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An Exclusive Encyclopedia On The Types Of Vitamins

List of essential vitamins for healthy body

Nutrition can be one of the most confusing subjects for most people. However, that does not reduce the importance of knowing the types of vitamin. One must have proper knowledge of what vitamin affects them in which way. So, we are bringing you a quick guide having all the information about their functioning. Instead of struggling to find answers on google, you can refer to this blog immediately. We will discuss vitamins for body functions, hair, skin, mental health, body organs, stamina, immunity power, and many more. Furthermore, you will also learn about the food sources that are rich in each of those vitamins. It is so you can understand what to eat in order to strengthen which part of your body. So, without further ado, let’s jump into it.

What Are The Different Types Of Vitamins?

Vitamin A Or Retinol

It is a micronutrient that we need in a small quantity but on a daily basis. We need it for several purposes, like improving metabolism, boosting our vision in nightlight, healthy skin, and many more. Gynecologists suggest having this vitamin for pregnant women as it promotes fetal growth & development. Men require 900mcg, while women need 700 mcg of this vitamin for good health. If your eating habits are healthy, this goal is easy to reach. The deficiency of this vitamin can cause dry eyes, night blindness, poor pregnancy, dry skin, frequent infections, and so on. Hence, you must track that you take an appropriate amount of vitamin A. Some food items that possess these types of vitamin are tomatoes, red bell pepper, eggs, milk, etc.

Vitamin B3 Or Niacin

Vitamin B3, also famous as nicotinic acid or niacin, is a nutrient that we need for it to cover our nutrients into energy. It is generally present in plant and meat-based food items. The primary task of this antioxidant nutrient is to create fat & cholesterol in our bodies while also regulating our blood pressure & metabolism. Anyone facing gastric issues must concentrate more on vitamin B3 and probiotic supplements for gut health. They both together support gut microbes in fighting off the bad ones. Besides, this vitamin also benefits us in treating diabetes, boosting cognitive skills, and clearing up our skin. The best way to receive vitamin B3 is through red meat, fish, brown rice, legumes, etc.

Vitamin B7 Or Biotin

Most people understand this vitamin by the name of biotin. It is a water-soluble vitamin that utilizes fats, carbohydrates, amino acids, and protein to regulate our metabolic processes. The benefits of having biotin are that it strengthens or improves our hair, skin, nails, blood sugar level, and cell growth. No multivitamin tablets would like to take the risk of excluding vitamin B7 from the list of ingredients. Women also require this nutrient in the appropriate quantity for a healthy pregnancy. It also carries the power to reverse the health troubles like dandruff, brittle nails, acne, and dermatitis. Whole grains, lentils, avocados, sweet potatoes, oats, garlic, etc., are some vitamin B7-rich foods. If you take 30 – 100mcg of biotin daily, your body will be able to soak up the advantages of this nutrient.

Vitamin B9 Or Folic Acid

It is another types of vitamin that we need for red blood cell formation and the proper functioning of body cells. It directly impacts our mental health as they are involved in the production of DNA & RNA. This nutrient contributes to our brain functioning, emotional well-being, and hormonal development. If your diet lacks vitamin B9, it could create health troubles like fatigue, mouth soreness, anxiety, depressive thoughts, and many more. Thus, you must take at least 400mcg of folic acid every day. For a pregnant woman, it could do up to 1000mcg for the purpose of fetal development. You could absorb this nutrient from food items like asparagus, lettuce, peanuts, fresh fruits, beans, and many more.

Vitamin B12 Or Cobalamin

Vitamin B12 is one of the essential vitamins to boost energy. It is heavily involved in our metabolism and formation of DNA & red blood cells. Besides, this vitamin benefits our heart, brain functions, and nerve tissues. One can generally find it more in meat products, fortified foods, and dietary supplements. It is the reason most vegan or vegetarian people are prey to vitamin B12 deficiency. This leads to problems like pale skin, premature greying, pale skin, heart palpitation, shortness of breath, and many more. Therefore, the best thing to do in such a situation is to either eat more eggs, milk, cheese, fish, etc. or have organic supplements that can provide you with the daily dosage of vitamin B12.

