Vitamins And Their Role In Body Function

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)

  1. Function: Part of an enzyme required for energy metabolism; important to nerve function
  2. 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)

  1. Function: Part of an enzyme required for energy metabolism; essential for normal vision and skin health.
  2. Source: Milk and milk foodstuffs; leafy green vegetables; whole-grain, enriched bread, and cereals.
  • -Niacin (vitamin B3)

  1. Function: Part of an enzyme needed for vigor metabolism; important for nervous system, gastric system, and skin health.
  2. Source: Meat, poultry, fish, whole-grain or enriched bread and cereals, vegetables especially surgeons, asparagus, and fertile green vegetables, peanut butter.
  • -Pantothenic acid

  1. Function: Part of an enzyme needed for energy metabolism.
  2. Source: Widespread in foods.
  • -Biotin

  1. Function: Part of an enzyme needed for vigor metabolism.
  2. Source: Widespread in foods; also produced in the gastric tract by germs.
  • -Pyridoxine (vitamin B6)

  1. Function: Amount of an enzyme required for protein metabolism; helps make red blood cells.
  2. Source: Meat, fish, poultry, vegetables, fruits
  • -Folic acid

  1. Function: Quantity of an enzyme required for making DNA and new cells, especially red blood cells.
  2. Source: Leafy green vegetables and legumes, kernels, orange juice, and liver; now added to most refined ounces.
  • -Cobalamin (vitamin B12)

  1. Function: Quantity of an enzyme necessary for making new cells; important to nerve function
  2. Source: Meat, poultry, fish, seafood, eggs, milk and milk products; not found in herb foods.
  • -Ascorbic acid (vitamin C)

  1. Function: Antioxidant; part of an enzyme required for protein metabolism; important for immune system health; aids in iron absorption
  2. 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.

  • -Vitamin A

A precursor is converted by the body to the vitamin.

  1. Function: Required for vision, healthy skin and mucous skins, bone and tooth growth, immune system health
  2. 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.
  • -Vitamin D

  1. Function: Necessary for proper absorption of calcium; stored in bones.
  2. Source: Egg yolks, liver, full of fat fish, fortified milk, fortified cooking oil. When exposed to the sunshine, the skin can make vitamin D.

  • -Vitamin E

  1. Function: Antioxidant; defends cell walls
  2. Source: Polyunsaturated herbal oils soybean, corn, cottonseed, safflower; verdant vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and kernels.
  • -Vitamin K

  1. Function: Required for proper blood clotting
  2. Source: Leafy green vegetables and vegetables in the cabbage family; milk; also produced in the intestinal tract by germs.