An Inside Look at the Role of Vitamins: How They Improve Your Health

What comes to your mind when vitamins are mentioned? Do you think of vegetables or fruits, or is it the sun that pops up in your mind with the mention of this common name yet rare in a majority of people’s diets?

Vitamins are a collection of essential substances that our bodies need for normal cell functioning, growth, and development. Your body requires vitamins to function well, and healthy human food can offer up to 13 essential vitamins.

The role of vitamins in the human body cannot be overlooked. According to a study by the University of Eastern Finland, a sufficient supply of Vitamin D is beneficial in preventing Cancer and in the prognosis of several cancers.

This is just a preview of what vitamins can help your body do. Do you want to know more? Here’s a breakdown of vitamins and their roles in your body.

Vitamin A

Vitamin A has immense benefits to your body. If you had vision problems and your optician suggested you take a lot of carrots, he was, in essence, telling you to take a lot of Vitamin A.

Apart from good vision, Vitamin A is also responsible for much other physiological well-being of your body. Its other roles in your body include:

• Bone growth
• Cell functions
• Healthy reproduction
• Boosts immune system

The sources of Vitamin A include both plant and animal sources. You can get it from carrots and other colorful fruits and vegetables. From animal sources, you can get it from the liver and whole milk.

Vitamin B1 (Thiamine)

Vitamin B1 is a section of an enzyme that your body needs for energy metabolism. It does this by helping your body change carbohydrates into energy. It is also important for healthy nerve and heart function.

You can find Vitamin B1 in all nutritious foods such as pork, nuts, cereals, legumes, whole grain meals, and enriched bread, among others.

Vitamin B2 (Riboflavin)

It is also an essential part of the enzyme that your body needs for metabolism. It works with other B vitamins to promote body growth and red blood cell production.

It is also ideal for normal vision and the health of your skin. You can find it from the following sources:

• Leafy green vegetables
• Milk and milk products
• Enriched bread and cereals
• Whole-grain foods

Vitamin B3 (Niacin)

Vitamin B3 is important for the nervous system, digestive system, and the health of your skin. You may be having a deficiency of Vitamin B3 if you start experiencing dry and cracking skin. It also has a therapeutic effect on progressive muscle disease.

The food sources for this vitamin include:

• Most main proteins
• Whole grain meals
• Enriched bread and cereals
• Peanut butter
• Vegetables including mushroom, leafy green vegetables, and asparagus

Vitamin B5 (Pantothenic Acid)

It is one of the constituents of coenzyme A which is important for breaking carbohydrates, fatty acid, and amino acid. If your intellectual capacity is threatening to fall below normal levels, you might need to take more vitamin B5.

It is available in almost all varieties of foods.

Vitamin B6

Your body needs this essential vitamin for a majority of your body’s chemical reactions linked to metabolism. It is an important element in brain development during pregnancy and infancy. You will also need it for perfect immune function.

It is available in many foods but can also be added to other foods. The common sources of vitamin B6 include:

• Poultry
• Meat
• Fish
• Fruits
• Vegetables

Vitamin B9 (Folate/Folic Acid)

Vitamin B9 works with vitamin B12 to help in the creation of red blood cells. Your body also needs it in the development of DNA that promotes the growth of tissues and cell function.

If you are expectant, you need to get enough folate as lack of it may lead to birth defects. You can acquire it from foods such as:

• Orange juice
• Legumes
• Liver
• Leafy green vegetables
• Seeds
• Refined grains

Vitamin B12 (Cobalamin)

It is part of an enzyme your body needs for making new cells. If you are having problems with proper nerve functions, your doctor may suggest proper nerve functioning.

Vitamin B12 is also used to make multivitamins and easy to take gummies for women who have problems taking large smelly multivitamin pills.

Its sources include:

• Poultry
• Meat
• Fish
• Milk and milk products
• Seafood

Vitamin B12 lacks in plant foods.

Vitamin C (Ascorbic Acid)

Ascorbic acid is an antioxidant that helps to form healthy teeth and gums. It improves your body’s ability to absorb iron and maintain healthy tissues. If you have a wound and experience self-healing, then all your credits should go to vitamin C.

The common sources of vitamin C include:

• Citrus fruits
• Vegetables of the cabbage family
• Cantaloupe
• Tomatoes
• Peppers
• Papaya
• Mangoes
• Strawberries
• Kiwifruits

You will only find vitamin C in fruits and vegetable foods.

Vitamin D

It is usually known as the sunshine vitamin. Why? Because your body manufactures it after you’re exposed to sunshine for 10-15 minutes in a day. You should do this as frequently as three days a week to hit the minimum bodily vitamin D requirement.

It helps the body absorb calcium, and you need calcium for strong born formation and teeth development.

While you may get vitamin D in food sources, sunshine remains the biggest source. Other sources include:

• Egg yolk
• Liver
• Saltwater fish
• Fortified milk
• Fortified margarine

Vitamin E

Vitamin E commonly referred to as tocopherol, functions as an antioxidant. It also has a hand in your healthy immune system and metabolic processes. You get enough vitamin E from the foods you eat every day.

The common sources of vitamin E include:

• Vegetable oils
• Margarine
• Seeds
• Nuts
• Leafy greens

It is also available as a supplement and can be added to foods like cereals.

Vitamin K

Your body needs proteins to make healthy bones and tissues. But how does it achieve this? Through the help of vitamin K., The vitamin is responsible for creating protein responsible for blood clotting.

While there are different types of vitamin K, you are most likely to get it from plants such as:

• Kale
• Spinach
• Collard greens
• Broccoli
• Asparagus
• Brussels sprouts

Stick to a Balanced Diet to Enjoy the Role of Vitamins

With all types of vitamins tracing their sources to natural foods, including animal products and plant foods, you can rarely miss one if you stick to a balanced diet.

But, if you have not been so faithful to a balanced diet, you may consider taking vitamin supplements. And not just any supplements, but sweetened vitamin supplements that will help fulfill the role of vitamins in your body.

So, why wait? Get yourself the supplements you need and help your body have a positive first-hand experience of the role of vitamins in the human body.

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