vitamin science
Introduction
Vitamins are essential micronutrients required in small
amounts to support various physiological processes in the human body. While we
primarily obtain vitamins from our food, dietary supplements and fortified
foods provide additional sources. Vitamins are crucial in maintaining good
health, and a deficiency in essential nutrients can lead to various health
problems. This article delves into the science behind vitamins, highlighting
their importance, functions, sources, and recommended daily intake.
Understanding Vitamins
Vitamins are organic compounds required in small totals to
support various physiological processes in the human body. There are two types
of vitamins: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins
(B vitamins and vitamin C). Fat-soluble vitamins are absorbed in the intestine
with the help of fats and stored in the body's fatty tissues. In difference,
water-soluble vitamins dissolve in water and are not stored in the body. Therefore,
the body needs a regular supply of these vitamins to maintain good health.
Functions of Vitamins
Each vitamin performs specific functions in the body. For
instance, vitamin A is crucial for maintaining healthy vision, while vitamin C
supports the immune system. Some of the primary functions of vitamins include:
Supporting growth and development
Keeping healthy skin, hair, and nails
Supporting immune function
Regulating metabolism
Promoting healthy eyesight
Supporting bone health
Sources of Vitamins
We primarily obtain vitamins from the food we eat. A
balanced diet comprising fruits, vegetables, whole grains, lean protein, and
healthy fats provides an adequate supply of vitamins. While some vitamins are
abundant in certain foods, others are less prevalent, requiring a varied diet
to meet the daily requirements. The following are the primary sources of
essential vitamins:
Vitamin A: found in carrots, sweet potatoes, spinach,
broccoli, and liver
Vitamin D: obtained from sunlight exposure and created full
of fatty fish, egg yolks, and heartened foods
Vitamin E: found in nuts, seeds, vegetable oils, and leafy
greens
Vitamin K: found in leafy greens, broccoli, and fermented
foods
Vitamin C: found in citrus fruits, berries, tomatoes,
peppers, and lush greens
B vitamins B1, B2, B3, B5, B6, B7, B9, and B12: are found in
various foods, including meat, fish, dairy products, whole grains, legumes, and
leafy greens.
Recommended Daily Intake
The recommended daily intake of vitamins varies based on
age, gender, and health status. The following table outlines the recommended
daily intake of essential vitamins:
Vitamin Daily
Recommended Intake
Vitamin A 700-900
mcg
Vitamin D 15-20
mcg
Vitamin E 15
mg
Vitamin K 90-120
mcg
Vitamin C 75-90
mg
B1 1.1-1.2 mg
B2 1.1-1.3 mg
B3 14-16 mg
B5 5 mg
B6 1.3-1.7 mg
B7 30 mcg
B9 400-600 mcg
B12 2.4 mcg
Vitamin Deficiency and Toxicity
A deficiency in any of the essential vitamins can lead