The Rest Of Vitamin B Complex

The other types of vitamin that come under the category of the vitamin B family are vitamin B1, vitamin B2, vitamin B5, and vitamin B6. They all are micronutrients but carry their own significance. Our body needs them in a low portion which we fulfill through our veggies, whole grains, legumes, and other food items. If not, then we always have multivitamins as a backup because they comprise these micronutrients. Please remember that just because we need them in less amount comparatively does not mean that they are not important vitamins. All of them together can help us fight depression, diabetes, blood disorders, hormonal issues, PMS, and many more.

Vitamin C Or L-Ascorbic Acid

This comes under the category of water soluble vitamins. It is a vital nutrient we need for the repairment of tissues, collagen formation, strong immunity, and enzymatic production. Skincare brands have promoted this vitamin so highly that we all know how it does wonders for our skin. But most people do not realize that it is equally effective as a vitamin for immunity. So along with keeping your skin healthy, this immune booster vitamin is also taking care of your heart, blood pressure, memory power, and blood vessels. The risk of chronic diseases or iron deficiencies decreases when you maintain an adequate vitamin C level. It can happen by having citrus fruits, potatoes, tomatoes, cauliflower, etc. They consist of the types of vitamin we require for a healthy and active body.

Vitamin D Or Calciferol

This fat-soluble vitamin is what we need for general health benefits and to be able to soak benefits from other nutrients. In other words, it assists our bodies in absorbing minerals like calcium, magnesium, and phosphate. There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 helps in strengthening bones & muscles with the help of calcium, while vitamin D3 benefits weight management, heart functions, immunity, and mood. As we all know, the best way to get vitamin D is through the sun. Keeping that aside, you can have it in the form of eggs, meat, mushrooms, soy milk, etc. There are comparatively fewer options available in the vegetarian section. It is why people gain it through fortified food or vitamin supplement.

Vitamin E Or Tocopherol

Vitamin E is also a fat-soluble vitamin that is available in many forms. The job of this nutrient is to contribute to every health aspect of our body. It has antioxidant properties that keep our skin, eyes, immunity, and body cells strong and healthy. These types of vitamin are present in general food items like vegetable oil, leafy vegetables, dry fruits, etc. Hence, it is pretty rare to have vitamin E deficiency due to eating habits. The most common reasons behind the same are problems related to the digestion process or gut health. Thus, to avoid so, take good care of your stomach and intestinal health.

Vitamin K

It is a vitamin that brings together the other vitamins and minerals for the purpose of blood coagulation. Vitamin K also creates certain proteins in our bodies for blood clotting and building bone tissues. Health consultants also suggest this vitamin to girls who want to reduce excessive blood flow during their menstrual cycle. One must consume one microgram of vitamin K as per their body weight. So, if your weight is 80 kilograms, you must have at least 80 micrograms to avoid the consequences of vitamin K deficiency. Not following this rule can make you suffer through severe chronic illnesses. Therefore, concentrate on vitamin K-rich food like kale, fish, broccoli, spinach, eggs, etc., while having meals.

How To Maintain All These Essential Vitamins In My Diet?

So, these were the list of vitamins that we intake in the form of our meals. They all carry their own significance, and we cannot survive by eliminating any of them. Hence, it is crucial that you track your food to know what nutrients you are absorbing every day. But the question is, how can I involve all the types of vitamin in my 3-course meal? The answer to that is quite simple. Have lots of variety on your plate. Do not restrict your food choices. After tracking your meals, if you find out that a particular vitamin is lacking, eat fruits or vegetables that are rich in them. Moreover, you always have body supplements or multivitamins to rely on, as they have all the essential nutrients in the correct composition.

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