25 Must-Know Facts About Vitamins That Will Guide You To Eating Healthy Foods

Vitamins and minerals are important, yet only required in trace amounts by the cells of a human body.

Vitamins are organic compounds that are engaged in the construction and repair of damaged tissues in order to maintain the human body's metabolic functions. You must be aware of the importance of vitamins and minerals in our diets, which should ideally consist of fresh fruits, green leafy vegetables, and other healthy foods.

If fats, proteins, and carbs are the building blocks of our meal, vitamins and minerals are the nuts and bolts. They collaborate with one another and improve the efficacy of all the construction pieces.

'Vita' means life, and certain nutrients have been known to treat sickness since 1500 BCE. A Scottish navy physician discovered the therapeutic effect of citrus fruits in the 18th century. As a result, the British are known as 'Limeys' after the lemons used to treat sickness at sea. It wasn't until the late 1890s that a Vitamin C deficiency was identified as the cause behind the disease. Continue reading to find out more facts about vitamins!

What does the term 'vitamin' mean?

Before learning more facts about vitamins, it is important to have a proper understanding of what the term 'vitamin' means.

Vitamins are a type of organic substance that are needed by the human body in small amounts. The majority of important vitamins must be obtained from healthy foods, such as green leafy vegetables, fresh fruits, and other foods, since the body either does not create these vitamins or generates just a small amount.

Vitamin needs fluctuate depending on the organism. Humans, for example, require Vitamin C from their food, but dogs can create their own Vitamin C and do not require any supplement for the same. Vitamins are organic compounds found in small concentrations in natural diets. Consuming too little of any vitamin can raise the chance of acquiring certain health problems, which can cause degradation of health. Vitamins and minerals are important for healthy skin, bone health, hair, and other things. Vitamins are organic substances, which means that they include carbon. The body needs to cover vitamin requirements via healthy meals. There are now 13 vitamins that have been identified.

Vitamin Types: Fat-Soluble And Water-Soluble

There are mainly two types of vitamins in the body.

Water-soluble and fat-soluble vitamins are the two kinds of vitamins present in the body. Neither water-soluble vitamins nor fat-soluble vitamins are more vital than the other, but what they do and where they are located are vastly different. Having all the vitamins in good amounts is important for a healthy immune system. The majority of vitamins includes water-soluble vitamins. We can't store water-soluble vitamins since they dissolve in our body fluids. Thus having a steady supply is crucial to our health. Vitamins E, A, D, and K, on the other hand, may be stored in the fat stores of the body.

All the vitamins that are water-soluble and fat-soluble have two names. Vitamin C, which can be obtained from citrus foods, for example, is also known as ascorbic acid. Apart from Vitamin D, which we can get from the sun's rays on our skin, and some B vitamins like biotin and Vitamin K, which are produced by good bacteria in our gut, most of the vitamins that are required for the functioning of our body must be obtained through food. Vitamin deficiency can be harmful to the body and may result in muscle weakness and other problems. Vitamins are required for the proper functioning of the body and to maintain the immune system and proper immune function.

Vitamin And Their Major Functions In The Body

Vitamins that are categorized as water-soluble vitamins and fat-soluble vitamins have different functions in the body.

Water-soluble vitamins pass readily through the body and are frequently eliminated by the kidneys in excess amounts. For proper functioning, the body needs water-soluble vitamins in tiny, regular doses. These vitamins are less likely to reach hazardous quantities as compared to fat-soluble vitamins. Here are the functions of all the vitamins which come under water-soluble vitamins.

Vitamin B1 – Vitamin B1 is a precursor to an enzyme that is essential for energy metabolism and neuronal function. Vitamin B1 is crucial since it plays a role in several functions in the body's various processes. It catalyzes the conversion of carbs to sugar by acting as a catalyst. It also aids in the immune system's development and the neurological system's proper functioning.

Vitamin B2 - Vitamin B2 is an essential component of an enzyme involved in energy metabolism, as well as normal eyesight and skin health. Vitamin B12 is a vitamin that works towards improving the health of the body's blood vessels and nerve cells, as well as the production of DNA, which is the genetic material found in all of your cells. Vitamin B12 also helps in the prevention of anemia, a blood disorder that causes fatigue and weakness.

Pantothenic Acid – Pantothenic acid is a component of an energy-metabolizing enzyme. Vitamin B5, which is also known as pantothenic acid, is found naturally in foods, and sometimes even added to meals, and may be purchased as a supplement. Pantothenic acid is required for the production of a coenzyme, which is a chemical component that aids enzymes in the formation and breaking down of fatty acids as well as other metabolic processes, and the carrier protein, which is also involved in the fat formation.

