Vitamins are a group of micronutrients the body uses in some aspect of its chemical processes. Vitamins have a role to play in metabolism, immunity, cell reproduction, and overall health. The human body cannot manufacture all the vitamins in the quantity it needs and thus needs supplementation by diet or tablets.

This is a comprehensive list of some of the vitamins, use, source, deficiency, and daily requirement, and some other information about their biochemical role and role in the upkeep of human health.

What are Vitamins?

Vitamins are organic compounds required for the upkeep of normal body health. Vitamins have been divided on the basis that they are either fat-soluble or water-soluble and hence have been categorized into two categories:

Fat-Soluble Vitamins: They are deposited in fat and liver tissues. They are vitamins A, D, E, and K.

Water-Soluble Vitamins: They are not deposited in the body and do not need to be taken daily. Examples include vitamin C and B-complex vitamins.

Types of Vitamins and Function

1. Vitamin A (Retinol, Beta-Carotene)

Function:

Maintains vision, immunity, and cell growth.

Aids skin, reproduction, and healing.

Antioxidant that acts to guard against oxidative stress.

Sources

Animal sources: Egg, liver, milk, milk products, fish oil.

Vegetable sources: Carrot, sweet potatoes, mango, apricots, spinach.

Deficiency

Night blindness, dry eyes (xerophthalmia), impaired immune system, and skin diseases.

Failure to develop or resistance to infection in infants and children.

Symptoms of toxicities:

Nausea, dizziness, headache, liver damage, and birth defects at very high intake levels.

Recommended Daily Intake (RDI):

Men: 900 mcg

Women: 700 mcg

2. Vitamin B Complex

Eight water-soluble vitamins and all are involved to metabolize, energy metabolism, and brain function.

1. a) Vitamin B1 (Thiamine)

Function:

Component of muscle contraction, transmission of nerve impulses, carbohydrate metabolism.

Central to ATP formation in the process.

Food sources: whole grains, cereals, pork, legumes, nuts, sunflower seeds.

Deficiency:

Beriberi (muscle weakness, nerve damage, heart failure), Wernicke-Korsakoff syndrome (alcohol-abuse neurological syndrome).

1. b) Vitamin B2 (Riboflavin)

Function

Essential in energy metabolism, enzyme function, and skin health maintenance.

Red blood cells and vision.

Aids red blood cell production and normal vision.

Food sources: Lean meat, eggs, leafy green vegetables, milk, milk foods, almonds.

Deficiency

Dryness, sore tongue, irritated tongue, sore throat, dry lips, broken lips, photophobia.

1. c) Vitamin B3 (Niacin)

Role

Aids brain function, cholesterol, and repair of DNA.

converting food into energy

animal food, fish, whole cereal, legumes, nuts, breakfast cereals, fortified.

Deficiency

Pellagra (dermatitis, diarrhea, dementia, death in later stages)

Symptoms of toxicity:

Dermatitis, liver damage, gastrointestinal disturbance

1. d) Vitamin B5 (Pantothenic Acid)

Functions

Cofactor in coenzyme A synthesis. FAT metabolism, hormone synthesis

Food sources in animals: meat, milk, whole cereal grain, avocado, mushroom.

Deficiency.

Nervousness, weakness, gastrointestinal discomfort, muscle spasm,

1. e) Vitamin B6 (Pyridoxine)

Role:

Essential to amino acid metabolism, neurotransmitter synthesis, hemoglobin synthesis.

Food sources: bananas, chicken, fish, potatoes, breakfast cereals fortified with vitamins and minerals.

Deficiency:

Depression, anemia, irritability, impaired immunity, nerve damage.

1. f) Vitamin B7 (Biotin)

Function:

Fats and carbohydrate metabolism, skin, hair, nails.

Food sources: wholemeal, cauliflower, nuts, liver.

Deficiency

Rash, brittle nails, hair loss, weakness.

1. g) Vitamin B9 (Folate/Folic Acid)

Function

Involved in DNA synthesis, cell division, and red blood cell formation.

During pregnancy to protect against neural tube defect.

Food sources: legumes, citrus fruits, cereals, green leafy vegetables.

Deficiency:

Infantile neural tube defect, megaloblastic anemia, mental retardation.

Vitamin B12 (Cobalamin)

Functions:

Critical for nerve function, DNA synthesis and red blood cell synthesis.

Meat, milk, eggs, fortified cereal, breakfast shell.

Anemia, nerve damage, loss of memory, depression, weakness.

3. 3. Vitamin C (Ascorbic Acid)

Effects

Antioxidant with beneficial effect on immune status and iron metabolism.

Supports collagen synthesis, wound healing, and circulation.

Fruit: all citrus fruits such as oranges, lemons, and limes; strawberries; bell peppers; tomatoes; kiwis.

Deficiency:

Scurvy (bleeding gums, weakness, easy bruising, abnormal wound healing).

Symptoms of Poisoning

Abdominal cramps, diarrhea, toxic level with onset of kidney stone formation.

RDI: 90 mg for men and 75 mg for women.

4. Vitamin D (Calciferol)

Function

Role in calcium absorption process, bone mineralization, immunologic function.

Food sources: sunlight, milk with added vitamins, fatty fish, egg yolk.

Deficiency

Rickets and infancy and childhood, osteomalacia and adulthood, infection.

Signs of Toxicity:

Hypercalcemia (hypercalcemia, high level of calcium in blood), nephrotoxicity.

5. Vitamin E (Tocopherol)

Function:

Antioxidant, protector of cell damage.

Maintenance of immune function and failure of skin.

Food sources: variety foods and cereals and other vitamins, vegetable oils, spinach, variety foods and nuts and seeds.

Deficiency

Muscle weakness, blindness, compromised immunity.

Symptoms of toxicity:

Risk of bleeding increased, gastritis/nausea.

6. Vitamin K

Function:

Bone, blood clotting.

Other food sources listed above: green leaf food, liver, broccoli, fish.

Deficiency:

Osteoporosis, risk of bleeding increased, coronary heart disease.

Symptoms of toxicity:

Rare but does affect anticoagulant drugs.

The vitamins are the nutrients of good overall health and prevention of disease. If the patient is consuming the proper whole grain, fruit, vegetable, lean protein, and healthy fat in a healthy amount, then the patient will be consuming all of his or her vitamins. There are patients who are suffering from some state of disease, have some nutritional requirements, or require special diets for whom sometimes they are recommended to take supplements on the recommendation of their physician.

Vitamins nutrition information and application will guide you step by step in practice when choosing the perfect foods to consume on a diet trying to achieve the healthiest level possible and live extra years.