VITAMINS; THEIR FUNCTIONS, SOURCES & IMPORTNCE FOR THE HUMAN BODY

Vitamins are essential organic compounds the body requires in small amounts to maintain overall health and proper bodily functions.

Vitamin A

Vitamin A (Fat Soluble) is essential for vision, immune function, and cellular growth. Deficiency can lead to night blindness, dry skin, and increased infection susceptibility.

Sources

Carrots, sweet potatoes, spinach, kale, liver, and dairy products.

Vitamin B complex (B1, B2, B3, B5, B6, B7, B9, and B12)

The B-vitamins (Water Soluble) include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Each B vitamin has specific functions in the body, including energy production, red blood cell formation, and nerve function. Deficiencies in B vitamins can lead to various conditions such as beriberi, pellagra, and megaloblastic anemia.

Sources

Whole grains, meat, fish, eggs, legumes, leafy greens, nuts, and seeds.

Vitamin B12

Vitamin B12 deserves special mention as it is primarily found in animal products and is necessary for nerve function, DNA synthesis, and red blood cell production. Deficiency can cause pernicious anaemia, which leads to fatigue, weakness, and neurological problems. Vitamin B12 is required for red blood cell production and nerve function.

Sources

Animal products (meat, fish, poultry, dairy), fortified plant-based products, and supplements.

Vitamin B9 (Folate)

Vital for DNA synthesis, cell growth, and prenatal health.

Sources

Leafy green vegetables, legumes, citrus fruits, fortified grains, and liver.

Vitamin B6

Involved in brain development, mood regulation, and the synthesis of neurotransmitters.

Sources

Meat, fish, poultry, bananas, avocados, nuts, and seeds.

Vitamin B3 (Niacin)

Supports energy production, cardiovascular health, and skin health.

Sources

Meat, fish, poultry, whole grains, legumes, and mushrooms.

Vitamin C

Vitamin C (Water Soluble) is vital for collagen synthesis, wound healing, and immune function. A deficiency can cause scurvy, characterized by fatigue, bleeding gums, and weakened immune function.

Sources

Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, broccoli, and tomatoes.

Vitamin D

Vitamin D (Fat Soluble) helps regulate calcium and phosphorus levels in the body, promoting bone health. A deficiency can cause rickets in children and osteomalacia in adults, leading to weakened bones.

Sources

Sunlight (exposure to UVB rays), fatty fish (salmon, mackerel), fortified dairy products, and egg yolks.

Vitamin E

Vitamin E (Fat Soluble) is an antioxidant that protects cells from damage. Although rare, a deficiency may result in neurological problems and muscle weakness.

Sources

Nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), spinach, and broccoli.

Vitamin K

Vitamin K (Fat Soluble) is necessary for blood clotting and bone health. Deficiency can lead to impaired blood clotting, resulting in excessive bleeding.

Sources

Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and liver.

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