A vitamin is a chemical compound that is a necessary micronutrient. An organism requires vitamins in little amounts for its metabolism to function properly. Essential nutrients are not produced in the body, either entirely or in adequate amounts, and must be received through food. Most people are acquainted with certain vitamins, such as vitamin B12, Vitamin A and vitamin C. They’re also known by several names, such as cobalamins, retinoids and ascorbic acid respectively. Vitamins can also be classified as fat-soluble or water-soluble. These water and fat-soluble properties of vitamins affect whether they can be stored in the body.
Types Of Vitamins
Vitamins are segregated into two broad categories, namely
Fat-soluble vitamins
Water-soluble vitamins
There are 4 fat-soluble and 9 water-soluble vitamins required for the proper functioning of the body. Let’s discuss these two types in detail.
Fat-soluble vitamins
Vitamins that are soluble in lipids or body fats are known as fat-soluble vitamins. The human body absorbs these substances through the intestinal tract with the help of dietary fat. These vitamins are then stored in the fatty tissues or liver. Fat-soluble vitamins can be stored in our systems for a long time.
The four fat-soluble vitamins are as follows:
Vitamin A (retinol)
Vitamin K (phylloquinone)
Vitamin D (calciferol)
Vitamin E (alpha-tocopherol).
Water-soluble vitamins
Water-soluble vitamins, unlike fat-soluble vitamins, cannot be stored in the body for extended periods. Following consumption, these vitamins are eliminated through urine regularly. This is why water-soluble vitamins must be consumed more regularly than fat-soluble vitamins. The water-soluble vitamins are as follows:
Vitamin B1
Vitamin B6
Vitamin B7
Vitamin B3
Vitamin B9
Vitamin B12
Vitamin C
Vitamin B2
Vitamin B5
Functions Of Vitamins
Vitamin A
Functions: Vitamin A maintains eye health, muscle and bone growth, strong immunity, healthy skin and teeth. In addition, it is an antioxidant that lowers the risk of certain cancers.
Sources: pumpkins, sweet potatoes, broccoli, carrots, dairy products, eggs, cod liver oil, spinach, etc.
Deficiency causes Night blindness and Xerophthalmia.
Vitamin D
Functions: Vitamin D maintains the normal levels of phosphorus and calcium in the blood. It thereby aids in forming bone tissues by assisting the body in absorbing calcium.
Sources: It is the only vitamin the body can adequately synthesise from sunlight. It can also be found in trace amounts in foods such as fish, fish oil, and fish oil.
Deficiency causes Osteoporosis and Rickets.
Vitamin E
Functions: Vitamin E is a type of vitamin that aids in producing red blood cells while also lowering oxidative stress. In addition, it is an antioxidant that safeguards vitamin A and lipids against damage.
Sources: Almonds, eggs, vegetable oils, kiwis, and leafy greens are good sources.
Deficiency causes neuropathy and haemolytic anaemia in children.
Vitamin K
Functions: Vitamin K helps in blood coagulation or clotting after a wound has formed by stimulating proteins and calcium.
Sources: Milk, tomatoes, eggs, green and leafy vegetables including kale, cabbage, spinach, etc.
Deficiency causes haemorrhage and bleeding diathesis.
Vitamin B1
Functions: Vitamin B1 plays a role in synthesising the enzymes involved in converting carbohydrates to energy. It is also essential for muscle, skin, hair, and nerve functions.
Sources: Brown rice, whole grain rye, kale, eggs, potatoes, pork, oranges, etc.
Deficiency causes Beriberi.
Vitamin B2
Functions: Vitamin B2 is required for maintaining healthy skin and blood. In addition, this vitamin plays a vital role in food metabolism and the synthesis of erythrocytes (red blood cells).
Sources: Bananas, dairy products, eggs, meat, green beans, asparagus, etc.
Deficiency causes mouth inflammation and fissures.
Vitamin B3
Functions: Vitamin B3 aids in digestion and is needed to maintain healthy skin and nerve functions. In addition, at high doses, it exhibits cholesterol regulating effects.
Sources: Salmon, milk, eggs, carrots, nuts, tofu, tomatoes, chicken, lentils, etc.
Deficiency causes Pellagra.
Vitamin B5
Functions: Vitamin B5 plays an essential role in food metabolism and hormone production.
Sources: Yoghurt, whole grains, meat, avocado, etc.
Deficiency causes Paresthesia.
Vitamin B6
Functions: Vitamin B6 is necessary for the formation of serotonin, the synthesis of red blood cells, and cognitive and immunological functions.
Sources: Beef liver, nuts, chickpeas, bananas, squash.
Deficiency causes anaemia and peripheral neuropathy.
Vitamin B7
Functions: Vitamin B7 or Biotin aids in the metabolism of nutrients like the structural protein keratin, which aids in the maintenance of healthy skin, nails, and hair.
Sources: Spinach, liver, broccoli, egg yolk, cheese.
Deficiency causes Dermatitis.
Vitamin B9
Functions: Vitamin B9 assists in the normal synthesis of RNA and DNA in foetuses and protects these genetic components against malignant transformation.
Sources: Peas, legumes, liver, sunflower seeds, etc.
Deficiency causes Megaloblastic anaemia. Lower levels of folate may also cause congenital disabilities called spina bifida.
Vitamin B12
Functions: Vitamin B12 is an essential vitamin for regulating the body’s metabolism. It helps synthesise red blood cells and DNA production and aids fatty acid breakdown. Cobalamin also maintains the proper functioning of the central nervous system.
Sources: Milk and other dairy products, meat, shellfish, fish, eggs, etc.
Deficiency causes different types of anaemia and neuropsychiatric disorders.
Vitamin C
Functions: Vitamin C, often known as ascorbic acid, has anti-ageing properties. It is because this vitamin aids in wound healing, blood vessel strengthening, bone-building, iron synthesis, and immune system maintenance by promoting collagen creation.
Sources: Citrus fruits, cabbage, Brussels, spinach, tomatoes, etc.
Deficiency causes Scurvy.
Conclusion
A vitamin is an organic molecule other than proteins, carbs, and lipids required for normal growth, nutrition, and health. Vitamins are not utilised to make cells or as a source of energy, but they work as essential catalysts in biological processes, and their lack causes major health disorders. The above article unpacks the functions of the 13 most essential vitamins required for the body’s normal functioning. The majority of these vitamins are water-soluble, and only 4 of them are fat-soluble.