To improve overall health and body functioning, people have to take the perfect combination of nutrients and vitamins. They are normally found in many fruits, vegetables and even in energy jars that are either fat-soluble or water-soluble. People just have to make sure to eat the right vitamins according to their bodies’ requirements so that metabolism and other organs can work properly.
Though, it’s uite difficult for people to now which vitamin would meet their daily needs. Since every person is associated with a different profession, it is obvious for them to demand different types of vitamins that could meet their daily routines’ reuirements. For instance, people working in the offices would ask for different vitamins as compared to those who are acting as firefighters. It’s just about exploring the types of vitamins and their functions for the respective body organs.
So, what should be done? Make sure to ask a doctor before taking any vitamin supplement as sometimes wrong supplement can also have negative effects over the body. A physician will also give right suggestion about the vitamin intake if a body is suffering from any deficiency. All people have to do is to consult with the right physician who is knowledgeable enough to make everything work in the right manner.
Types of Important Vitamins
For body’s normal functionality, there are 13 different types of vitamins that promise to provide benefits in one way the other. Their two main categories are:
Fat-soluble: These include vitamin E, D, A and K. Since the body stores all of them, they are being utilized whenever the deficiency occurs but their excess amount can cause some serious health issues.
Water-soluble: These include vitamin C, B1, B3, B2, B12, B6, folate and Biotin. he body doesn’t store these vitamins and the excess is secreted out in the form of urine. But, it is necessary to ensure their regular intake.
Benefits and Sources of Essential Vitamins
1. Retionol- Vitamin A
Vitamin A is considered as the source to keep vigorous mucus membranes strong while uses its antioxidant properties to improve the immune system. This type can save people from arthritis, heart disease, Alheimer’s disease and age-related muscular deficiency problems. Not only does it prevents the body from various diseases but also makes bones and teeth stronger. It also regenerates cells and protects the body from freckles and wrinkles that are linked with aging.
The sources rich in retinol usually lie under the category of dairy and milk products, consisting of: fish liver oil, chicken, kidney, cheese, yogurt, beef, pumpkins, sweet potatoes, leafy vegetables and carrots while fruits include: cantaloupe, peaches, apricots, winter squash and mangoes. As far as their intake is concerned, it should be: 700 mcg for women and 900 mcg for men.
2. Thimaine- Vitamin B1
Vitamin B1 converts all food elements into energy that is needed to keep the body active and lively for a longer time period. They are healthy for brain, skin, heart and hair. B1 also reduces the chances of heart diseases, kidney stones, indigestion and beriberi. While for elderly people, the risk of Alheimer’s are quite high so, they have to be more careful than young ones. Sources include dried beans, seeds, ham, nuts and pork chops.
3. Riboflavin- Vitamin B2
While exploring the types of vitamins and their functions, vitamin B2 turns out to be an essential option. It supports energy production and keeps body parts working. It also ensures satisfactory outcomes from other B vitamins. Vitamin B2 has proved to be useful for brain, eyes, skin, hair and blood. It helps to improve strength of the nervous system, energizes the immune system and body’s metabolic functions.
Sources of Vitamin B2 are: meat, mushrooms, whole grains, eggs, soybeans, liver, dairy products and poultry.
4. Nicotinic, Niacin Acid- Vitamin B3
This vitamin improves the digestive system, hair, skin health, nervous system and brain by converting food into useful energy. It also works for skin disorders, indigestion, diarrhea, heart disorders, high blood cholesterol, migraine, diabetes and high blood pressure.
Niacin is present in different natural eatable items if the body is not able to produce it. The body works with amino acid tryptophan along with B3 vitamin to produce niacin naturally. Some of the worthy sources vitamin B3 are peanut butter, poultry, mushrooms, whole grains, meat and potatoes
5. Biotin- Vitamin B7
Biotin is another effective vitamin to derive energy from the food items consumed. It helps in reducing fatty acids while digest carbohydrates, proteins and fat from the food eaten throughout the day. Biotin reduces freckles, pigmentation and other skin problems. Some of the common and worthwhile food items are poultry meat, sweet potatoes, fortified soy milk, almonds, liver, peanuts and eggs.
6. Pyridoxine (Vitamin B6)
Glycogen and proteins are among those foods high in antioxidants and vitamin B6 that are needed to improve overall body’s health. It is responsible to produce hemoglobin for better supply of blood across the body. Vitamin B6 does not only improve mood, sleep and appetite but also increases immunity over time. Even, in order to avoid seizures in infants, it’s crucial to avoid the deficiency of vitamin .
Unfortunately, most of the people cannot get enough amount of this nutrient because they usually do not know what they should be eating. For those individuals, it is necessary to add bran, potatoes, liver, sunflower seeds, lentils, meat, soybeans, nuts, chickpeas, bananas and oats in their diet.
7. Cobalamin (Vitamin B12)
While searching for the types of vitamins and their functions, cobalamin emerges as another important vitamin that is needed for the performance of nervous system, produce red blood cells and improve the metabolism. Anemia can be caused by deficiency of vitamin B12. So, it’s better to now more and more about the sources of cobalamin that usually include: animal foods like eggs, poultry, meat and seafood.
8. Panthothenic acid (Vitamin B5)
This vitamin helps to make blood in hemoglobin and fat. Neurological issues and blazing feet are also the resultant of its deficiency. Vitamin B5 is commonly found in avocado, mushrooms, poultry, tomatoes, broccoli and whole grains.
9. Folic acid (Folate)
Folic helps in creating new cells in the body. It prevents birth defects if taken in pregnancy while decreases the cause of colon and heart cancer risks or breast cancer, which is common in women especially for those, who are fond of alcohol. To ensure ample supply, it is necessary to take tomato juice, broccoli, black-eyed peas, spinach, orange juice and asparagus.
10. Vitamin D
Vitamin D is effective in improving the strength of bones as they are rich in phosphorus and calcium. It is important for making teeth and bones better and stronger. As far as the food items are concerned, people should take fish, rich beverages, milk, organ meats, eggs and fish liver oils.