Essential vitamins

ByIzay Ayesha



January 14, 2023

Essential vitamins

Izay Ayesha addresses an
important matter

There are 13 essential vitamins the human body needs to stay healthy and it is important to be added to the daily intake of food. Nutritionists keep on emphasising the role of vitamins in human life and advise their use.

Vitamin A
This vitamin is of vital importance for the maintenance of the immune system and good vision. Vitamin A is also related to the formation of healthy bones, teeth and skin. Vitamin A can be obtained through carrots, peppers, mango, papaya, eggs, cheese, milk, liver, apricots, green leafy vegetables and fish.

Vitamin B1 (Thiamine)
Carbohydrates work as fuel for body. Vitamin B1 gives energy helping the body’s organs and tissues stay healthy and energized. This vitamin is contained in peas, fruit, eggs, whole wheat bread, liver, lean meats, whole grain products, nuts, legumes, milk, etc.

Vitamin B2 (Riboflavin)
Vitamin B2 intervenes in the detoxification of the body from harmful substances, in addition to acting in conjunction with other vitamins in order to improve the skin, mucous membranes and vision. It can be obtained from milk, eggs, asparagus, spinach, salmon, broccoli, beef, mushrooms, rice and some cereals.

Vitamin B3 (Niacin)
This vitamin will help keep the skin healthy and radiant, as well as helping the nervous system and regulating blood cholesterol levels. It helps neurons communicate correctly and also mediates the production of steroid hormones. This vitamin could be obtained through meat, fish, eggs, milk and wheat flour.

Vitamin B5 (Pantothenic Acid)
It helps in obtaining energy through food, in the production of cholesterol and other essential fats. It is directly related to the metabolism and synthesis of carbohydrates, proteins and fats. It is available in chicken and beef, tomatoes, eggs, broccoli, whole grains and potatoes.

Vitamin B6 (Pyridoxine)
It helps in the formation of red blood cells and the maintenance of brain function. This vitamin is directly related to the proteins that participate in many of the chemical reactions carried out by the body. This vitamin could be obtained through fish, pork, soy, peanuts, milk, potatoes and some whole grains.

Vitamin B7 and B8 (Biotin)
This vitamin is directly related to the process of obtaining energy, in addition to influencing the metabolism of proteins and fats. It is essential for the synthesis and degradation of fats and amino acids. It is found in raw egg yolks, liver, peanuts, and green leafy vegetables.

Vitamin B9 (Folic Acid)
This is a fundamental vitamin for the maintenance and repair of cells. It helps in the formation of red blood cells, tissue regeneration and DNA synthesis. Broccoli, Brussels sprouts, liver, green leafy vegetables such as spinach, also chickpeas and some cereals contain it.

Vitamin B12 (Cyanocobalamin)
It is an essential vitamin for a correct metabolic reaction of the body. In addition, it interferes with the maintenance of the nervous system, plus it enhances the generation of red blood cells. It is obtained mainly from animal products such as meat, salmon, cod, milk, cheese, eggs, soybeans and some cereals.

Vitamin C (Ascorbic Acid)
It intervenes in the maintenance and regeneration of cellular tissues and it acts as an antioxidant and promotes rapid and correct wound healing. Vitamin C helps maintain healthy teeth and gums, as well as helping the body better absorb iron. One can get it from a lot of fruits and vegetables, such as, oranges, bell peppers, strawberries, black currants, broccoli, Brussels sprouts, potatoes, cauliflower, spinach and citrus fruits.

Vitamin D (Calciferol)
It intervenes in the absorption of calcium and phosphorus, as well as in blood coagulation and muscle function. Although it is a vitamin that can be obtained with exposure to sunlight, it can also be obtained from the intake of certain foods.

Vitamin E (Tocopherol)
It works as an antioxidant, preventing the deterioration of cells of the muscular, cardiovascular and nervous systems. In addition, it helps vitamin K to act more effectively and collaborates in the formation of red blood cells.

Vitamin K (Phytomenadione)
Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.TW


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