Vitamins are those vital substances which are necessary for the body in minimal substances. Vitamins is essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases. Vitamins do not provide energy (calories) directly, but they do help regulate energy-producing processes.
HOW THEY WORK: A lot of people think vitamins can replace food, they cannot! In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue
Eat a rainbow of fruits and vegetables every day—the brighter the better.
Classification of vitamins
Fat soluble vitamins:
They include vitamin A,D,E&K .
Water soluble vitamins:
They include vitamin B & C
Fat-soluble vitamins
Fat-soluble vitamins are stored in our bodies, mostly in our fat tissues and in our livers. They dissolve in fat and not water.They include
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Being fat soluble vitamins they are stored in our bodies and may cause toxic.
Water-soluble vitamins
Water soluble vitamins are not stored in the body in any appreciable amounts. The surplus is washed out mainly through urine. They requires consistent replenishing using the diet we consume.They include:
- Vitamin B1 (Thiamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7/Vitamin H (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Vitamin B13 (Orotic Acid)
- Vitamin B15 (Pangamic acid)
- Vitamin B17 (Laetrile)
- Vitamin C (Ascorbic Acid)
- Vitamin P (Bioflavonoids)
- Coenzyme Q10 (Ubiquinone)
- Choline
- Inositol
- PABA (Para-amino benzoic acid)
Note : Remember that before the vitamins are filtered from your blood into your urine, they have already circulated via the bloodstream to every cell in your body. Only what is not needed is passed out of the body.
Recommended Dietary Allowance
We have also summarised the Recommended Dietary Intake for men and women below. This data is for an average man or woman (not-pregnant) aged between 19-50 years.
| Vitamin A | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Vitamin B1 | ||
| Men | 900 µg | 90 mg | 5 µg | 15 mg | 120 µg | 1.2 mg | |
| Women | 700 µg | 75 mg | 5 µg | 15 mg | 90 µg | 1.1 mg | |
| Vitamin B2 | Vitamin B3 | Vitamin B5 | Vitamin B6 | Vitamin B9 | Vitamin B12 | ||
| Men | 1.3 mg | 19 mg | 5 mg | 1.3 mg | 400 µg | 2.4 µg | |
| Women | 1.1 mg | 14 mg | 5 mg | 1.3 mg | 400 µg | 2.4 µg | |
| Vitamin H | Choline | ||||||
| Men | 30 µg | 550 mg | |||||
| Women | 30 µg | 425 mg |
Importance of Vitamins in Your Life
Natural vitamins are those organic food substances which are found only in plants and animals, i.e., living things. The body is not able to synthesize or manufacture vitamins (although there are a few exceptions to this). Because of this, they must be supplied either directly in the diet, or by way of dietary supplements. Vitamins are vital if our body is to function normally. They are absolutely necessary for our growth, general-well being and vitality.
Vitamins cannot be assimilated without ingesting food. This is why it is suggested that vitamins must be taken with a meal. They help to regulate the body’s metabolism, assist in forming the bone and tissue, and help convert fat and carbohydrates. However, one must remember that vitamins cannot replace food.
Nevertheless, the best sources of vitamins are through the foods that we eat. But then, when circumstances lead you to believe that you’re not getting enough of certain vitamins that you need, you can allow yourself to consider taking them. Although, taking any kind of vitamins or any medicine for whatever reason is best consulted first to a doctor or a medical professional who is particular in the vitamin field. There are incidences when the body can’t absorb a particular vitamin which is greatly needed by the body, such issues will be look upon to by your doctor to determine what may cause it to happen. By doing this, you will be on the right track to health with the vitamins you’re going to take.
