What they play role in body functions and their sources in food.
A vitamin is an organic compound and an energetic nutrient that an organism requires in limited amounts.
1-Some water-soluble vitamins
They are travel freely through the body, and excess amounts commonly are excreted by the kidneys. Our body needs water-soluble vitamins in frequent, small doses. Water-soluble vitamins are not as likely as fat-soluble vitamins to reach noxious levels. But niacin, vitamin B6, folate, choline, and vitamin C have high consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve harm. A good diet usually provides enough of these vitamins. People older than 50 and some vegetarians may require using diet to get enough B12. Here are some water-soluble vitamins and their function and source.
-Thiamine (vitamin B1)
- Function: Part of an enzyme required for energy metabolism; important to nerve function
- Source: Thiamine is found in all nutritious foods in reasonable amounts: pork, whole-grain or enriched bread and cereals, legumes, nuts, and kernels.
-Riboflavin (vitamin B2)
- Function: Part of an enzyme required for energy metabolism; essential for normal vision and skin health.
- Source: Milk and milk foodstuffs; leafy green vegetables; whole-grain, enriched bread, and cereals.
-Niacin (vitamin B3)
- Function: Part of an enzyme needed for vigor metabolism; important for nervous system, gastric system, and skin health.
- Source: Meat, poultry, fish, whole-grain or enriched bread and cereals, vegetables especially surgeons, asparagus, and fertile green vegetables, peanut butter.
- Function: Part of an enzyme needed for energy metabolism.
- Source: Widespread in foods.
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- Function: Part of an enzyme needed for vigor metabolism.
- Source: Widespread in foods; also produced in the gastric tract by germs.
-Pyridoxine (vitamin B6)
- Function: Amount of an enzyme required for protein metabolism; helps make red blood cells.
- Source: Meat, fish, poultry, vegetables, fruits
- Function: Quantity of an enzyme required for making DNA and new cells, especially red blood cells.
- Source: Leafy green vegetables and legumes, kernels, orange juice, and liver; now added to most refined ounces.
-Cobalamin (vitamin B12)
- Function: Quantity of an enzyme necessary for making new cells; important to nerve function
- Source: Meat, poultry, fish, seafood, eggs, milk and milk products; not found in herb foods.
-Ascorbic acid (vitamin C)
- Function: Antioxidant; part of an enzyme required for protein metabolism; important for immune system health; aids in iron absorption
- Source: Bring into being only in fruits and vegetables, chiefly citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, sprinkles, tomatoes, potatoes, lettuce, papayas, mangoes, and kiwifruit.
2-Some fat-soluble vitamins
They are stored in the body’s cells and are not empty the bowels as easily as water-soluble vitamins. Fat-soluble vitamins do not require to be consumed as often as water-soluble vitamins, although sufficient amounts are required. A balanced diet commonly provides enough fat-soluble vitamins. There is a list of fat-soluble vitamin and function source.
A precursor is converted by the body to the vitamin.
- Function: Required for vision, healthy skin and mucous skins, bone and tooth growth, immune system health
- Source: Vitamin A from animal sources (retinol): fortified milk, cheese, balm, butter, fortified cooking oil, eggs, liver.Beta-carotene from herb sources: Leafy, dark olive green vegetables; dark orange fruits (apricots, cantaloupe) and vegetable incentives, wintertime squash, sweet potatoes, pumpkin.
- Function: Necessary for proper absorption of calcium; stored in bones.
- Source: Egg yolks, liver, full of fat fish, fortified milk, fortified cooking oil. When exposed to the sunshine, the skin can make vitamin D.
- Function: Antioxidant; defends cell walls
- Source: Polyunsaturated herbal oils soybean, corn, cottonseed, safflower; verdant vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and kernels.
- Function: Required for proper blood clotting
- Source: Leafy green vegetables and vegetables in the cabbage family; milk; also produced in the intestinal tract by germs.