The Functions and Food Sources of the Major Vitamins
Vitamins are chemicals which we need in relatively small amounts, to grow and remain healthy. Some are needed in only a few thousandths or even millionths of a gram each day.
Their role is to take part in the chemical reactions of metabolism. The lack of a vitamin causes the reaction in which it takes part to slow down. Since most metabolic reactions are part of long sequences of events, an alteration in the rate of any one of them can have widespread effects on the body.
There follows a list of vitamins and their functions within the body and also the food sources where we will find the said vitamin.
Vitamin A
Functions:
- aids reproductive functions
- improves the body's ability to heal
- improves the vision in dim light
- keeps the skin and bones healthy
- is an antioxidant
- improves the body's ability to heal
- improves the vision in dim light
- keeps the skin and bones healthy
- is an antioxidant
Food Sources:
- green vegetables
- fish
- oils
- eggs
- milk
- fish
- oils
- eggs
- milk
Vitamin B1 (Thiamine)
Functions:
- acts as an antioxidant
- improves mental agility
- enhances circulation
- helps to convert sugar to energy
- optimizes cognitive activity and brain function
- improves mental agility
- enhances circulation
- helps to convert sugar to energy
- optimizes cognitive activity and brain function
Food Sources :
- nuts
- milk
- egg yolks
- legumes
- whole grains
- yeast
- sunflower seeds
- milk
- egg yolks
- legumes
- whole grains
- yeast
- sunflower seeds
Vitamin B2 (Riboflavin)
Functions:
- help in the metabolism of carbohydrates, fats, and proteins
- boosts athletic performance
- necessary for red blood cell formation
- promotes healthy skin, hair, and nails
- together with vitamin A maintains and improves the mucous membranes in the digestive tract
- necessary for red blood cell formation
- promotes healthy skin, hair, and nails
- together with vitamin A maintains and improves the mucous membranes in the digestive tract
Food Sources :
- green vegetables
- milk
- cheese
- fish
- yogurt
- wheat
- whole grains
- yeast
- liver, kidney, and heart
- nuts
- milk
- cheese
- fish
- yogurt
- wheat
- whole grains
- yeast
- liver, kidney, and heart
- nuts
Vitamin B3 (Niacin)
Functions:
- aids in cell respiration
- improves circulation
- maintains healthy skin
- memory enhancer
- reduces blood pressure
- improves circulation
- maintains healthy skin
- memory enhancer
- reduces blood pressure
Food Sources :
- fish
- eggs
- dairy products
- legumes
- organ meats
- poultry
- whole grains
- meat
- eggs
- dairy products
- legumes
- organ meats
- poultry
- whole grains
- meat
Vitamin B5 (Pantothenic Acid)
Functions:
- aids in vitamin utilization
- aids the manufacture of red blood cells
- encourages healing
- aids the manufacture of red blood cells
- encourages healing
Food Sources :
- dairy products
- organ meats
- poultry
- vegetables
- eggs
- fish
- nuts
- sweet potatoes
- organ meats
- poultry
- vegetables
- eggs
- fish
- nuts
- sweet potatoes
Vitamin B6 (Pyridoxine)
Functions :
- acts as a natural diuretic
- aids absorption of B12
- alleviates nausea
- boosts immunity
- helps to control diabetes
- needed for normal brain function
- promotes healthy skin
- aids absorption of B12
- alleviates nausea
- boosts immunity
- helps to control diabetes
- needed for normal brain function
- promotes healthy skin
Food Sources :
- fruits
- vegetables
- eggs
- fish
- brown rice
- potatoes
- legumes
- poultry
- tuna
- whole grains
- yeast
- vegetables
- eggs
- fish
- brown rice
- potatoes
- legumes
- poultry
- tuna
- whole grains
- yeast
Vitamin B9 (Folic Acid)
Functions :
- builds up babies resistance to infection
- involved in protein metabolism
- improves skin condition
- helpful in the treatment of heart disease
