FUNCTIONS AND SOURCES OF VITAMINS

 Introduction

Vitamin is a word which is commonly heard. Advertisers claim that their products contains some vitamins or the other which is good for health, etc. But what is a vitamin? Does it play an important role in our health?

 A vitamin is a vital substance. It is needed in a very small quantity for growth and good health. Vitamins are vital regulator. They are present in foods and are in minutes quantities for specific body functions of growth , maintenance and reproduction. Most of them are not synthesized by body and must be supplied through diet, except few whose requirement may be partially met by synthesis in the body, such as folic acid and vitamin D.

Vitamin A

Functions

Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membrane and skin.

Vitamin A promotes good eyesight, especially in low light.

Also helps in healthy pregnancy and breastfeeding.

Sources

Food items rich in vitamin A are liver, fish, eggs, leafy green vegetables, dairy products, yellow and orange fruits.

Vitamin D

Functions

Absorption of calcium from digested food.

Reabsorption of phosphate in the renal tubule.

Calcification of osteoblast cells of growing skeletal structures.

Sources

Food items rich in vitamin D flesh of fatty fish and fish liver oils. Small amounts are found in egg yolks, cheese and beef liver. 

Vitamin E

Functions

It works as protector against oxidation.

Vitamin E plays an important role in maintaining stability and integrity of cell membrane.

It converts the free radicals into less reactive and non-toxic form.

Sources

Vitamins E is good source of vegetable fats, oils, dairy products, meat, eggs, cereals, nuts, leafy green vegetables and yellow vegetables.

Vitamin K 

Functions

It helps in healing the wound.

Vitamin K is needed for blood clotting.

Keeps your bones healthy.

Sources

Food items high in vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage and lettuce.

Vitamin C

Functions

Helping to protect cells and keep them healthy.

Maintain healthy skin, blood vessels, bones and cartilage.

Help in wound healing.

Helps in formation of haemoglobin and red blood cells.

Prevents from fever and common cold.

Sources

Food items rich in vitamin C are citrus fruits, bell peppers, strawberries, tomatoes, white potatoes.

Vitamin B

Function

Vitamin B is helpful in creating new blood cells.

They help the body convert food into energy.

Helps in maintaining healthy skin cells, brain cells and other body tissues.

Sources

Good source of vitamin B are broccoli, brussels sprouts, leafy green vegetables, peas, chickpea, kidney beans, liver( avoid during pregnancy).

Conclusion

From above blog we conclude that vitamins plays important part in our body. Almost all vitamins are provided  from diet as our body cannot produce it by itself. And if there is deficiency of any vitamin in our body can leads to major health problems. We have to take care of our health and diet.