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We need different types of nutrients to survive. Many organic compounds and inorganic compounds contribute to nutrients. So let's find out about vitamins, which are organic compounds.
Many vitamins have been found and they are divided into two groups.
- Fat-Soluble Vitamins
- Water-Soluble Vitamins
There are 13 types of vitamins under these two sections.
Fat-Soluble Vitamins:
- Vitamin A (Retinol)
- Vitamin D (Calciferol)
- Vitamin E (Tocopherol)
- Vitamin K (Phylloquinone)
Water-Soluble Vitamins:
- Vitamin C (Ascorbic Acid)
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate or Folic Acid)
- Vitamin B12 (Cobalamin)
Based on the above🙄, let's look at the 13 types separately.
Vitamin A
also known as retinol, is a fat-soluble vitamin that plays a crucial role in various bodily functions. Here's an overview of vitamin A
Functions of Vitamin A
- Getting a good Vision: Vitamin A is essential for maintaining good vision in low light conditions. Vitamin A is a key component of rhodopsin, a protein found in the eye that can easily capture light.
- Contributes to skin health: It prevents diseases and also helps in maintaining good skin health
- Growth and Development: Vitamin A is essential for normal growth and development, especially in children. It is essential for the development of bones and teeth.
- Reproductive health: Adequate vitamin A is necessary for healthy reproduction and fetal development.
How to find Vitamin A
- 🍖From Animals - Liver and dairy products
- 🥦From Plants - Orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin
- Vitamin A was first discovered in 1913
**RDA (per day ages 19–70) - 900 µg/700 µg
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Vitamin D
also known as Calciferol, is a fat-soluble vitamin that plays a vital role in maintaining overall health. Here's an overview of vitamin D
Functions of Vitamin D
- Bone Health: Vitamin D works in conjunction with calcium to help build and maintain strong bones.
- Cell Growth: Involved in regulating cell growth and preventing the overgrowth of cells, which can contribute to the development of cancer.
- Heart Health: Some studies suggest that it may help reduce the risk of heart disease.
How to find Vitamin D
-☀️ Sunlight Synthesis: The primary natural source of vitamin D is sunlight.
-🥛 Dietary Sources: Fatty fish, fortified dairy products, eggs, and some mushrooms are good dietary sources.
-🦴 Crucial for Bone Health: The body absorb calcium, which is essential for building and maintaining strong bones.
- Vitamin D was first discovered in 1920
**RDA (per day ages 19–70) - 15 µg/15 µg
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Vitamin E
also known as Tocopherol, is a fat-soluble vitamin that plays a significant role in supporting overall health. Here's an overview of vitamin E
Functions of Vitamin E
- 🌿 Skin Health: Vitamin E is a common factor in skincare products because of its potential to promote skin health. It may additionally help with pores and skin situations, wound recovery, and reducing symptoms of growing older.
- 🧠 Cognitive Function: Some studies indicates that diet E may play a role in preserving cognitive feature, especially in older adults.
- 💗 Heart Health: Vitamin E has been associated with heart health. It may additionally assist save you coronary coronary heart disease by way of restricting the oxidation of LDL ldl cholesterol (often referred to as "terrible" cholesterol), that's a contributor to coronary heart disease.
- 💧 Eye Health: Some studies have explored the connection among vitamin E and eye fitness, specifically in decreasing the risk of age-related macular degeneration.
How to find Vitamin E
- 🥜Nuts and seeds: Almonds, hazelnuts, sunflower seeds and peanuts are rich vitamin E sources.
- 🌻Vegetable oils: Vegetable oils such as wheat germ oil, sunflower oil and safflower oil are rich in vitamin E.
- 🌿Leafy greens: Adequate amounts of vitamin E in spinach, Swiss chard, and broccoli.
- 🥑Fruits: Some fruits like kiwi and avocado are sources of vitamin E.
- 🍚Fortified foods: Some processed and fortified foods, such as breakfast cereal, may have added vitamin E.
- 🍣Seafood: Vitamin E is found in fish such as trout and salmon.
- Vitamin E was first discovered in 1922
**RDA (per day ages 19–70) - 15 mg/15 mg
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Vitamin K
also known as Phylloquinone, is a fat-soluble vitamin that plays a vital role in blood clotting and bone health. Here's an overview of vitamin K
Functions of Vitamin K
- 🩸 Blood Clotting: It allows within the formation of clotting factors, which are proteins that assist in preventing bleeding after an damage.
- 🪨 Bone Health: It allows maintain bone density and is vital for the right functioning of osteocalcin, a protein worried in bone mineralization.
- 🌿 Types of Vitamin K: There are principal kinds of nutrition K: vitamin K1 (phylloquinone), discovered in inexperienced leafy greens, and nutrition K2 (menaquinone), produced by means of bacteria inside the intestine and determined in fermented ingredients.
- 🌱 Dietary Sources: Green leafy veggies like kale, spinach, and broccoli are wealthy assets of vitamin K1. Fermented ingredients together with natto, cheese, and a few meats offer vitamin K2.
- 🪖 Newborns: Newborns are regularly given a diet K injection rapidly after birth to prevent diet K deficiency bleeding, which can be severe.
How to find Vitamin K
- 🌱Herbs: Some herbs, like basil, parsley, and thyme, are resources of vitamin K1.
- 🍇Fruits: Fruits like kiwifruit and blueberries additionally include small quantities of vitamin K1.
- 🥦 Green Vegetables: Beyond leafy vegetables, inexperienced veggies
- 🧀Fermented Foods: Natto (fermented soybeans), cheese, and fermented meat.
- 🥚Animal Products: Some animal merchandise, such as egg yolks and liver.
- Vitamin E was first discovered in 1929
**RDA (per day ages 19–70) - 120 µg/120 µg
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Fat-Soluble Vitamins are all over and let's look at Water-Soluble Vitamins in the next post
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