- involved in protein metabolism
- improves skin condition
- helpful in the treatment of heart disease
Food Sources:
- green leafy vegetables
- root vegetables
- meat
- citrus fruits
- eggs
- cheese
- bananas
- whole grains
- root vegetables
- meat
- citrus fruits
- eggs
- cheese
- bananas
- whole grains
Vitamin B12 (Cobalamin)
Functions :
- aids synthesis of protein
- assists energy metabolism and immune function
- increases energy
- promotes healthy growth in children
- assists energy metabolism and immune function
- increases energy
- promotes healthy growth in children
Food Sources :
- milk
- dairy products
- seafood
- meat
- liver
- eggs
- dairy products
- seafood
- meat
- liver
- eggs
Vitamin B15 (Pangamic Acid)
Functions :
- acts to detoxify poisons and free radicals
- extends the life span of cells
- helps synthesize proteins
- lowers cholesterol
- extends the life span of cells
- helps synthesize proteins
- lowers cholesterol
Food Sources :
- brown rice
- sesame and pumpkin seeds
- whole grains
- sesame and pumpkin seeds
- whole grains
Vitamin C
Functions :
- helps wounds to heal
- maintains healthy gums and teeth
- sustain healthy growth and repair of body tissues
- boosts immunity
- maintains healthy gums and teeth
- sustain healthy growth and repair of body tissues
- boosts immunity
Food Sources :
- fresh fruits
- fresh vegetables
- potatoes
- fresh vegetables
- potatoes
Vitamin D
Functions :
- enhances immunity
- necessary for growth
- necessary for thyroid function
- aids absorption of phosphorus and calcium
- necessary for growth
- necessary for thyroid function
- aids absorption of phosphorus and calcium
Food Sources :
- butter
- cheese
- eggs
- fish
- oatmeal
- yogurt
- tuna
- sweet potatoes
- cheese
- eggs
- fish
- oatmeal
- yogurt
- tuna
- sweet potatoes
Vitamin E
Functions :
- accelerates healing
- boosts immunity
- improves oxygen utilization
- boosts immunity
- improves oxygen utilization
Food Sources :
- eggs
- leafy greens
- organ meats
- nuts
- seeds
- vegetable oils
- whole grains
- leafy greens
- organ meats
- nuts
- seeds
- vegetable oils
- whole grains
Vitamin H (Biotin)
Functions :
- aids in cell growth and replication
- aids in fatty acid production
- aids in the utilization of other B complex vitamins
- involved in energy metabolism
- promotes healthy hair
- strengthens nails
- aids in fatty acid production
- aids in the utilization of other B complex vitamins
- involved in energy metabolism
- promotes healthy hair
- strengthens nails
Food Sources :
- egg yolks
- bananas
- fruits
- cheese
- poultry
- walnuts
- whole grains
- saltwater fish
- milk
- liver(beef)
- kidneys
- bananas
- fruits
- cheese
- poultry
- walnuts
- whole grains
- saltwater fish
- milk
- liver(beef)
- kidneys
Vitamin K
Functions :
- helps in converting glucose into glycogen for storage in the liver
- aids in promoting longevity
- aids bone formation and repair
- helps prevent osteoporosis
- necessary for blood clotting
- aids in promoting longevity
- aids bone formation and repair
- helps prevent osteoporosis
- necessary for blood clotting
Food Sources :
- dark green leafy vegetables
- egg yolks
- oatmeal
- seafood
- whole wheat
- liver
- safflower oil
- soybeans
- egg yolks
- oatmeal
- seafood
- whole wheat
- liver
- safflower oil
- soybeans
Vitamins are substances that your body needs to develop and grow. Every vitamin has explicit work. In the event that you have low levels of specific vitamins, you may get medical issues. The most ideal approach to get enough vitamins is to eat a decent eating regimen with a variety of foods. Now and again, you may need to take vitamin supplements. It's a smart thought to ask your medical services supplier first. High dosages of a few vitamins can cause issues.
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