Table of Content
Understanding Vitamins
In simple words, Vitamins are organic compounds that our bodies need in small amounts to function properly. They are important for various physiological processes, including metabolism, cell repair, and immune function. There are a total of 13 essential vitamins that the human body requires for optimal health and functioning. These vitamins are of two different categories.
Water-Soluble Vitamins
These vitamins dissolve in water and are not stored in the body, which means they need to be replenished regularly. There are a total of 9 water-soluble vitamins. Vitamin C and the B vitamins (such as B12, B6, folate, etc.) fall into this category. They are crucial for producing energy, synthesising collagen, and functioning the nervous system.
1. Vitamin C (Ascorbic Acid):
Vitamin C is also commonly known as Ascorbic Acid. It acts as an antioxidant and plays a key role in collagen synthesis, immune function, and wound healing. It also improves the health of teeth and gums and helps in the absorption of iron from plant-based foods. It helps in recovery and healing thereby reducing the risk of chronic diseases such as heart disease and cancer.
Inadequate vitamin C intake can cause scurvy, which is a condition defined by tiredness, anaemia, bruising, bleeding gums, delayed wound healing, easy bruising, and discomfort in the joints.
The citrus fruits such as oranges and grapefruits, strawberries, kiwi, bell peppers, broccoli and kale are excellent sources of vitamin C.
2. Vitamin B1 (Thiamine):
Vitamin B1 is also known as Thiamine. It is crucial for the metabolism of the body producing energy, the functioning of the nervous system and breaking down carbohydrates into energy. It also supports the healthy nervous system and cardiovascular system. It also helps in the synthesis of neurotransmitters which are essential for a healthy brain and cognitive function.
A lack of Vitamin B1 can cause diseases such as beriberi (both wet and dry), peripheral neuropathy, and Wernicke-Korsakoff syndrome, especially in alcoholics.
Some of the great sources of Thiamine are whole grains, pork, legumes, nuts, seeds, and fortified cereals.
3. Vitamin B2 (Riboflavin):
Vitamin B2 is also called Riboflavin. It helps in breaking down fats, drugs and steroids. It also acts as an antioxidant and helps in maintaining healthy skin and eyes. It breaks down carbohydrates, fats, and proteins into primary energy sources called ATP (Adenosine Triphosphate). It is also important for mucous membranes, and acts as an antioxidant, protecting cells from oxidative damage.
Insufficient amounts of Vitamin B2 may result in cheilosis (cracks at the corners of the mouth), glossitis (tongue inflammation), and dermatitis.
Sources of Riboflavin include dairy products, lean meats, eggs, leafy greens, almonds, and fortified cereals.
4. Vitamin B3 (Niacin):
Vitamin B3, also called Niacin plays a key role in energy and metabolism, DNA repair, and cell signaling. It also helps to bring down cholesterol levels and supports healthy skin. There are over 200 enzymatic reactions that Niacin is involved in the body. It helps in cardiovascular health and nervous system function.
Pellagra is a condition caused by a lack of vitamin B3, which is accompanied by symptoms such as diarrhoea, dermatitis, dementia, glossitis, and tiredness.
Niacin can be found in foods such as meat, poultry, fish, whole grains, legumes, nuts, and fortified cereals.
5. Vitamin B5 (Pantothenic Acid):
Vitamin B5, also known as Pantothenic acid is essential for synthesizing coenzyme A (CoA), which is involved in numerous metabolic processes, including energy production and the breaking down of fatty acids, cholesterol, and steroid hormones. It plays a vital role in energy production, wound healing, and hormone synthesis.
Insufficient levels of Vitamin B5 may lead to fatigue, irritability, nausea, and hypoglycemia.
Pantothenic acid is found in a wide variety of foods, including meat, poultry, fish, whole grains, legumes, eggs, dairy products, and vegetables.
6. Vitamin B6 (Pyridoxine):
Vitamin B6 is involved in more than 100 enzymatic reactions in the body, including amino acid metabolism, neurotransmitter synthesis, and immune function. It supports brain health and the immune system.
Vitamin B6 absence in babies can cause anaemia, dermatitis, peripheral neuropathy, and convulsions.
Sources of Pyridoxine include meat, fish, poultry, bananas, potatoes, chickpeas, fortified cereals, and nuts.