Folic Acid – Folic acid is a component of an enzyme that is required for the production of DNA and new cells, particularly red blood cells. Folic acid is a critical vitamin for the human body.

Vitamin C – Vitamin C is another important nutrient that can be obtained from citrus fruits, orange juice, lemons, and other items. Vitamin C is a component of an enzyme required for protein metabolism; it is beneficial to the immune system and improves iron absorption. Vitamin C needs to be in the daily diet of any individual.

The functions of a fat-soluble vitamin are equally important for the working of the human body. These types of vitamins can be found in the cells of the body and are not as easily eliminated, in comparison to water-soluble vitamins. Fat-soluble vitamins do not need to be ingested as frequently as water-soluble vitamins, but they must be consumed in sufficient amounts. Over-intake of fat-soluble vitamin can lead to toxicity, which can lead to multiple other issues in the body. Fat-soluble vitamins should be abundant in a well-balanced diet. It may be more difficult for you to receive enough Vitamin D from food alone, so some people take supplements for Vitamin D, or take a multivitamin that includes Vitamin D. Here are the functions of fat-soluble vitamins.

Vitamin D - Vitamin D is required for optimal calcium absorption and is stored in the bones. Egg yolks, liver, fatty fish, fortified foods, cow's milk, and enriched margarine are all good sources of Vitamin D. The skin may produce Vitamin D when exposed to sunshine.

Vitamin E – Vitamin E helps to preserve the body's cell membranes. Vitamin E is a type of fat-soluble vitamin that may be found in a wide variety of foods. Vitamin E works as an antioxidant in the body, and helps to protect it from damage as a free radical. When a body turns the food it eats into energy, free radicals are created inside the body.

Vitamin K - Vitamin K is a collection of fat-soluble vitamins that aid in blood clotting, bone functioning, and calcium maintenance in the blood of the body.

What do you mean by a vitamin deficiency?

Your body needs 13 important vitamins, which may be obtained from fresh produce like whole grains, vegetables, and other healthy food sources.

Vitamin deficiencies can have a variety of health consequences depending on the vitamin you are deficient in.

Vitamin insufficiency is often linked to dietary factors. Vitamins are complex chemicals that may be found in a variety of foods, including fruits, vegetables, grains, animal foods, and seafood. Each vitamin may be found in a variety of non-animal and animal foods, and some foods are vitamin-fortified. Dairy products such as milk, for example, include calcium, which is a mineral rather than a vitamin and is fortified with Vitamin D. A variety of vitamins are routinely added to pasta, rice, and other whole grains.

Medical problems, in addition to dietary considerations, might impair vitamin absorption, even if your dietary vitamin intake is appropriate.

Vitamin deficiency can be caused by certain diets. Animal foods contain Vitamin B12, therefore a pure vegan or vegetarian diet may lead to Vitamin B12 and biotin deficiency in the body. If you don't consume enough dairy products, you may be in danger of Vitamin D deficiency. A diet of gluten products is one that excludes grains, which are naturally high in vitamins and are frequently fortified with them. As a result, a gluten-free diet might cause vitamin deficiencies, such as folate acid. Iron deficiency can leave you with tiredness and shortness of breath.

Vitamin E and Vitamin K deficiencies can occur as a result of a diet heavy in foods which are processed and low in fruits and vegetables which are fresh. Fresh produce is crucial to maintaining the health of the body. Lack of vitamins can cause issues with regard to blood pressure as well.

Some vitamin deficiencies induce many symptoms, and some of these symptoms can be tiredness or muscle weakness that might be caused by a combination of vitamin deficiencies. Some people test at a medical provider to confirm a vitamin shortage, because symptoms do not necessarily correlate with the specific vitamin deficiency. Vitamin deficiency diagnosis might take a while, since vitamin levels are not routinely tested. If you have symptoms or if your testing examination reveals bruising, cuts, skin discoloration, or neuropathy, your health practitioner may recommend testing for any kind of vitamin deficiency.

Even if your vitamin deficiency is caused by a medical issue, long-term modifications to dietary fiber can often help cure and prevent your condition from worsening. You may understand which foods contain the vitamins you require so that you can ensure that you are consuming enough of them. Many people consult with a nutritionist in these cases, as they can assist you in determining which things you should include in your diet, and what can increase the vitamin content of your diet. They can also provide assistance in developing a healthy diet plan.

There are a number of strategies to ensure that you are getting enough vitamins. Vitamin supplements with preformed vitamin content are a possibility. When there is a problem with the absorption of vitamins, supplements like B12 must sometimes be injected rather than being taken orally.