Vitamins: Their Types and Sources

Vitamins: Their Types and Sources 

By Simo Life Septembre 23, 2019
Vitamins are organic compounds necessary for the work of enzymes and vital processes in the human body and the human body does not have the ability to manufacture them so it needs to get them in the daily diets from different animal and plant sources.

vitamins ; their types and sources

Types of vitamins

The human body needs 13 different vitamins which are divided into two parts:

*Vitamins dissolved in water
It is nine different vitamins (vitamin C + 8 types of vitamin B), the body needs to get them on a daily basis, and the excess is thrown in the urine, so its overdose is not considered to be rather dangerous.

*Vitamins dissolved in fat
They are (vitamin D, A, E and vitamin K), are stored in the body and do not need to get them on a daily basis and overdose is considered dangerous to the body.

Vitamins dissolved in water

• Vitamin C (ASCORBIC ACID)
• Vitamin B1 (THIAMIN)
• Vitamin B2 (RIBOFLAVIN)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic acid)
• Vitamin B6 (PYRIDOXINE)
• Vitamin B7 (Biotin)
• Vitamin B9 (FOLIC ACID)
• Vitamin B12 (COBALAMIN)

The benefits of fat-soluble vitamins

• Vitamin A (Retinoids)
• Vitamin K (MENADIONE)
• Vitamin E (TOCOPHEROL)
• Vitamin D (CALCIFEROL)

Benefits of vitamins

The benefits of vitamins dissolved in water

Vitamin C (ASCORBIC ACID)

• Vitamin C is an important factor in the manufacture of connective tissues and collagen and is important in wound healing
• a powerful antioxidant that protects against many cancers.
• Boosts the immune system.
• It contributes to the formation of cerebral neurotransmitters such as serotonin and norepinephrine.

Food sources of vitamin C include vegetables such as broccoli, green peppers, tomatoes, potatoes, fruits such as strawberries, carrots and citrus fruits.

Vitamin B1 (THIAMIN)

• Vitamin B1 is important for nerve safety and functioning.
• Help turn food into energy.
• It has a role in the integrity of the skin, hair, and muscles. 

Food sources for thiamine include beans, mushrooms, tuna, and nuts.

Vitamin B2 (RIBOFLAVIN)

• *Vitamin B2 helps turn food into energy.
• *It has importance in the safety of skin, hair and looks.

Food sources of riboflavin include milk, eggs, and vegetables.

Vitamin B3 (Niacin)

• Vitamin B3 helps convert food into energy.
• Helps digest cholesterol.

Food sources of niacin include red and white meat, fish, and potatoes.

Vitamin B5 (Pantothenic acid)

• Helps digest fat and make cholesterol.
• Enter into the manufacture of neurotransmitters.

Food sources of vitamin B5 include meat such as chicken, tomatoes, potatoes, and mushrooms.

Vitamin B6 (PYRIDOXINE)

• Vitamin B6 contributes to the manufacture of neurotransmitters and hormones.
• Contributes to the treatment of amino acids in the body.

Food sources of vitamin B6 include meat, nuts, bananas, avocados, and vegetables.

Vitamin B7 (Biotin)

• Vitamin B7 is important for the safety of bones and hair.
• Contributes to energy conversion and glucose industry.
• Contributes to fat metabolism.

Food sources of biotin include fish, meat, soybeans, and eggs.

Vitamin B9 (FOLIC ACID)

• Vitamin B9 is important for the safety of neurons.
• Enter into the manufacture of genetic code, (DNA) and important in the process of cell division.
• Important for the manufacture of red blood cells.

Food sources of folic acid include vegetables such as spinach, broccoli, beans and soybeans.

Vitamin B12 (COBALAMIN)

• Vitamin B12 is important for neuronal safety.
• Includes in the manufacture of genetic code, (DNA), and red blood cells.
• Helps to metabolize amino acids.

Food sources of vitamin B12 include meat, fish, milk, and eggs.

The benefits of fat-soluble vitamins

Vitamin A (Retinoids)

• Vitamin A is important for the safety of the immune system.
• Important for the safety of sight, bones, mucous membranes, and skin.
• A powerful and important antioxidant for cancer prevention.

Food sources of vitamin A: animal liver, meat, fish, milk, eggs.

Vitamin K (MENADIONE)

• Vitamin K is an important factor in blood clotting.

Nutritional sources of vitamin K: Vegetables, as it is manufactured by beneficial bacteria in the intestine.

Vitamin E (TOCOPHEROL)

• Vitamin E is a powerful antioxidant and is important for the prevention of cancer.
• Maintains vitamin A levels in the body.

Food sources of vitamin E: found in many vegetables, fruits, and oils such as olive oil.

Vitamin D (CALCIFEROL)

• Vitamin D helps to absorb calcium.
• Important for bone safety.

Sources of vitamin D: eggs, milk, animal liver, fish, as it is synthesized in the skin when exposed to sunlight.

Read : Vitamins: Their Functions and Sources