Vitamins And Their Role In Body Function

Vitamin plays an enormous 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

Water-soluble vitamins include Vitamin C and the vitamin B complex: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), Vitamin B6, biotin (B7), folic acid (B9), Vitamin B12. Vitamin A, in its Beta-Carotene form, is also water-soluble.
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They travel freely through the body, and the kidneys commonly excrete excess amounts. Our body needs water-soluble vitamins in frequent, small doses. Water-soluble vitamins are not as likely as fat-soluble vitamins to reach harmful levels.
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But niacin, vitamin B6, folate, choline, and vitamin C have high consumption limits. Vitamin B6 at high levels over a long period has been shown to cause irreversible nerve harm. A proper diet usually provides enough of these vitamins. People older than 50 and some vegetarians may require using food to get enough B12. Here are some water-soluble vitamins and their function and source.

Thiamine (vitamin B1)

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

Thiamine 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 healthy 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 the 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 like broccoli, kale, and other vegetables in the cabbage family, legumes and lentils, avocado and animal proteins

Biotin

1. Function: Part of an enzyme needed for vigor metabolism.
2. Source: 

Widespread in foods like almonds, cauliflower, mushrooms, sweet potato.  Biotin 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, avocados, brown rice, carrots, hazelnuts

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; essential 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: 

In fruits and vegetables, chiefly citrus fruits, plants in the cabbage family, cantaloupe, strawberries, sprinkles, tomatoes, potatoes, lettuce, papayas, mangoes, and kiwifruit.

Some fat-soluble vitamins

They are stored in the body’s cells and are not empty the bowels as quickly as water-soluble vitamins. Fat-soluble vitamins do not require to be consumed as often as water-soluble vitamins, although sufficient amounts are needed. A balanced diet commonly provides enough fat-soluble vitamins.
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There is a list of fat-soluble vitamin and function source.

Vitamin A

The body converts a precursor 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.

Vitamin K also produced in the intestinal tract by germs.

Updated on 1/3/2020