Essential vitamins, sources and functions
Vitamins are essential for everyone’s body and so it is important to have enough vitamins in your diet. Deficiency in the vitamin is wreck havoc on health problems that could give rise to many conditions like anemia, blurred vision, dry skin, hair loss, fatigue, birth defect, mood swing, anxiety insomnia, depression, muscle pain, headaches, loss of bones and muscles, etc.
There are 13 types of vitamins and surprisingly all you can get through your diet. Though there is no single food that contains all the vitamins. So, you have to depend on different varieties of food.
If you are worried about fulfilling an adequate supply of vitamins in your body, Here is what you need to know about 13 essential vitamins, sources and functions along with recommended dietary allowances.
What is Vitamin?
A vitamin is an essential micronutrient that is needed by an organism in sufficiently small quantities for growth and metabolism. Essential nutrients are not synthesized in the body, either at all or not in sufficient quantities, and therefore must be obtained through the diet.
Vitamins are on the most important part of a balanced diet. Many vitamins have been identified and have a diverse role in functioning the body.
There are 13 essential vitamins that occur naturally in foods and may be added to processed foods to increase their nutritional value.
Deficiency of Vitamins could cause several problems in the body and can also aid to many diseases. For example, Vitamin D deficiency can cause rickets, and vitamin B12 deficiency can cause anemia. So it is important to add sufficient amounts of vitamins to your diet.
Classification of Vitamins
Water Soluble Vitamins and Fat-soluble vitamins
Fat-soluble vitamins are stored in the fatty tissue of the body that can be stored for a longer period of time and can be consumed later. Vitamin A, D, E, and K
Water-soluble vitamins are not stored in the body as they are expelled out of the body through the urine by excretory systems. However, only a small quantity of vitamin is stored in the body. Hence it is vital to consume these vitamins regularly. Vitamin B and C
Vitamin B12 is the only vitamin that comes under this category which can be stored in the liver for a longer period of time.
There are eight other subtypes of vitamin B that include: Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. All together are known as Vitamin B Complex.
Why Vitamins are important?
Vitamins are one of the most essential nutrients of our body that regulate and perform a variety of functions like the formation of blood cells. tissues, hormones, chemicals, and genetic materials, Vitamins are also important for health, cell function, growth and development, and physical and emotional balance.
The human body produces only Vitamin D and Vitamin K. While the rest vitamins can only be consumed through diet. So, it is important to keep in mind that no single food contains all the vitamins, and hence it is necessary to rely upon a group of foods to fulfil the demands of vitamins in the body.
List of 13 essential vitamins, their sources, and functions
The 13 essential vitamins listed below with their sources of consumption and recommended dietary allowances are useful for understanding how different types of vitamins work in the body to perform diverse biochemical functions. There are 13 essential vitamins and each vitamin is essential to our body.
We get vitamins through our diet. There is not any particular source of food that could provide all 13 essential vitamins. So we have to add on a wide variety of foods including fruits, vegetables, dairy products, legumes lentils, and whole-grain in our diet to accomplish the goal of consuming an adequate supply of all the vitamins.
Insufficient supply or deficiency of vitamins in the body could give rise to several conditions that can vary from mild to severe. So, It is important to know how much of each vitamin you need each day and what types of food to eat to ensure proper intake of vitamins. The amount of vitamins you need depends on many factors including age, gender, pregnancy, or other medical conditions.
RDA (Recommended Dietary Allowance) gives you the idea about how much of each vitamin you should ingest each day for the proper functioning of the body.
The RDA of all 13 essential vitamins listed below is for adults of 19 years of age and above, and the amount of vitamin is expressed in milligrams (mg), and micrograms (mcg).
1. Vitamin A
Type – Fat-Soluble Vitamin
Alternative name – Retinol
Source – Dark-colored fruits, dark leafy vegetables, egg yolk, dairy products such as butter, cream, yogurt and cheese, liver, beef, and fish
Function – Antioxidant properties, good for vision, reproduction and growth, immune response, maintain healthy teeth, bones, skins, soft tissue, and mucous membranes
Deficiency – Night Blindness, dry skin, dry eyes, infertility, miscarriages, poor wound healing, and delayed growth
Recommended Dietary Allowances – 0.8 – 1.0 mg/day
2. Vitamin B1
Type – Water-Soluble Vitamin
Alternative name – Thiamine
Source – Whole grains such as lentils, green peas, beef liver, whole-wheat bread, brown rice, pork, spinach, oranges, potatoes, milk, and eggs
Function – Functioning of the heart, brain, nerves, and muscles, converting food into energy
Deficiency – Beriberi, Wernicke-Korsakoff syndrome, shortness of breath, nausea, vomiting, changes in heart rate, muscle weakness, blurred vision, loss of appetite, fatigue, tingling sensation in the arms and legs
