Vitamins are one of the most important nutrients required by the body for healthy functioning. Vitamins are nutrients that cannot be synthesized by our body. For example Vitamin A or retinol may be a vitamin for us but not necessarily for all other organisms. They are known by the functions they perform rather than their chemical structure. We get most of our vitamins from the food we eat and the sun gives us a heavy dose of Vitamin D too. Here is a list of some of the essential vitamins and the foods that provide the adequate amounts of those vitamins.
Vitamin A – This is a fat soluble vitamin and is one of the important nutrients required for the growth of the body. It is a major component for the eye and is required for the formation of another important chemical called rhodopsin. The deficiency of vitamin A leads to the deficiency of rhodopsin and thus leads to night blindness. It is an important nutrient too when it comes to maintain a healthy skin. Foods that provide adequate amounts of vitamin A are fruits such as oranges, leafy vegetables, carrots, spinach, fish, soya milk and milk.
Vitamin C – It is a major nutrient for synthesizing other important nutrients and acts as a donor to other important nutrients and chemicals. It is known to improve the health of people suffering from lung cancer and thus is recommended as supplement to heavy smokers and asbestos exposed people. It is also an important part of the healing process of people suffering from cardiovascular diseases. It is a highly effective antioxidant and works wonder against oxidative stress. Guavas are one of the fruits that contain the highest amounts of vitamin C. Other foods are leafy vegetables, broccoli, black currant, peppers, etc. The deficiency of this vitamin can lead to a serious case of scurvy.
Vitamin D – It is an important nutrient which helps our body absorb and utilize minerals such as calcium, iron, zinc, etc. Our skin can synthesize this vitamin with the help of sunlight and therefore the common notion that the sun gives us the vitamin D. But literally, it doesn’t but helps our body synthesize it. We can also get vitamin D from foods such as fish, eggs, mushrooms, etc. The deficiency of vitamin D can lead to rickets in children and osteomalacia in adults, both of which are forms of soft and weak bone disorders.
Vitamin E – it is a fat soluble antioxidant and inhibits the production of reactive oxygen components. It also functions as an activator and which plays a role in smooth and efficient muscle growth. It also inhibits the coagulation of blood and protects lipids from oxidants. The deficiency of vitamin E causes myopathies, ataxia, and the destruction of red blood cells. Foods that contain vitamin E are, oilseeds, such as sunflower oil, almond oil, palm oil, peanut oil, etc., fruits such as kiwis, papayas, mangoes, and tomatoes.
Vitamin K – You have noticed that when you have a wound, it stops bleeding after some time depending on the severity of the wound. It then forms a hard cover like structure on the wound. Well, vitamin K is the nutrient responsible for coagulation of blood at the wound and thus helps in healing the wound. It also promotes the growth of bones and prevents the calcification of arteries. Foods that contain vitamin K are kale, spinach, collards, mustard greens, Brussels sprouts, cabbage, and asparagus. Osteoporosis and coronary heart disease are highly associated with the deficiency of vitamin K.
So don’t forget to take your vitamins daily and enjoy a happy and healthy life!
Disclaimer: All content found on our website, including images, videos, infographics and text were created solely for informational purposes. Our content should never be used for the purpose of diagnosis or treatment of any medical conditions. Content shared on our websites is not meant to be used as a substitute for advice from a certified medical professional. Reliance on the information provided on our website as a basis for patient treatment is solely at your own risk. We urge all our customers to always consult a physician or a certified medical professional before trying or using a new medical product.
