We all know that vitamins are essential for our body and general health. With so many expensive supplements and popular multivitamins on the market today, it can be hard to know what you need to take, eat or drink to keep your body in tip-top shape.
Whether you’re looking to increase muscle mass, keep your body adequately fueled while shedding pounds, or protect yourself against the difficulties of ageing, incorporating the right vitamins into your diet can play a pivotal role in your pursuit of ultimate health and wellness.
What Are Vitamins?
Vitamins are found in natural foods which are important for the normal growth and maintenance of the body. These are organic compounds and vitamin is the word originated from Latin words- Vita and amine meaning life and Nitrogen, respectively.
Vitamins help in the generation of energy as they utilise carbohydrates and fats appropriately in the form of a catalyst. Vitamins are essential for human survival and the human body cannot produce most of them on its own, only vitamin D and vitamin B3 are known to be produced. Major sources of food that contain vitamins include meat, fruits, and leafy vegetables.
There are two major types of vitamins.
- Fat-soluble vitamins: Vitamin A, D, E, and K are fat-soluble vitamins that can dissolve in fats and oils. These are absorbed along with fats in the diet and can be stored in the fatty tissues of the body. The main sources of these vitamins are plant and animal food as well as dietary supplements.
- Water-soluble vitamins: Vitamin B and Vitamin C are water-soluble vitamins that dissolve in water and can be absorbed quickly by the body. These are carried to different body tissues but the body cannot store them.
We have listed down the top 5 essential vitamins that are necessary to take every day.
Vitamin C
Vitamin C is water-soluble which is really vital for the immune system. The importance of Vitamin C can’t be stressed enough. It is used to prevent our cells from free radical damage as it is an antioxidant. It also helps our bodies to generate collagen, which facilitates wound healing.
Scurvy is the name for a vitamin C deficiency. It can lead to anaemia, debility, exhaustion, spontaneous bleeding, pain in the limbs, and especially the legs, swelling in some parts of the body, and sometimes ulceration of the gums, and loss of teeth.
Food that contains high Vitamin C: Kiwi, Citrus, Broccoli, Tomatoes, Potatoes, Strawberries.
Vitamin A
Vitamin A, also known as a carotenoid, is great for your eyes and aids in the prevention of chronic illnesses. Besides that, Vitamin A is an important element for good reproduction. Vitamin A also helps the organs like the heart, lungs, and kidneys to perform properly.
Vitamin A supports the safe growth of the fetal thus increasing the mortality rate. Vitamin A deficiencies make children more prone to measles and diarrhea. It could also lead to blindness. Vitamin deficiency can cause serious issues such as anemia and dementia.
Food that contains high Vitamin A: Liver, Fish oils, Orange and yellow vegetables, and fruits
Vitamin B12
Vitamin B12 plays an important role in maintaining neurological health. Lack of it can cause many neurological problems, such as sleeplessness, problems in maintaining balance, shivering in hands and feet, numbness of the skin, etc. Vitamin B12 also has an important role in keeping the nervous system healthy. Thus the vitality of B12 for healthy brain function can’t be ignored anyway.
The proper amount of vitamin B12 can help improve your digestive power. This is the reason that problems like indigestion, constipation, and diarrhea can occur due to its deficiency.
Vitamin B12 helps in increasing your metabolism. Increased metabolism will burn calories in your body and food will not accumulate as fat. This will reduce the amount of fat in your body and can help you control weight. Keeping a B12 inhaler to oneself can actually help recover any deficiency in the body.
Vitamin E
Vitamin E is a nutrient that performs as an antioxidant in the body. It exists naturally in certain foods and is sometimes added to others. Vitamin E exists in 8 chemical forms. Alpha-tocopherol is the form that best meets the dietary requirements of humans.
It is fat-soluble, which means it’s absorbed and similarly moves through the body to fats. It’s stored in the liver and fatty tissue and is used when needed.
Vitamin E works as an antioxidant in the body, and researchers are looking at how its anti-inflammatory properties might play a role in easing or managing certain chronic conditions when taken as a supplement.
Vitamin D
Our body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for the normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
Vitamin D might play an important role in regulating mood and warding off depression. Consider adding vitamin D supplements to your diet if you’re trying to lose weight or prevent heart disease.
Conclusion
Certain factors and circumstances, including age, pregnancy and breastfeeding, medical conditions, medication use, and lifestyle choices, increase a woman’s risk of vitamin deficiency.
Most vitamins, shots, and pills are good enough except for B12. A recent study has found smoking vitamin B12 helpful than other forms of supplementation.
Women who are either concerned they may be at risk of developing a vitamin deficiency or interested in optimizing their vitamin intake should work with a qualified healthcare provider to ensure optimal dosing, safety, and necessity.
