Your Guide to Vitamins: The Types and Their Health Benefits

Vitamins are essential nutrients that the body needs for proper functioning. These organic compounds help maintain normal metabolism and growth. There are 13 essential vitamins - vitamins A, C, D, E, K, and the B vitamins (pantothenic acid, thiamine, riboflavin, niacin, biotin, B6, B12, and folate), and most of them can be obtained through a balanced and healthy diet.

 

Vitamins are classified under two categories: water-soluble and fat-soluble. Water-soluble vitamins include Vitamin C and the B-complex vitamins like niacin, thiamine, riboflavin, pyridoxine, biotin, folic acid, pantothenic acid and cobalamin. The body doesn’t store these vitamins; they are expelled through urine. Fat-soluble vitamins include Vitamins A, D, E, and K. These are stored in the liver and fatty tissues, where excess amounts can accumulate to toxic levels.

 

The importance of vitamins for health

 

All 13 vitamins are required for the body to function properly. While certain vitamins strengthen the immune system and support nerve health, others assist in energy production or ensure proper blood clotting. An average adult can obtain sufficient amounts of most essential vitamins through diet, provided they adhere to the dietary guidelines.

 

Types of vitamins and their functions

 

Different vitamins serve various purposes and contribute to specific bodily functions. Here is a segment-wise list of vitamins:

 

Vitamin A

 

Vitamin A is essential for:

Immune support: Vitamin A helps maintain a strong immune system, enabling the body to effectively combat diseases and infections.

 

Skin health: It supports healthy and vibrant skin. 

 

Reproduction and growth: It contributes to normal growth and development

 

Vision: It is vital for a healthy vision, especially under low-light conditions.

 

Food sources of vitamin A:

 

Vitamin A can be found in both animal and plant-based foods, including carrots, red bell peppers, mangoes, sweet potatoes, apricots and cantaloupe. Animal sources include eggs and fortified dairy products.

 

Vitamin A deficiency risks:

 

A deficiency in Vitamin A can cause a higher risk of infections, night blindness and excessive keratin build-up of the skin.

 

Vitamin B

 

B-group vitamins are vital for converting energy-yielding nutrients like fat, protein and carbohydrates into fuel for the body. They also aid in cell division by assisting in the production of new DNA. Since most B-group vitamins cannot be stored by the body, they must be consumed through a healthy diet, including whole foods like fish, whole grains, fruit, vegetables and legumes.

 

The eight types of vitamin B are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or ‘folic acid’ when included in supplements (B9) and cyanocobalamin (B12).

 

Vitamin C

 

Also known as ascorbic acid, Vitamin C is a vital nutrient for health. It helps the body form and maintain bones, cartilage, skin and blood vessels. As an antioxidant, it supports the immune system.

 

It is important to obtain Vitamin C from foods and drinks since the body cannot synthesise this vitamin from other compounds. 

 

Good sources of Vitamin C:

 

Fruits: Lemons, Oranges, kiwifruits, rock melon, mangoes, blackcurrants, grapefruits, tomatoes and limes.

 

Vegetables: Spinach, Brussels sprouts, cabbage, Capsicum, lettuce, broccoli, potatoes and cauliflower. 

 

Deficiency:

 

Scurvy: The symptoms of scurvy include bleeding gums, loose teeth, bleeding under the skin and bruising.

 

Corkscrew-shaped hair: In this condition, hair grows in bent or twisted shapes.

 

Vitamin D

 

It is a fat-soluble vitamin that is essential for strong bones, muscles and overall health. It is obtained from sun exposure, foods, and supplements. Adequate levels of vitamin D are also essential for good immune function and reduce the risk of autoimmune diseases. 

 

While many people with vitamin D deficiency do not exhibit symptoms, some may experience bone pain, joint pain muscle weakness and dental issues. 

 

Regular physical activity also supports the body’s production of vitamin D.

 

Only a small amount is sourced from our diet with sources include fatty fish (such as salmon), eggs, margarine and some milks.

 

Vitamin E

 

Vitamin E has antioxidant properties, helping protect the body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is essential for vision, reproduction, and the health of blood, brain and skin.

 

Foods rich in vitamin E include olive oil, margarine, canola oil, almonds and peanuts. It is also available in meats, dairy, leafy greens, fortified cereals, and as an oral supplement in capsules or drops.

 

Vitamin E deficiency is uncommon but can occur in people with conditions that impair fat malabsorption, such as cystic fibrosis.

 

Vitamin K

 

Often referred as a clotting vitamin, it is a fat-soluble vitamin that plays an important role in clotting, heart health and bone health. 

 

Vitamin K exists in two main forms: Vitamin K1 (phylloquinone), found in green leafy vegetables like broccoli, spinach, and kale, and Vitamin K2 (menaquinone), found in animal products and egg yolks, cheese and natto.

 

To maintain adequate levels of Vitamin K, it is important to include various Vitamin K-rich foods in the diet. Vitamin K deficiency is rare, except in cases when fat is not absorbed properly.

Sources:
https://www.nhs.uk/conditions/vitamins-and-minerals/
https://www.medicalnewstoday.com/articles/320310#vitamin-d