All You Need to Know About Vitamins

We’ve all grown up knowing the fact that vitamins are of various types and there are a lot of essential facts you need to know about vitamins.

Vitamins are chemical compounds that the body uses in a variety of ways. We need to get vitamins from our diet because we can’t make them in the body.

There are 13 different vitamins that have been identified as important nutrients for humans.

It is vital to know whether the body is getting the right nourishment that it needs, for food to get converted into fuel and there are a lot of other facts you didn’t know about vitamins.

The bottom line is that there is absolutely no substitute for a well-balanced diet, which is the ideal source of the vitamins and minerals we need.

We’ve found it’s near impossible to have a fruit bowl and fridge drawer topped up everyday with enough vitamins and minerals to feed everyone all week according to the new guidelines.

Types of Vitamins

Vitamins are grouped as water-soluble and fat-soluble.

Water-soluble and fat-soluble vitamins differ in how easily they dissolve in water. This mainly affects how the different types of vitamins are absorbed and carried in the body.

Water-Soluble Vitamins

• Ascorbic Acid (Vitamin C)
• Thiamin (Vitamin B₁)
• Riboflavin (Vitamin B₂)
• Niacin (Vitamin B₃)
• Pyridoxine (Vitamin B₆)
• Cobalamin (Vitamin B₁₂)
• Folate
• Pantothenic Acid
• Biotin

Fat-Soluble Vitamins

• Retinol (Vitamin A)
• Calciferol (Vitamin D)
• Tocopherol (Vitamin E)
• Phyllo- and Menaquinones (Vitamin K)

Vitamins work in many reactions that regulate body processes.

Functions of Vitamins in the Body

The following list gives examples of some vitamins and their specific functions which is something you need to know about vitamins,

• Vitamin C, vitamin E, and beta-carotene (a form of vitamin A) act as antioxidants. They prevent cells from being damaged by oxygen.
• The Vitamin A is important for normal vision and immune function.
• Also, Vitamin D is needed for bone health.
• Vitamin K is important for blood clotting.

How to Get the Most Vitamins out of the Food We Eat Daily?

Vitamins, especially water-soluble vitamins, can be lost from foods when exposed to heat, light, and/or air.

Cooking foods, especially if they are chopped up and cooked for a long time in large amounts of water, reduces their vitamin content.

Here are some cooking tips to help preserve the vitamin content of your foods:

• Use as little water as necessary.
• Keep the pieces of food as large as possible.
• Cook for a short period of time.
• Microwave, stir-fry, or steam vegetables.
• Use water that vegetables were cooked in to make soups or stews (use within a couple of days, or freeze).

Supplements and Vitamins are Not the Same!

There are only 13 vitamins: vitamins A, C, D, E, K and eight B vitamins. Supplements are any substance you ingest by mouth that’s intended to supplement the diet.

While it’s possible to get all the vitamins you need by making healthy food choices, people sometimes need supplements. For example,

• All women of childbearing age should get 400 micrograms of folic acid each day from fortified foods or a supplement, in addition to folate from a varied diet.
• Older adults may have difficulty absorbing vitamin B₁₂ from foods. They also need more vitamin D as they age. Most of their B₁₂ intake should come from fortified foods or supplements.
• Pregnant women should ask their physician about the supplements that are right for them.

Also Read: Best Food Sources of Vitamin-C