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Vitamins are substances you need so that your body can be healthy. First of all, not only do they keep your body healthy and functional, also they protect you from a variety of diseases. Vitamins for healthy body includes
A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).
Key Points
Furthermore, Vitamins have different jobs—helping you resist infections, keeping your nerves healthy, and helping your body get energy from food or your blood to clot properly.The best way to get enough of the 13 essential vitamins is to eat a balanced diet from a variety of foods.
Fat Soluble Vitamins for healthy body includes;
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. This is most likely to happen if you take supplements. It’s very rare to get too much of a vitamin just from food.
Vitamin A plays an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth; prevents night blindness and may help prevent lung cancer.
Source of Vitamin A: Salmon, other cold-water fish, egg yolks, fortified dairy products.
Vitamin D aids calcium absorption, and builds and maintains strong bones and teeth.
Where to get Vitamin D: Fortified milk, fortified soy/rice beverages, butter, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.
Vitamin E protects fatty acids; maintains muscles and red blood cells; and serves as an important antioxidant.
Source of Vitamin E: Eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals.
Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting.
Source of Vitamin K: spinach, broccoli, green leafy vegetables, liver.
Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair. Here are some of the other essential roles these vitamins play:
Build bones. Bone formation would be impossible without vitamins A, D, and K.
Protect vision. Vitamin A also helps keep cells healthy and protects your vision.
Interact favorably. Without vitamin E, your body would have difficulty absorbing and storing vitamin A.
Protect the body. Vitamin E also acts as an antioxidant (a compound that helps protect the body against damage from unstable molecules).
Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.
Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine. Water soluble vitamins for healthy body includes:
thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).Vitamin C
Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:
Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.
Vitamin C, found in citrus fruits, is an essential vitamin and important for your body.
Why you need Vitamin C:Strengthens blood vessel walls; promotes wound healing and iron absorption; helps prevent atherosclerosis; supports immunity; serves as a key antioxidant.
Source of Vitamin C:Citrus fruits, juices, melons, berries, peppers, broccoli, potatoes
Vitamin B1 is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.
Source of Vitamin B1: Pork, legumes, nuts, seeds, fortified cereals, grains.
Why you need Vitamin B2: Vitamin B2 is essential for energy metabolism. It also aids adrenal function, supports normal vision and helps maintain healthy skin.
Source of Vitamin B2: Fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, raw mushrooms.
Vitamin B3 is important for the body. It’s used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol.
Source of Vitamin B: Lean meats, poultry, seafood, milk; eggs, legumes, fortified breads, cereals.
Although it’s one of the essential vitamins, Vitamin B5 is relatively easy to come by.
Why you need Vitamin B5:Aids energy metabolism and normalizes blood sugar levels.
Source of B5: Almost all foods contain Vitamin B5.
Vitamin B6 is an essential vitamin for good health. It promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells. Due to benefit of Vitamin B6, we must include it in our diet.
Source of Vitamin B6: Meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans.
Vitamin B7 (also known as biotin) is an essential vitamin that plays an important role in maintaining a healthy metabolism.Seems like it has all nutrients required for healthy body.
Source of Vitamin B7: Egg yolks, soybeans, whole grains, nuts, yeast.
Vitamin B9 is an essential vitamin, and is especially important for pregnant women.
Why you need Vitamin B9: To make DNA, RNA, red blood cells, and synthesize certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects.
Source of Vitamin B9: Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados; legumes.
Why you need Vitamin B12: To make red blood cells, DNA, RNA, and myelin for nerve fibres.
Source of Vitamin B12: All animal products..
Above all, the recommendation on vitamins for healthy body reflect how much of each vitamin most people should get each day. So, The vitamins may be used as goals for each person.Therefore, How much of each vitamin you need depends on your age and gender. Most noteworthy, other factors, such as pregnancy and your health conditions, are also important.
Finally, The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods and whole grains.
For the reason that, Dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough vitamins. Similarly, supplements can be helpful during pregnancy and for special medical problems.
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