For the human body to be healthy and to be able to fight any diseases, it needs to be replenished with the essential nutrients each day. One of them is vitamins. Vitamins are a group of substances that are very necessary for healthy cell function, growth and development and also for overall health. Vitamins are found in different types of foods, and they all have different roles and functions in the body. They can also be taken in the form of supplements which can be found in health and vitamin stores.
There are 13 types of vitamins that are essential, and they are classified into two groups. These are:
1. Water-soluble – These are vitamins that dissolve in water easily, and they are excreted in the urine. These are Vitamin C, B1(thiamine), B2(riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B12 (Cobalamine) and B9 (folate). They are stored for a short period in the tissues, but vitamin B12 is stored in the liver.
2. Fat-soluble – these are stored in the fatty tissues of the body, and these are vitamin A, D, E, and K.
The best way to get all the 13 vitamins is by eating a balanced diet rich in fruits and vegetables. But at times due to various circumstances, we may fail to get foods that have a particular type of vitamin. That is why people will opt to take supplements. Taking herbal supplements is very beneficial to the body, and they can be bought at any health and vitamin stores. The benefits include:
· Vitamin A – also called Beta Carotene, it is found in sweet potatoes, carrots, green peppers and it is essential for healthy vision, healthy skin, boosting the function of the immune system, and for the growth and development of the cells.
· Vitamin B1 – helps the body change carbohydrates to energy which is required by the body, maintains proper metabolism and proper nerve function. Can be found in nuts and cereals
· Vitamin B2 – it is essential for cell reproduction and growth, healthy skin, and metabolism.
· Vitamin B3 – essential for healthy skin and nerves and can be found in seafood, legumes, milk, eggs.
· Vitamin B5 – responsible for the production of cholesterol hormone and also essential for food metabolism. It is found in almost all foods
· Vitamin B6 – helps in maintaining the brain function, formation of red cells
· Vitamin B7 – essential for protein and carbohydrate metabolism.
· Vitamin B9 – essential for the production of DNA which controls the growth of cells and tissue function
· Vitamin B12 – important for maintaining the central nervous system, the red cell formation, and metabolism.
· Vitamin C – found mostly in citrus foods, broccoli, berries and it deals with the common cold by raising immunity, promotes wound healing, and strengthens blood vessels
· Vitamin D – this vitamin is best got from the sun, and it is essential for preventing rickets and osteoporosis. If there is no much sun in your area, then taking Vitamin D supplements from health and vitamin stores will help take care of the needed vitamin. It also aids in the absorption of calcium, which is essential for maintaining strong bones and teeth.
· Vitamin E – it is an antioxidant that will help fight diseases that are related to the heart and lower the risk of a heart attack.
· Vitamin K is essential for blood clotting and can be found in the liver, green leafy vegetables.
It is recommended that for the women who are trying to get pregnant or are pregnant, they should take enough of folate and folic fetal development. As you grow older, it is recommended to take a daily supplement of Vitamin B12.