Vitamins are organic compounds that are taken in small amounts to fulfill the nutritional needs of the body. There are a total of thirteen types of vitamins which can be further divided into two groups based on their solubility. There is a group of Fat-soluble vitamins which are Vitamin A, D, E, and K. They also include various carotenoids that show slight activities of Vitamin A. The other group includes Water-soluble Vitamins such as vitamins C and B. The vitamins are very essential and are distributed in various food sources. Our body cannot produce the vitamins hence they must be taken in diet.
Let’s Discuss the Types of Vitamins in Detail –
Vitamin A
Vitamin A is not just a single vitamin instead it involves retinol, retinal, and retinyl esters. They are the types of vitamins that are fat soluble and can be stored in the tissues for later use. It is mostly stored in the form of retinal esters in the liver. Retinol and retinal esters are the types of vitamins found in dairy products, fish, and liver. The essential functions of Vitamin A are such as –
- It contains antioxidants that protect from oxidative stress.
- Vitamin A is very necessary for eye health and it prevents macular degeneration.
- Vitamin A also combines with a protein to form rhodopsin which is necessary for colour vision.
- The deficiency of Vitamin A can cause night blindness and xerophthalmia which is the dryness of the eye.
- The dietary sources of Vitamin A are – carrots, spinach, eggs, papaya, and kale.
Vitamin B
Vitamin B is a complex vitamin that consists of eight vitamins. These types of vitamins are water-soluble vitamins. These vitamin complexes play an interrelated role and help in the functioning of the brain.
Thiamin – it is the Vitamin B1 and is often also called an anti-stress vitamin. It also plays an important role in the formation of ATP and supporting the nervous system. Additionally, it supports the movement of signals from the brain and contractions of muscles. The sources of thiamin are – pork, poultry, peas, soybeans, legumes, and rice.
Riboflavin – it is the Vitamin B2 which helps build the red blood cell and in energy production. Additionally, it helps in the growth and development and other cellular functions. Riboflavin is also helpful in the breakdown of macronutrients. The sources of Riboflavin are almonds, egg yolks, salmon, chicken, and dairy products.
Niacin – it is Vitamin B3 and is of two forms like nicotinic acid and niacinamide. It is the component of NAD and NADP and it helps in the conversion of food into energy. Niacin also reduces blood pressure and regulates the fat levels. Sources of niacin are – meat, poultry, fish, and legumes.
Pantothenic Acid – it is the Vitamin B5 which is important for the formation of blood cells. It is also good for the proper functioning of the liver and digestive tract. Additionally, it is good for improving the skin, hair, and nails. Some of the sources of pantothenic acid are such as – broccoli, cabbage, sweet potatoes, mushrooms, and lentils.
Pyridoxine – it is the Vitamin B6 and is necessary for the development of the brain and Immune System. The other functions of pyridoxine include – reducing morning sickness during pregnancy and reducing the amino acids in the blood. Some of the sources of pyridoxine are such as – beef liver, tuna, salmon, chickpeas, poultry, and green leafy vegetables.
Biotin – it is the Vitamin B7 and is also called the Vitamin H. It is responsible for the breakdown of the macronutrients into energy and also in the regulation of blood sugar levels. Biotin is mainly necessary for the betterment of hair, skin and nails. It improves the production of collagen and also increases the formation of new follicles. Additionally, it increases the production of fats which nourish the skin barrier. The sources of biotin are – egg yolk, and nuts like almonds, mushrooms, bananas, and soybeans.
Folate – it is the Vitamin B9 and is also called the folic acid. It is helpful in the repair of DNA and it also helps in the division of the cells. Additionally, folate is responsible for the maturation of the red blood cells. Folate is also good during pregnancy. The sources of folate are such as – legumes, asparagus, eggs, citrus fruits, and leafy vegetables.
Cobalamin – it is the Vitamin B12 which supports bone health and helps in the prevention of anemia. Also, it reduces the symptoms of depression and boosts energy. Additionally, it stops the loss of neurons.
Vitamin C
It is also known as ascorbic acid and it is a type of antioxidant. Vitamin C also belongs to the water-soluble types of vitamins. The functions of vitamin C are such as –
- Vitamin C improves the immune system and reduces the risk of getting chronic diseases.
- Also, this vitamin increases wound healing.
- Vitamin C helps in the production of collagen and some other neurotransmitters.
- Vitamin C along with Vitamin E is effective against pollution as it reduces the chances of getting asthma.
- It is very helpful in improving skin health as these types of vitamins are antioxidants and protect the skin from sun exposure.
- The dietary sources of Vitamin C are oranges, broccoli, kiwi, strawberries, lemons, tomato, and guava.
Vitamin D
This includes Vitamin D1, D2, and D3 and they are the types of vitamins that are fat soluble. It is called the sunshine vitamin. The other functions of Vitamin D are –
- Vitamin D improves the calcium absorption and strengthens the bones.
- This vitamin also strengthens the muscles.
- Vitamin D also improves immunity and reduces inflammation.
- Vitamin D can also reduce the symptoms of depression.
- The dietary sources of Vitamin D are such as – fatty fish, herrings, sardines, cod liver oil, egg yolks, mushrooms, etc.
- Sunlight is the major source of Vitamin D.
Vitamin E
Instead of being a single vitamin, Vitamin E is a group of 8 compounds that showcase antioxidant properties. These types of vitamins are a part of fat-soluble vitamins. Out of these alpha-tocopherol is the main Vitamin E. The functions of Vitamin E are such as –
- Vitamin E reduces the oxidative stress.
- Also, Vitamin E reduces the risk of heart disease.
- Vitamin E reduces the hyperpigmentation and wound healing.
- Also these types of vitamins help in the production of red blood cells.
- The dietary sources of Vitamin E are such as – wheat germ oil, sunflower seeds, almonds, peanuts, and avocado.
Vitamin K
Vitamin K is of two types known as phylloquinone and menaquinones. These types of vitamins are the fat-soluble vitamins. The functions of Vitamin K are such as –
- This vitamin is necessary to make prothrombin which is needed for clotting.
- Vitamin K is also associated with making the bones strong.
- Also, Vitamin K reduces blood pressure and promotes heart health.
- Vitamin K also improves cognitive health.
- The dietary sources of Vitamin K are such as – spinach, broccoli, kale, natto, chicken, and sprouts.
Summary
Taking vitamins is extremely important for health as they increase energy levels, improve mood and memory, reduce stress, and strengthen the muscles. Arechar Nutra presents Vitagoli Hair Skin and Nails gummies which contain biotin, folate, vitamin C, and Vitamin B12. These types of vitamins are good for hair and skin health. They improve hair growth and make the skin soft and radiant. Vitagoli Pre and Probiotics Gummies for Women are also full of multivitamins that improve digestive vaginal and mental health.
