What are the vitamins?

Vitamins are defined as the organic compounds or nutrients that are required in small quantities to perform specific biological functions for normal maintenance of optimum growth and health of organism. Vitamins are not synthesized by the body, and therefore need to supplied through the diet.

Classification of Vitamins:

The vitamins are classified into two categories on the based on their solubility :

1. Fat Soluble  Vitamins
2. Water Soluble vitamins

Oily Vitamins or Fat Soluble vitamins:

Vitamin A or Retinol

Vitamin D or Cholecalciferol

Vitamin E or Tocopherol

Vitamin K

Water Soluble Vitamins:

There are two types of water soluble vitamins further

1. Vitamin B-Complex
2. Vitamin Non B-Complex

Vitamin B-Complex:

• Vitamins B-Complex are following  vitamins:
• Thiamine (Vitamin B1)
• Riboflavin (Vitamin B2)
• Niacin (Vitamin B3)
• Pantothenic acid (Vitamin B5)
• Pyridoxine (Vitamin B6)
• Biotin 
• Folic Acid
• Cobalamin (Vitamin B12)

Vitamin Non-B Complex:

• Vitamin C

Fat Soluble Vitamins:

• The four vitamins A, D, E, and K are known as fat  or lipids soluble vitamins.
• They are soluble in fats, oils and fat solvents (alcohol, acetone).
• It can be stored in liver and adipose tissue.
• They are not readily excreted in urine.
• Excess consumptions of these vitamins particularly (A and D) leads to their accumulation and toxic effects.
• All the fat soluble vitamins are isoprenoid compounds, since they are made  up 0f five carbon units namely isoprenoid units ( -CH=C.CH3-CH=CH-)
• Vitamin K has a specific coenzyme function.

Functions of Fat Soluble Vitamins:

Vitamin A

• Vision: Necessary for the growth of rhodopsin, a pigment in the retina that is sensitive to light and is vital for color and low-light vision.
  Immune system: Improves in maintaining the health of mucous membranes and skin by supporting the immune system’s correct action.
  Cell growth and differentiation: Involved in the regulation of cell growth and differentiation, particularly in epithelial tissues.

Vitamin D:

• Calcium and phosphorus absorption: increases bone health by making it easier for the intestines to absorb calcium and phosphorus.
• Bone health: Essential for the growth and care of healthy bones and teeth.
• Immune system: Plays a role in immune system regulation.

Vitamin E:

• Antioxidant: Serves as an antioxidant that protects cells from free radical-induced oxidative damage.
• Cell membrane stability: Maintains the integrity and stability of cell membranes.
• Supports immune function.

Vitamin K:

• Blood clotting: Necessary for the production of proteins involved in coagulation and blood clotting.
• Bone metabolism: Maintains bone health by controlling the amount of calcium in bones and tissues.
• Cell growth and regulation: Plays a role in cell growth and regulation.

 Water Soluble Vitamins:

•  The water soluble vitamins are a heterogenous group of compounds and chemically different from each other.
• They are readily excreted in urine and it is not toxic to the body .
• They are not stored in the body in large quantities (except B12).
• They form coenzyme that participate in biochemical reactions and energy generations or hematopoiesis.
• Deficiencies of these vitamins results in a number of overlapping symptoms. The common symptoms of the deficiency of one or more vitamins involved in energy metabolism include dermatitis ,glossitis( red and swollen tongue ), cheilitis ( rapture at the corner of lipids ), diarrhea, mental confusion, depression and malaise.

Functions of Water Soluble Vitamins:

1. Vitamin C (Ascorbic Acid):

   • Antioxidant: Acts as an antioxidant, protecting cells from oxidative stress.
   • Collagen synthesis: Essential for the synthesis of collagen, a protein that provides structure to skin, blood vessels, and connective tissues.
   • Immune function: Supports the immune system.

2. B-vitamins (B1, B2, B3, B5, B6, B7, B9, B12):

   • Energy metabolism: Play crucial roles in converting food into energy.
   • Nervous system support: Support the health and functioning of the nervous system.
   • DNA synthesis: Some B-vitamins are involved in DNA synthesis and repair.
   • Red blood cell formation: Important for the formation of red blood cells.
   • Mood regulation: B-vitamins, particularly B6, B9, and B12, are involved in neurotransmitter synthesis and can influence mood.

What vitamins should I take daily?

Vitamin A:

• Carrots
• Sweet potatoes
• Spinach
• Kale
• Butternut squash
• Cantaloupe
• Eggs
• Liver
• Dairy products (milk, cheese)

Vitamin B1 (Thiamine):

• Whole grains (brown rice, oats)
• Legumes (beans, lentils)
• Nuts (sunflower seeds, peanuts)
• Pork
• Beef
• Oranges

Vitamin B2 (Riboflavin):

• Dairy products (milk, yogurt, cheese)
• Eggs
• Lean meats (chicken, turkey)
• Green leafy vegetables (spinach, broccoli)
• Almonds
• Mushrooms

Vitamin B3 (Niacin):

• Meat (beef, chicken, turkey)
• Fish (tuna, salmon)
• Peanuts
• Whole grains (brown rice, whole wheat)
• Legumes (beans, lentils)
• Mushrooms

Vitamin B5 (Pantothenic Acid):

• Meat (beef, poultry)
• Avocado
• Whole grains
• Legumes
• Mushrooms

Vitamin B6 (Pyridoxine):

• Chicken
• Turkey
• Fish (salmon, tuna)
• Potatoes
• Bananas
• Fortified cereals
• Chickpeas

Vitamin B7 (Biotin):

• Eggs
• Almonds
• Peanuts
• Avocado
• Salmon
• Sweet potatoes

Vitamin B9 (Folate/Folic Acid):

• Leafy greens (spinach, kale)
• Legumes (beans, lentils)
• Avocado
• Oranges
• Fortified cereals
• Asparagus

Vitamin B12 (Cobalamin):

• Meat (beef, pork, lamb)
• Fish (salmon, tuna)
• Dairy products (milk, cheese)
• Eggs
• Fortified foods (certain cereals, nutritional yeast)

Vitamin C (Ascorbic Acid):

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries
• Kiwi
• Bell peppers
• Broccoli
• Tomatoes
• Spinach

Vitamin D:

• Fatty fish (salmon, mackerel, tuna)
• Cod liver oil
• Fortified dairy products (milk, orange juice, yogurt)
• Fortified cereals
• Egg yolks
• Sun exposure (the body can produce vitamin D when the skin is exposed to sunlight)

Vitamin E:

• Nuts and seeds (almonds, sunflower seeds)
• Vegetable oils (sunflower oil, wheat germ oil, olive oil)
• Green leafy vegetables (spinach, broccoli)
• Fortified cereals
• Kiwi

Vitamin K:

• Leafy greens (kale, spinach, broccoli)
• Vegetable oils (soybean oil, canola oil)
• Dairy products (cheese, yogurt)
• Brussels sprouts
• Green beans