VITAMINS AND THEIR IMPORTANCE

Vitamins are substances that your body needs to grow and develop normally. They are called as micro nutrients as they are needed in very small quantities. There are two sources of vitamins; the diet and the bacteria present in our small intestine.There are 13 vitamins your body needs. They are

• Vitamin A
• B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

• You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

  Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don't get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

  The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It's a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

• TYPES OF VITAMINS

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• Vitamins are classified based on their solubility. The fat-soluble vitamins are A, D, E and K. They can be stored in the body. The water-soluble vitamins are the B-complex vitamins and vitamin C. They are easily flushed out of the body.
  

• Vitamins are considered as essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help in strengthening your  bones, heal wounds, and boost your immune system. They also convert food into energy, and repair cellular damage.
  

• Micronutrients with a big role in the body

  Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease. 

• Just as a lack of key micronutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit. Some examples of these benefits:

• Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
• Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
• Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.

• The difference between vitamins and minerals

  Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

  So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

• WATER SOLUBLE VITAMINS

• Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.

  Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine.

• Water-soluble vitamins

  B vitamins

  • Biotin (vitamin B7)
  • Folic acid (folate, vitamin B9)
  • Niacin (vitamin B3)
  • Pantothenic acid (vitamin B5
  • Riboflavin (vitamin B2)
  • Thiamin (vitamin B1)
  • Vitamin B6
  • Vitamin B12

  Vitamin C

Water soluble vitamins

• What they do

  Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:

• Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
• Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
• Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
• Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.

• Fat-soluble vitamins

  Fat-soluble vitamins dissolve in—you guessed it—fat. These vitamins are absorbed by fat globules within the body and then carried throughout the bloodstream. There are four fat-soluble vitamins, which include Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

  Fat-soluble vitamins are found in high-fat food sources like egg yolks, liver, beef, fatty fish, and dairy products. Unlike water-soluble vitamins, any excess of fat-soluble vitamins don’t immediately leave the body. Instead, they’re stored in the liver or fatty tissue for later use.

Fat soluble vitamins

• DIFFERENCES BETWEEN WATER AND FAT SOLUBLE VITAMINS

• The main difference between water-soluble vitamins and fat-soluble vitamins is how they’re absorbed into and act within the body—but there are other considerations to keep in mind for all vitamin types.

  One major benefit to water-soluble vitamins? The chance they’ll build up within the body is highly unlikely, even at large amounts; any excess exits the body when you pee. This also means that because water-soluble vitamins are either used or excreted so quickly, you’ll need to consistently get them into your system through nutrient-dense foods and supplements that help fill gaps in your diet.*

  Fat-soluble vitamins, on the other hand, don’t immediately leave the body—and, instead, are stored in the liver and fatty tissue. Because these vitamins are stored in the body, excess is more likely—and that’s not necessarily a good thing. That’s why it’s important to stick within the recommended guidelines.*