Types of Vitamins and Their Functions
by Dr. Nikola Djordjevic, MD for Med Alert Help
Life today is fast-paced. We work hard and play hard. And, something has to give – unfortunately, that usually means that we opt for easy, unhealthy options when it comes to our diet, and might not get as much exercise as we need overall.
The problem with a lot of the food that we eat is that most of the goodness is processed out. They taste great, but once you know the facts about vitamins and how important they are for health, you’ll realize just how much these foods are robbing you of essential micronutrients.
Is it any wonder then that most of us walk around in a state of less-than-optimal health – not quite sick enough for medical treatment, but also not entirely well! We need to get ourselves back to a state of complete vitality, and that means starting to eat better.
Types of Vitamins and Their Functions
Vitamins provide us with essential micronutrients needed for the proper functioning of the body. Most people who opt for unhealthy diets are robbing themselves of essential organic compounds needed in small quantities for healthy running of the body system.
There are 13 vitamins in total, divided into two categories - water-soluble and fat-soluble vitamins. The fact that our body is unable to produce sufficient amounts of vitamins makes it compulsory for us to obtain them from other sources such as our diet, or else we would suffer from various illnesses related to a lack of vitamins.
Water-Soluble Vitamins
They comprise the B vitamins and vitamin C. These include vitamins B1, B2, B3, B5, B6, B7, B9, B12, and C.
Most water-soluble vitamins dissolve in water and are not stored in the body, causing them to be less toxic when compared to fat-soluble vitamins. Excess of water-soluble vitamins can easily be excreted through the urine.
Fat-Soluble Vitamins
They comprise vitamins A, D, E, and K. The body absorbs them in the form of dietary fats. An excess of fat-soluble vitamins is stored in the body's fatty tissue and liver, which can build up a toxic level over time, causing damage to the body.
Let us now take an in-depth look into each of these vitamins to understand their functions and sources.
Water-Soluble Vitamins
Vitamin B1 (Thiamine)
Thiamine is a vitamin that assists in energy metabolism. It helps to convert food into energy. It is required for the maintenance of healthy skin, muscles, the brain, and even hair. It is also essential for nerve functions in cases of depression.
Food source: Soybeans, trout, marmite, sunflower seed, lettuce, mushrooms, and tomatoes.
Deficiency symptoms: Swelling, fatigue, burning feet, nausea, and gastrointestinal issues.
Vitamin B2 (Riboflavin)
Riboflavin performs almost the same functions as Thiamine. It is needed for energy metabolism, healthy skin, hair, blood, and maintenance of good eyesight.
Food source: Almonds, salmon, mushrooms, eggs, liver, spinach, and whole wheat.
Deficiency symptoms: Dry or cracked lips, fissure and sores at the corner of the mouth, sore throat, sensitivity to light, glottis of the tongue, fatigue, and loss of appetite.
Vitamin B3 (Niacin)
It plays an important role in energy metabolism and is also essential for the maintenance of healthy skin, the brain, blood cells, and the nervous system.
Food source: Mushrooms, peanuts, green peas, sunflower seeds, corn, brown rice, almonds, corn, carrots, potato, turnips, and chicken meat.
Deficiency symptoms: Diarrhea, dermatitis, dementia, and fatigue.
Vitamin B5 (Pantothenic Acid)
Pantothenic acid is another vitamin that plays significant roles in energy metabolism. It also helps in the formation of red blood cells and the maintenance of the adrenal gland.
Food source: Sunflower seeds, eggs, trouts, mushrooms, green vegetables, avocado, liver, and strawberries.
Deficiency symptoms: Insomnia, stomach pains, and fatigue.
Vitamin B6 (Pyridoxine)
Pyridoxine helps in the formation of new red blood cells and detoxification of the liver. It is also essential for the proper functioning of the nervous system.
Food source: Tuna, bananas, sunflower seeds, dried prunes, brown rice, whole wheat, walnuts, and chicken meat.
Deficiency symptoms: Swollen tongue, dermatitis with cheilosis, microcytic anemia, sleeplessness, irritability, and depression.
Vitamin B7 (Biotin)
Biotin helps to metabolize proteins, lipids, and carbs. It is also needed for the healthy maintenance of the hair and skin.
Food source: Eggs, salmon, sweet potato, broccoli, and strawberries.
Deficiency symptoms: Hair loss, hallucinations, rashes (mainly around the face and genitals).
Vitamin B9 (Folic Acid)
Folic acid, also known as folate, helps with the formation of red blood cells and DNA.
Food source: Black-eyed peas, lentils, asparagus, romaine lettuce.
Deficiency symptoms: Poor immune function, poor digestion, anemia, diarrhea, and weight loss.
Vitamin B12 (Cobalamin)
Cobalamin is needed for the formation of red blood cells and the proper metabolism of macronutrients. It is mostly found in animal products and is always deficient in vegan diets.
Food source: Clams, mackerel, trout, eggs, fish, meat, soymilk, cheese, and fortified cereals.
Deficiency symptoms: Memory loss, numbness in the legs, which may lead to trouble walking, dementia.
Vitamin C (Ascorbic Acid)
Vitamin C can improve blood circulation and prevent scurvy. It is also known to boost immunity.
Food source: Broccoli, kiwi fruit, guavas, tomatoes, sprouts, citrus juice, and potatoes.
Deficiency symptoms: Gingivitis, dry hair, and hair loss.
Fat-Soluble Vitamins
Vitamin A (Retinol)
Retinol helps to boost immunity and is also essential for the maintenance of healthy teeth. It has also been found to play a role in skeletal homeostasis.
Food source: Liver, broccoli, and sweet potatoes.
Deficiency symptoms: Cold, xerophthalmia, and lousy skin.
Vitamin D (Calciferol)
Vitamin D is needed for healthy and strong bones. Following absorption, vitamins D2 and D3 are converted to their active form - Calcitriol, which helps in the maintenance of the body’s calcium and phosphorus levels.
Food source: Salmon, eggs, and breakfast cereal mushrooms.
Deficiency symptoms: Chronic fatigue, back pain, and skeletal pains.
Vitamin E (Alpha-Tocopherol)
Tocopherol assists in boosting immunity and also helps keep the body’s cholesterol levels in check.
Food source: Sunflower seeds, almonds, and hazelnut oil.
Deficiency symptoms: Muscle weakness, weakness and tingling, and immune system problems.
Vitamin K (Phylloquinone, Menadione)
Vitamin K helps in the maintenance of bone health and proper clotting of blood. It is usually administered immediately to newborns immediately after birth to prevent hemorrhagic disease of the newborn (HDN).
Food source: Soya bean oil, spinach, and mustard greens.
Deficiency symptoms: Internal bleeding, heavy menstrual flow, spontaneous bruising.
Conclusion
As the human body cannot produce all vitamins, we must take the necessary steps to acquire them by ourselves. There is no better way to achieve this other than through diet.
We at MedAlertHelp.org have created the following vitamins infographic to provide you with all the necessary information in an easy to digest form. In it, you’ll discover:
What are vitamins
The uses of all vitamins
The signs and symptoms of their deficiency
The minimum intake for males and females
The natural sources of vitamins
Which foods have the most vitamins
How you can boost your vitamin intake
Whether you should consider taking a supplement
Which vitamins to take on a daily basis
Whether or not they really help
What side-effects multivitamins might have
Some fun facts
