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What are Vitamins ?
Vitamins are essential nutrients that our bodies need to function properly. They are organic compounds that our bodies cannot produce on their own, so we must get them from the food we eat or from supplements.
Nutrients are substances that our bodies need to function properly and maintain good health. They are found in the food we eat and are essential for growth, development, and overall well-being
There are 13 vitamins that are essential for human health, and they are divided into two categories: fat-soluble and water-soluble.
Fat-soluble vitamins (A, D, E, and K) are stored in the body’s fatty tissues and liver, and they are best absorbed when consumed with dietary fat. Foods rich in fat-soluble vitamins include:
- Vitamin A: sweet potatoes, carrots, spinach, broccoli, liver, eggs, and fortified foods such as milk and cereal.
- Vitamin D: fatty fish (such as salmon and tuna), egg yolks, liver, and fortified foods such as milk and cereal.
- Vitamin E: nuts (such as almonds and sunflower seeds), seeds, vegetable oils, spinach, and broccoli.
- Vitamin K: leafy greens (such as kale and spinach), broccoli, Brussels sprouts, and liver.
Water-soluble vitamins (B vitamins and vitamin C) are not stored in the body and are easily excreted in urine, so they need to be consumed daily. Foods rich in water-soluble vitamins include:
- Vitamin B1 (thiamin): whole grains, pork, and beans.
- Vitamin B2 (riboflavin): dairy products, eggs, and leafy greens.
- Vitamin B3 (niacin): meat, poultry, fish, and whole grains.
- Vitamin B5 (pantothenic acid): meat, poultry, fish, and whole grains.
- Vitamin B6 (pyridoxine): meat, poultry, fish, potatoes, and bananas.
- Vitamin B7 (biotin): egg yolks, liver, and nuts.
- Vitamin B9 (folate): leafy greens, beans, and fortified foods such as bread and cereal.
- Vitamin B12 (cobalamin): meat, poultry, fish, and dairy products.
- Vitamin C: citrus fruits (such as oranges and grapefruits), strawberries, kiwi, broccoli, and bell peppers.
It’s important to eat a varied diet that includes a range of nutrient-rich foods to ensure adequate intake of all essential vitamins.
Availability of vitamins :
There are various sources of vitamins and few of them are mentioned here
Sun Light :
The sun is a natural source of vitamin D, which is an essential nutrient for bone health, immune function, and overall health and well-being. When the skin is exposed to sunlight, it triggers the production of vitamin D in the body.
Vitamin D is sometimes called the “sunshine vitamin” because exposure to sunlight is the primary way that the body can produce it. However, the amount of vitamin D that the body produces in response to sunlight can depend on a variety of factors, such as the time of day, season, latitude, skin color, and age.
Sunlight can be beneficial for newborns in moderation, but it’s important to be careful not to overexpose them to the sun.
Newborns need adequate vitamin D for healthy bone growth and development. In some cases, healthcare providers may recommend a vitamin D supplement for newborns who are exclusively breastfed or who have limited sun exposure. However, it’s important to follow your healthcare provider’s recommendations regarding vitamin D supplementation.
Vegetarian :
Vegetables are a great source of many essential vitamins. Here are some examples of vitamins found in various vegetables:
- Vitamin A: Sweet potatoes, carrots, spinach, kale, collard greens, pumpkin, and red bell peppers are all good sources of vitamin A, which is important for vision, immune function, and skin health.
- Vitamin C: Broccoli, Brussels sprouts, bell peppers, tomatoes, kale, and spinach are all excellent sources of vitamin C, which supports the immune system, skin health, and wound healing.
- Vitamin K: Kale, spinach, broccoli, Brussels sprouts, and collard greens are all rich in vitamin K, which is important for bone health and blood clotting.
- B vitamins: Many vegetables contain various B vitamins, which are important for energy production, brain function, and red blood cell formation. Examples include leafy greens like spinach and kale, as well as asparagus, broccoli, Brussels sprouts, and cauliflower.
- Vitamin E: Spinach, Swiss chard, and other leafy greens, as well as asparagus and broccoli, are good sources of vitamin E, which has antioxidant properties and is important for skin health.
It’s important to eat a varied and colorful assortment of vegetables to ensure adequate intake of all essential vitamins. By including a variety of vegetables in your diet, you can help support overall health and well-being.
Non Vegetarian :
Non-vegetarian foods are generally good sources of vitamins and other essential nutrients. Here are some examples of vitamins found in various non-vegetarian foods:
- Vitamin B12: Vitamin B12 is found almost exclusively in animal products. Good sources include meat (especially beef, liver, and kidneys), fish (such as salmon and trout), shellfish (such as clams and mussels), eggs, and dairy products (such as milk, cheese, and yogurt). Vitamin B12 is important for brain function, red blood cell formation, and nerve health.
- Vitamin D: Fatty fish (such as salmon, tuna, and mackerel), fish liver oil, and egg yolks are all good sources of vitamin D, which is important for bone health, immune function, and mood regulation. Some fortified dairy products and cereals also contain vitamin D.
- Vitamin A: Liver, especially beef liver, is a rich source of vitamin A, which is important for vision, immune function, and skin health. Other good sources include egg yolks, fatty fish, and dairy products.
- B vitamins: Non-vegetarian foods are generally good sources of various B vitamins, which are important for energy production, brain function, and red blood cell formation. Examples include meat (especially beef, pork, and chicken), fish, shellfish, eggs, and dairy products.
- Iron: Red meat, especially beef, is a good source of iron, which is important for oxygen transport in the body. Other good sources of iron include chicken, turkey, fish, and shellfish.
By including a variety of non-vegetarian foods in your diet, you can help ensure adequate intake of all essential vitamins and other nutrients. It’s important to choose lean protein sources and to balance your diet with plenty of fruits, vegetables, and whole grains for optimal health.
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