Six essential vitamins and their benefits
Consumption of vitamins is pivotal for facilitating proper growth and other functions of the body. They aid in important body systems and functions such as immunity, digestion, detoxification, and others. There are six essential vitamins that our body requires in order to effectively carry out these functions. Let's learn the role that these vitamins play in our well-being, and where can we find them.
Vitamin A
Vitamin A is vital for boosting immunity, vision, and reproduction. It stimulates rhodopsin, which is important for vision as it absorbs the light in our retinal receptors. Further, this vitamin is also responsible for cell generation, differentiation and overall development of the body. Some of the best sources of Vitamin A are milk and its products, animal products, fish oil, green vegetables, fruits, etc.
B vitamins
B-group vitamins comprise eight water-soluble vitamins that support various metabolic processes. These vitamins help the body use up the available energy. In fact, the carbohydrates, fats and other nutrients stored in the body are used up with the help from B-group vitamins. B vitamins are found in foods such as poultry, meat, eggs, dairy products, beans, peas, cereals and some fortified breads.
Vitamin C
Vitamin C, also known as L-Ascorbic Acid, is another essential vitamin. However, the human body is incapable of producing Vitamin C. That is why, we acquire it from dietary sources for the formation of connective tissues, better immunity, wound healing and regeneration of anti-oxidants. We can find this vitamin in citrus fruits like lemons and oranges, and vegetables such as cauliflower, capsicum, etc.
Vitamin D
The human body endogenously produces Vitamin D when the sun's ultraviolet rays strike our skin. This vitamin is important for bone growth, absorption of calcium in the body, and neuromuscular and immune functions. Further, it reduces inflammation, and provides protection from damage causing elements, thereby ensuring optimal overall growth. Vitamin D is present in food items such as fatty fish, egg yolks, mushrooms, etc.
Vitamins E and K
Vitamin E offers benefits to the skin and hair, and also helps in treating kidney dysfunction and curing long-term diseases. It comes from food sources like vegetable oils, cereals, meat, eggs, fruits, vegetables, etc. Vitamin K promotes the thickening of the blood in our body and aids in the prevention of excessive bleeding. Top sources of this vitamin are spinach, asparagus, broccoli, green beans.