7. Vitamin B7 (Biotin):
Biotin is involved in metabolism, breaking down carbohydrates, fats, and proteins. It also plays an important role in maintaining healthy hair, skin, and nails. It also has a role in gene expression and cell signalling.
Dermatitis, hair loss, conjunctivitis, and neurological symptoms may originate from a lack of Biotin.
Vitamin B7-rich foods include egg yolks, organ meats, nuts, seeds, salmon, sweet potatoes, and avocados.
8. Vitamin B9 (Folate or Folic Acid):
Folate is needed for DNA synthesis, cell division, and red blood cell formation. It is particularly important during pregnancy for fetal development. It is crucial for preventing neural tube defects in infants and supporting cardiovascular health.
Vitamin B9 deficiency may end up in megaloblastic anaemia, abnormalities in the neural tube of the foetus (if the deficiency comes up during pregnancy), weariness, and weakness.
Leafy green vegetables (such as spinach and kale), legumes, citrus fruits, fortified grains and cereals, and liver.
9. Vitamin B12 (Cobalamin):
Vitamin B12, the Cobalamin is essential for DNA synthesis, red blood cell formation, and nerve function. It is crucial for maintaining healthy brain function and preventing anaemia.
Vitamin B12 deficiency can cause pernicious anaemia, neuropathy, cognitive impairment, and glossitis.
The sources of vitamin B12 include animal products (such as meat, fish, poultry, eggs, and dairy products) and fortified foods (such as plant-based milk alternatives and breakfast cereals).
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the body's fatty tissues and liver. There are a total of 4 fat-soluble vitamins, i.e. Vitamins A, D, E, and K belong to this group. They play vital roles in vision, bone health, antioxidant defence, and blood clotting.
1. Vitamin A (Retinol, Retinal, Retinoic Acid):
Vitamin A also called Retinol is important for eyesight, immune system, and cell growth and differentiation. It exists in two forms: preformed vitamin A (found in animal products) and provitamin A carotenoids (found in plant-based foods), which the body converts into active vitamin A.
Vitamin A deficiency can cause night blindness, dry eyes, skin diseases, and a weakened immune system.
Preformed vitamin A can be found in liver, fish liver oil, egg yolks, and dairy products. Provitamin A carotenoids are mostly found in orange and yellow fruits and vegetables (such as carrots, sweet potatoes, and mangoes) as well as leafy green vegetables.
2. Vitamin D (Calciferol):
Vitamin D is unique in that it can be synthesized by the body simply in response to sunlight exposure (UVB radiation). It plays a very important role in calcium absorption and bone health, as well as the immune system, cell growth, and inflammation.
Vitamin D deficiency can cause rickets in children (soft, weak bones), osteomalacia in adults (softening of the bones), muscle weakness, and an increased risk of fracture.
Sunlight is a free source of Vitamin D. Dietary sources include fatty fish (such as salmon, mackerel, and tuna), fish liver oils, egg yolks, and fortified foods (such as milk, orange juice, and breakfast cereals).
3. Vitamin E (Tocopherols and Tocotrienols):
Vitamin E is a potent antioxidant that protects cells from oxidative damage. It also supports immune function, skin health, and cardiovascular health. It may also play a role in reducing the risk of chronic diseases such as heart disease and cancer.
Vitamin E deficiency may lead to peripheral neuropathy, muscular weakness, retinopathy, and decreased immunity.
Sources of vitamin E include nuts, seeds, vegetable oils such as wheat germ oil, sunflower oil, safflower oil, leafy greens, and fortified cereals.
4. Vitamin K (Phylloquinone and Menaquinones):
Vitamin K is important for blood clotting and bone metabolism and reduces the risk of fractures and osteoporosis.
If a vitamin K deficiency persists, it may result in bleeding, impaired blood clotting, easy bruising, and osteoporosis.
Vitamin K1 (phylloquinone) is found in leafy green vegetables (such as spinach, kale, and broccoli), and vitamin K2 (menaquinones) is found in fermented foods (such as natto and cheese) and animal products (such as meat and eggs).
Final Thoughts
While obtaining vitamins from whole foods is ideal, supplementation can be beneficial, especially for individuals with specific dietary restrictions or deficiencies. However, navigating the world of supplements can be overwhelming. Any supplementation should be taken after the doctor's consultation.