

Vitamin B12

Names for chemicals: methylcobalamin, hydroxocobalamin, and cyanocobalamin.

It dissolves in water.

Function: It is necessary for the neurological system to remain healthy.

Deficiency: Low amounts might cause anaemia of certain kinds and neurological issues.

Sources: Fish, shellfish, meat, chicken, eggs, milk, and other dairy products are a few examples, along with fortified cereals, nutritional yeast, and soy products. Practitioners of vegan diets may advise using B12 supplements.

Vitamin C

Ascorbic acid is the chemical name for vitamin C

It dissolves in water.

Function: It aids in the creation of bones, collagen, and the healing of wounds. In addition, it
functions as an antioxidant, boosts the immune system, fortifies blood vessels, and facilitates
the body’s absorption of iron.

Deficiency: This can lead to scurvy, which results in gum bleeding, tooth loss, and impaired
wound healing and tissue development.

Sources: Vegetables and fruits are good sources, but heating degrades vitamin C.

Vitamin D

The chemical names for vitamin D are cholecalciferol and ergocalciferol.

It dissolves in fat.

Function: The proper mineralization of bone depends on it.

Deficiency: This can lead to osteomalacia, or softening of the bones, and rickets.

Sources: When the body is exposed to UVB rays from the sun or other sources, vitamin D is produced. The vitamin is also present in eggs, cow liver, mushrooms, and fatty fish.

Vitamin E

Chemical names for vitamin E are tocotrienol and tocopherol.

It dissolves in fat.

Function: Because of its antioxidant properties, it helps guard against oxidative stress, which
raises the possibility of chronic inflammation and other illnesses.

Deficiency: Although rare, this can lead to neonatal hemolytic anaemia. Blood cells are
destroyed by this illness.

Sources: Leafy greens, eggs, nuts, wheat germ, kiwis, and vegetable oils.

K-complex

Menaquinone and phylloquinone are the chemical names.

It dissolves in fat.

Function: Blood clotting requires it.

Deficiency: Low concentrations might result in bleeding diathesis, an unusually high vulnerability to bleeding.

Sources: Parsley, figs, pumpkins, natto, and leafy greens.