Recommended Dietary Allowances – 1.5 – 2 mg/day
3. Vitamin B2
Type – Water-Soluble Vitamin
Alternative name – Riboflavin
Source – Coconut, mushroom, eggs, lenticels, cereals, almonds, fish, milk, meat, pumpkins, sweet potatoes, and nuts
Function – Maintenance of nervous system, healthy liver, mucus membrane, eyes, nerves, nails, hair, muscles, and skin
Deficiency – Dry skin, inflammation of the tongue and lining of the mouth, red lips, cracked lips mouth ulcers, and sore throat
Recommended Dietary Allowances – 1.8 mg/day
4. Vitamin B3
Type – Water-Soluble Vitamin
Alternative name – Niacin, Niacinamide, Nicotinamide riboside
Source – Beef, salmon, tuna, poultry, liver, legumes, pumpkin seeds, and cooked potatoes
Function – Energy metabolism, cell metabolism, healthy skin, digestive, and mind, supports the function of the enzyme, lowers cholesterol
Deficiency – Pellagra, headaches, irritated or red skin, fatigue, dizziness, poor circulation, depression, and anxiety
Recommended Dietary Allowances – 15mg/day
5. Vitamin B5
Type – Water-Soluble Vitamin
Alternative name – Pantothenic acid
Source – Avocado, mushrooms, whole grains, sweet potatoes, eggs, milk, chicken, yogurt, nuts beans, and broccoli
Function – Convert food into energy, healthy skin, hair, eyes, digestive tract, RBC production, making sex hormone and stress-related hormones, functioning of the liver, and nervous system
Deficiency – Paresthesia, headaches, irritability, fatigue, gastrointestinal problems, and impaired muscle contraction
Recommended Dietary Allowances – 5mg/day
6.Vitamin B6
Type – Water-Soluble Vitamin
Alternative name – Pyridoxine, Pyridoxamine, Pyridoxal
Source – Banana, nuts, avocado, legumes, baked potato with skins, poultry, and cooked skinless chicken breast
Function – Antioxidant and anti-inflammatory properties, the formation of RBC, and maintain brain function
Deficiency – Anemia, peripheral neuropathy, skin rashes, cracked and sore lips, mood changes, weekend immune function, seizures, and high homocysteine
Recommended Dietary Allowances – 1.7 mg/day
7. Vitamin B7
Type – Water-Soluble Vitamin
Alternative name – Biotin, Vitamin H
Source – Green peas, legumes, seafood, barley, corn, cauliflower, carrots, mushrooms, Red meat, eggs, seeds, and nuts
Function – Skin health, regulate blood sugar, and low LDL (Low-Density Lipoprotein), production ok keratin that promotes the growth of hair and nails
Deficiency – Dermatitis, enteritis, hair loss, brittle hair, dry skin, red rashes on skin and face, insomnia, loss of appetite, nausea, vomiting, muscle pain, and difficulty walking
Recommended Dietary Allowances – 30 mcg/day
8. Vitamin B9
Type – Water-Soluble Vitamin
Alternative name – Folic Acid, Folates
Source – Spinach, fresh foods, leafy vegetables, pasta, bread, cereals, oranges, banana, melons, legumes, tomato juice, citrus, peas, mushroom, liver, and eggs
Function – Make DNA, repair DNA, and production of RBCs
Deficiency – Megaloblastic anemia, Birth defects, poor growth, fatigue, dizziness, feeling cold, pale skin, breathing difficulty, weight loss, swollen tongue, and grey hair
Recommended Dietary Allowances – 400 mcg/day
9. Vitamin B12
Type – Water-Soluble Vitamin
Alternative name – Cyanocobalamin, Hydroxocobalamin, Methylcobalamin, Adenosylcobalamin
Source – Fish, meats, eggs, poultry, and dairy
Function – Production of RBCs and DNA, functioning, or nervous system
Deficiency – Vitamin B12 deficiency anemia, blurred vision, breathlessness, dizziness, changes in mobility, weakness, fatigue, the sensation of pins and needles, and pale skin
Recommended Dietary Allowances – 2.5 mcg/day
10. Vitamin C
Type – Water-Soluble Vitamin
Alternative name – Ascorbic acid
Source – Oranges, cabbage, citrus fruits, cauliflower, grapefruits, tomatoes, kiwi, spinach, chili peppers, guava, papaya, lychee, broccoli, and strawberries
Function – Antioxidant properties, immune response, synthesis of collagen, and healing process
Deficiency – Scurvy, Bleeding gums and tooths, chronic inflammation, fatigue, poor immunity, slow healing wounds, painful, swollen joints, and weak bones
Recommended Dietary Allowances – 60 – 70 mg/day
11. Vitamin D
Type – Fat-Soluble Vitamin
Alternative name – Cholecalciferol (D3), Ergocalciferol (D2)
Source – Egg, liver, fish, mushroom, milk, and milk products such as cheese, yogurt, butter, and cream
Function – Metabolism of calcium and phosphate in the body, development of bones and teeth
Deficiency – Rickets, Osteomalacia, hair loss, muscle pain, back pain, impaired wound healing, fatigue, tiredness, and depression
Recommended Dietary Allowances – 0.01 mg/day
12. Vitamin E
Type – Fat-Soluble Vitamin
Alternative name – Tocopherols, Tocotrienols
Source – Vegetable oils, nuts, soy, coconut, avocados, whole grains, blackberries, papaya, mango, liver, and fish
Function – Antioxidant properties, form red blood cells, use vitamin-k, and protect cell membranes
Deficiency – Deficiency is very rare
Recommended Dietary Allowances – 0.08 mg/day
13. Vitamin K
Type – Fat-Soluble Vitamin
Alternative name – Phylloquinone, Menaquinone, Menadione, Naphthoquinone
Source – Cabbage, cauliflower, cereals, soybean oil, dark green vegetables, dark leafy vegetables, Liver, beef, fish, and eggs
Function – Blood clotting and bone growth
Deficiency – Bleeding disorder
Recommended Dietary Allowances – 0.1mg/day
It’s all about 13 essential vitamins, their sources, and functions along with recommended dietary allowances.
