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.
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. 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)
- Role: Part of an enzyme required for energy metabolism; important to nerve function
Thiamine 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 healthy vision and skin health.
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 the nervous system, gastric system, and skin health.
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.
Widespread in foods like broccoli, kale, and other vegetables in the cabbage family, legumes and lentils, avocado and animal proteins
- Function: Part of an enzyme needed for vigor metabolism.
Widespread in foods like almonds, cauliflower, mushrooms, sweet potato. Biotin 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.
Meat, fish, poultry, vegetables, avocados, brown rice, carrots, hazelnuts
- Function: Quantity of an enzyme required for making DNA and new cells, especially red blood cells.
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; essential to nerve function
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
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. There is a list of fat-soluble vitamin and function source.
The body converts a precursor to the vitamin.
- Function: Required for vision, healthy skin and mucous skins, bone and tooth growth, immune system health
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.
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
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
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