Vitamins are micro-nutrients that are required for the proper functioning of the body. In many cases, they cannot be synthesized or created by in the body and those which are, are often not synthesized in adequate quantities. In these cases, such as in the case of vitamin D, they are required to be taken in from our diet and/or our environment.
It is also known that many vitamins are not retained for long by our bodies. This is especially true for water-soluble vitamins such as vitamin C and the B vitamins (B1, B2, B3, B5, B6, B12). These vitamins need to be ingested once every 48-hour cycle for the proper functioning of all our internal systems.
We need to get vitamins into our systems despite the fact that they are made essentially of the same atoms of carbon, hydrogen, oxygen, nitrogen and cobalt as are proteins, fats and carbohydrates. This is because vitamins’ molecular structures and the arrangement of molecules of these elements are different and thus they perform very different functions when in the body from the macronutrients. Different foods contain different vitamins, so to include all of the vitamins in our diet, we need to cover a wide variety of foods.
Vitamins help our body with the following functions:
a. Growth and development of cells and tissues
b. Helps in the growth and development of bones and teeth
c. Helps in the smooth functioning of our immune system
d. Aids in keeping our skin and hair healthy
e. Required to form the protective lining of our lungs, intestines, stomach, etc.
f. Helps maintain a healthy night vision
g. Acts as anti-oxidants to other vitamins and polyunsaturated faty acids, DNA etc
h. Essential for the production of prothrombin, which is crucial for blood clotting
i. Helps absorb dietary iron
j. Helps form hormones and neurotransmitters
k. Helps as co-enzymes required in the metabolization of carbohydrates, proteins and fats
l. They help in the manufacture of DNA, RBCs and WBCs
m. They help in the production of new cells and in healing physical wounds
n. They help in the proper function of the nervous system
Vitamins perform many other functions, of which I have listed only some above. Thus, it is obvious why we require including them in our diets to remain healthy. Here is a bit more information about several vitamins and how they work once inside our bodies:
Vitamin A has many functions such as:
• It helps in the growth and development of cells and tissues
• It helps in the growth and development of bones and teeth
• Vitamin A helps in the smooth functioning of our immune system
• It also helps in keeping our skin and hair healthy
• Vitamin A is needed to form the protective lining of our lungs, intestines, stomach, etc.
• It is also required to maintain a healthy night vision – i.e., its deficiency causes night blindness.
Vitamin A is available in all dark orange fruits and vegetables such as apricots, carrots, sweet potatoes, peaches and broccoli, etc.
Vitamin D is metabolized by the liver and the kidneys and is converted to a hormone called Calcitonin. This ensures that there is enough calcium in the blood to help form bones, teeth and maintain bone density. When ultra-violet rays shine on our skin, a cholesterol-like substance gets converted to vitamin D and absorbed into the blood. Vitamin D is required for the metabolization of calcium. The RDA for vitamin D is fixed at 5 micrograms or mcg for women between 19 and 50 years of age, which translates to 200 IU (International Units).
Vitamin C or ascorbic acid is a water-soluble vitamin that helps in the production of collagen. It acts as a cell cement that holds all cells and tissues together and is thus crucial in wound healing. Vitamin C also helps in the absorption of iron. Vitamin C acts as an anti-oxidant to polyunsaturated fatty acids, thus preventing their destruction if they came in contact with oxygen within the intestines. Apart from this, vitamin C helps in the manufacture of hormones and neurotransmitters. The RDA of vitamin C is 60 mg per day.
Vitamin K is a fat-soluble vitamin essential for the production of prothrombin, which helps blood clotting. Without adequate vitamin K, we may bleed larger amounts of blood from minor cuts and bruises.
B vitamins (B1, B2, B3, B5, B6, B12 and biotin) are examples of water-soluble vitamins.They are found in each cell of the body where they work as coenzymes, combining with enzymes to make them active. Vitamin B6 is found in meat, poultry fish, broccoli and whole grains. Vitamin B12 can be had by including egg yolk, milk, meat, poultry and fish in your diet. Vitamin B5 and biotin can be had from including meat, egg, milk and legumes in our meals.
Mamta Singh is a published author of the books Migraines for the Informed Woman (Publisher: Rupa & Co.), the upcoming Rev Up Your Life! (Publisher: Hay House India) and Mentor Your Mind (Publisher: Sterling Publishers). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Link: http://www.migrainingjenny.wordpress.com and http://www.footstrike.wordpress.com