What vitamins are essential to good health?
Different vitamins help to maintain the working of different human organs and mechanisms, some are useful for eyesight while the others are good for healing the wounds, few of them make the bones strong and some are to make the immune system better.
It has indeed now been confirmed that the vitamins are as important as sleeping or a workout routine, but unfortunately, the human body does not generate the vitamins on its own. Here is a list of some of the most important vitamins, along with their benefits and their accessible sources.
How vitamins are classified?
The vitamins are categorically divided into the following two types:
Remain in the body in the liver and fatty tissues for a long time from several days to months. Vitamins A, D, E, and K are examples of them.
Remain for a brief time in the body. Because of this, we need to take them regularly to fulfill the requirements. Vitamins B and C are examples of them.
Vitamin A (Fat-Soluble)
Vitamin A mainly works on the immune system, eyesight, and skin. Deficiency of this can affect the eyes and can make the skin dry also can cause bone pain in rare cases.
Vitamin B1 (Water-Soluble)
Also known as Thiamine is available in various foods and also in supplement form, is very much useful for generating enough energy to make smooth running of the heart and brain and the deficiency of thiamine can cause serious damage to the brain and heart.
● Sunflower seeds
● Whole Grain rye
Vitamin B2 (Water-Soluble)
Named as riboflavin is very much needed to produce energy in the body, the growth of cells, as well as the breakdown of fat in the body long term deficiency of Vitamin B2, can damage of heart and brain and sometimes produce cancer.
Vitamin B3 (Water-Soluble)
Chemically named Niacin is a helping hand to the growth of the cells and their smooth operations. Deficiency of vitamin B3 can lead to a change of skin, diarrhea and can also upset the Intestines.
● Leafy vegetables
Vitamin B5 (Water-Soluble)
Named as Pantothenic Acid, when is high in deficiency can cause paresthesia, also known as "pins and needles". It is needed to produce energy in the body and also controls some hormones.
● Whole grain
Vitamin B6 (Water-Soluble)
Vitamin B6 or pyridoxine is one of the most important Vitamins on the list, responsible for the formation of red blood cells. A low level of Pyridoxine can cause anemia.
● Beef Liver
Vitamin B7 (Water-Soluble)
Also Known as Biotin and is very much essential for the production of protein in nails, hair, and skin. Vitamin B7 also metabolizes fats and carbohydrates. Inflammation of the intestine can be caused if the amount of Biotin gets low in the body.
● Egg Yolk
Vitamin B9 (Water-Soluble)
Chemically named Folic Acid is again one of the most necessary Vitamin for the human body. It is responsible for developing RNA and DNA. During pregnancy, doctors recommend a supplement of folic acid to avoid the deficiency which may affect the nervous system of fetuses.
● Fortified grain products
● Leafy Vegetables
Vitamin B12 (Water-Soluble)
Methylcobalamin is the second name of Vitamin B12. It is one useful element for the nervous system in the human body a good intake of this can save from anemia and neurological problems as well.
● Fortified Cereals
● Fortified soy Products
● Dairy products
Vitamin C (Water-Soluble)
Well known as Ascorbic acid works as antioxidants, helping the body to strengthen the blood vessels and absorbing a good amount of iron, it is also good for the immune system. Bleeding Gums, Loss of teeth and late healing of wounds can be faced because of the deficiency of Vitamin C.
● Uncooked fruits and vegetables
Vitamin D (Fat-Soluble)
Helps to make the bones strong and mineralized them effectively. Deficiency of vitamin can cause ricketsand can soften the bones if not taken in a good amount.
● The UV rays coming out of the core of the sun is the biggest source of Vitamin D
● Beef liver
Vitamin E (Fat-Soluble)
Tocotrienol is a hard name indeed but a useful element to save the body from Inflammation a bad feeling we all suffer from and also controls a lot of diseases.
● Vegetable Oils
Vitamin K (Fat-Soluble)
Is a very essential Vitamin also named menaquinone is useful to make the blood flow smooth and is resistive to create blood clots in the body and is helpful for unwanted bleeding.
● Leafy greens
So the list ended here, and it shows that vitamins are a negligible source of good health along with workout routines as nature has built everything in a balanced manner and we can neglect nothing to maintain a healthy lifestyle.