Vitamins are organic substances essential to life. Our bodies require them in small doses in the form of natural foods and dietary supplements to function and stay healthy.
Water-soluble vitamins such as Vitamin C and the B complex vitamins (B1, B2, B3, B5, and folic acid) help fuel our bodies and create energy, providing us with fuel to fuel ourselves throughout our day. When deficient, symptoms include bleeding gums, weakness and an overall sense of illness – good sources include raw fruit and vegetables.
Vitamin A
Vitamin A is vital to the overall wellbeing of eyes, skin, lungs and immune system health. Furthermore, it helps your cells reproduce normally while potentially decreasing risk for some forms of cancer.
Your body can find vitamin A both through food and supplements. Preformed vitamin A comes from animal products like liver, eggs, milk and beef while provitamin A can be found in plant foods like spinach, carrots, cantaloupe and sweet potatoes.
Vitamin C
Vitamin C is an essential water-soluble vitamin essential for various bodily processes. As an antioxidant, it protects cells against damage while being needed in the formation of collagen and other structural proteins.
The EPIC-Norfolk prospective cohort study discovered that plasma vitamin C concentrations are inversely associated with incident heart failure. Vitamin C may reduce this risk by protecting leukocytes against self-induced oxidative stress and increasing interferon production (13), in addition to helping prevent scurvy.
Vitamin D
Vitamin D comes in two forms, D2 (ergocalciferol) and D3 (cholecalciferol), both readily absorbed by the intestinal tract. Studies show that higher serum 25(OH)D levels have been linked with lower cancer incidence and mortality rates.
The FNB committee established Recommended Dietary Allowances for Vitamin D that provide sufficient levels to promote bone health and normal calcium metabolism among healthy people. Convenient consumer and professional handouts are available on their website.
Vitamin E
Vitamin E is a fat-soluble antioxidant, providing protection for cells against damage. It can be found naturally in plants and foods, or supplement forms like tocopherols and tocotrienols are available as supplements.
Clinical trials have failed to demonstrate that vitamin E supplements prevent heart disease among healthy individuals or those already living with heart disease, though high intakes may increase bleeding risk when taken alongside anticoagulant or antiplatelet medications.
Vitamin K
Vitamin K, also known as 2-methyl-1,4-naphthoquinone, is a fat-soluble vitamin found both in food and as dietary supplements. There are two forms of Vitamin K; phylloquinone (vitamin K1) and various menaquinones with various length unsaturated isoprenyl side chains known by their letter designation from MK-4 to MK-13 [1-2].
Studies conducted through observation have linked higher intakes of phylloquinone with reduced bone loss and fracture risk, possibly also providing some protection from cardiovascular disease-related mortality.
Vitamin B1
Vitamin B1, commonly referred to as thiamine, helps your body convert food into energy for energy use and keeps immune systems strong while possibly helping prevent eye conditions like cataracts.
Thiamine is a water-soluble vitamin. Your body cannot store it, so you must get it daily from food sources such as pork and salmon; manufacturers frequently add it to other products.
Vitamin B2
Vitamin B2, more commonly referred to as riboflavin, assists the body in breaking down carbohydrates into fuel for energy use. As part of its water-soluble B complex family of vitamins, it plays an essential role.
Vitamin B2 plays an essential role in nerve, blood and eye health as well as iron metabolism. A deficiency may lead to anemia – a condition with low red blood cell counts.
B-complex vitamins are often recommended to increase energy, decrease migraine symptoms and protect vision loss. You can find them in foods such as meat, dairy products, eggs, legumes and green vegetables.
Vitamin B3
Niacin (vitamin B3) is one of the eight water-soluble B vitamins. It can be found naturally in food sources like meat, fish, milk, eggs, beans, green vegetables and cereals as well as in supplement form. Niacin can also be purchased as a dietary supplement.
Vitamin B3 aids the body’s use of carbohydrates and fats, as well as supporting healthy skin and nervous systems. Niacin may reduce the risk of cardiovascular disease while helping manage high cholesterol.
Vitamin B5
Vitamin B5, commonly referred to as pantothenic acid, is essential to human health and an eating plan rich in fruits and vegetables should provide enough vitamin B5 to avoid deficiency in most cases.
Studies suggest that taking B5 supplements may help lower cholesterol and triglycerides. They also assist the nervous system by sending out acetylcholine signals. B5 can be found in foods like brewer’s yeast, vegetables, organ meats, whole grains, beans/legumes/sweet potatoes/eggs and milk.
Vitamin B6
Vitamin B6 is essential for the metabolism of amino acids and has a protective effect against cardiovascular disease (the abnormal narrowing of heart blood vessels that leads to heart attacks) and certain cancers. Furthermore, it plays an essential role in controlling levels of homocysteine in blood.
Food sources of vitamin B6 include poultry, fish, eggs, milk and fortified cereals.
