Importance of Vitamins

Introduction

Vitamins allow our body to grow and develop. They handle all bodily functions such as metabolism, immunity, and digestion. 

The word “vitamin” is often used as an everyday reference to minerals, fatty acids, amino acids, and other vitamins. Vitamins are organic substances, whereas minerals are inorganic elements. Minerals usually come from soil or water as they are absorbed by plants and then eaten by us. Everyone requires a certain level of minerals such as calcium to grow. Minerals such as chromium, selenium, and zinc are called trace minerals because a small quantity of them is required for our bodies. 

Biological Importance of Vitamins

Vitamins have a lot of importance since even one particular vitamin deficiency can result in disorders like scurvy, pellagra, beriberi, bleeding disorders, rickets, blindness, and even death. Whether in infancy or old age, vitamins are essential for proper health throughout life. Our body requires growth, and vitamins necessitate it the right amount. 

The first evidence for the existence of vitamins came out in the late 19th century. In the lab of a Dutch physician and pathologist, Christiaan Eijkman, a nerve disease called polyneuritis broke out among his laboratory chickens. He noticed it was comparable to beriberi. 

In 1897, he demonstrated that they caught polyneuritis when he fed his chickens polished rice. But when he fed them unpolished rice, the disease went away. Casimir Funk, in 1912, coined the term “vitamin,” and studies on the importance of vitamins picked up pace afterwards.

Essential Vitamins

There are thirteen recognised vitamins, and all of them are essential for a healthy body. 

1. Vitamin A – This vitamin is fat-soluble. Its chemical names are retinol or retinal. 

• Function – It is vital for good eyesight.
• Deficiency – Lack of Vitamin A can cause eye disorders such as night blindness and keratomalacia. Keratomalacia is an eye condition when the transparent front layer of the eye becomes dry and cloudy.
• Sources – Liver, kale, carrot, broccoli, sweet potato, butter, pumpkin, spinach, eggs, apricots, milk, melon, etc.

2. Vitamin B1 – This is water-soluble. Its chemical name is thiamine.

• Function –  It is vital for producing enzymes that help break down blood sugar.

• Deficiency – A lack of this vitamin can cause beriberi and Wernicke-Korsakoff syndrome.
• Sources – Peas, fresh fruits, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, oranges, liver, nuts, eggs, etc.

3. Vitamin B2 – It is a water-soluble vitamin. Its chemical name is riboflavin.

• Function – It is vital for producing enzymes that are required to break down blood sugar. It also helps in metabolisation.
• Deficiency – A lack of this vitamin may cause lips and mouth fissure inflammation.
• Sources – Asparagus, mushrooms, milk, yogurt, meat, eggs, fish, etc.

4. Vitamin B3 – It is a water-soluble vitamin. It has two chemical names: niacin and niacinamide.

• Function – It is essential for the proper functioning and growth of cells.
• Deficiency – A lack of niacin can cause diarrhoea, skin changes, intestinal upsets, and a health issue called pellagra.
• Sources – Chicken, beef, tuna, eggs, tomatoes, leafy vegetables, nuts and seeds, tofu, lentils, etc.

5. Vitamin B5 – It is a water-soluble vitamin. Its chemical name is pantothenic acid.

• Function – It is essential for the production of energy and hormones in the body.
• Deficiency – A lack of niacin can cause diarrhoea, skin changes, intestinal upsets, and a health issue called pellagra.
• Sources – Meats, grains, broccoli, avocados, yogurt, etc.

6. Vitamin B6 – It is a water-soluble vitamin. It has three chemical names – pyridoxine, pyridoxamine, and pyridoxal.

• Function – It is essential for the production of red blood cells in the body.
• Deficiency – A lack of this vitamin may cause anaemia as well as peripheral neuropathy.
• Sources – Chickpeas, bananas, squash, beef liver, nuts, etc.

7. Vitamin B7- It is a water-soluble vitamin. Its chemical name is Biotin.

• Function – It is essential for the metabolisation of proteins, fats, and carbs. Another role played by this vitamin is the maintenance of skin hair and nails by making a structural protein named keratin.

• Deficiency – A lack of this vitamin can cause dermatitis or intestinal inflammation.
• Sources – Yolk of egg, broccoli, liver, spinach, cheese, etc.

8. Vitamin B9 – It is a water-soluble vitamin. Its chemical names are folic acid and folinic acid.

• Function – It is required for making RNA and DNA.
• Deficiency – A lack of folic acid in pregnant mothers can lead to an impaired nervous system of the infant.
• Good Sources – Leafy vegetables, peas, pulses, liver, sunflower seeds, etc.

9. Vitamin B12 – It is a water-soluble vitamin. Their chemical names are cyanocobalamin, hydroxocobalamin, and methylcobalamin.

• Function – It plays a major role in keeping the nervous system healthy.

• Deficiency – A lack of this vitamin may cause anaemia and some neurological issues.
• Sources – Fish, meat, poultry, eggs, dairy products, fortified cereals, fortified soy products, etc. 

10. Vitamin C – It is a water-soluble vitamin. Its chemical name is ascorbic acid.

• Function – It contributes to collagen production, healing wounds, and bone formation. It also carries out tasks like strengthening blood vessels, iron absorption, and supporting the immune system. 

• Deficiency – A lack of this vitamin can cause scurvy that results in bleeding gums, loss of teeth, and poor tissue healing.
• Sources – Citrus fruits, and most of the raw vegetables and fruits. 

11. Vitamin E – It is a fat-soluble vitamin. Its chemical names are tocopherol and tocotrienol.

• Function – It is essential to prevent oxidative stress, an issue that triggers the risk of inflammation and numerous diseases.

• Deficiency – A lack of this vitamin can cause hemolytic anemia in newborn babies, which destroys blood cells. It is a rare condition.
• Sources – The wheat germ, kiwis, nuts, leafy vegetables, oils, etc.

12. Vitamin K – It is a fat-soluble vitamin. It has two chemical names: phylloquinone and menaquinone.

• Function – It is essential to prevent blood loss by promoting blood clotting at the site of injuries.

• Deficiency – A lack of this may lead to excess blood loss or bleeding diathesis.
• Sources – Natto, spinach, pumpkin, figs, parsley, etc.

Non-essential Vitamin

1. Vitamin D – It is a fat-soluble vitamin. It has two chemical names: ergocalciferol and cholecalciferol. 

• Function – It contributes to collagen production, healing wounds, and bone formation. It carries out tasks like strengthening blood vessels, iron absorption, and supporting the immune system. 

• Deficiency – A lack of this vitamin can cause a medical condition like rickets and osteomalacia, or the softening of the bones.
• Sources – Sunlight (exposure to UV rays), fatty fish, beef liver, eggs, mushrooms, etc.

Conclusion

Presently, in about one billion of the population of India, one in every seven people suffer from a lack of access to food. At least two billion people around the world do not receive an adequate amount of vitamins and minerals and suffer from”’hidden hunger.”

Even in the most resourceful countries, the shifting diets of people is compromising with the apt amount of nutrition required for a healthy body. People must understand the importance of vitamins and their right consumption.