Vitamin can be identified as a group of organic essences which facilitate human body to sustain in a healthy way. Your body has no means of creating vitamin molecule; therefore you have to intake them from outside through different foods. Insufficiency of these vitamins can cause a host of deficiency diseases.
Universally there are 13 recognised Vitamins essential for human body and these chemical compounds can be classified in Fat-soluble and Water-soluble Vitamins. Each of the following vitamins has their own importance in human body; read on to know how they benefit human body –
Vitamin A (Retinol)
It promotes vision power and stimulates some hormones in human body. It is as well essential for reproduction and builds immunity power of your body. To maintain healthy skin, hair, bone growth vitamin A is essential. Lack of this compound in your body mainly lead to night blindness. Apart from this it also causes poor tooth enamel, dry skin, week bone etc. Fruits like guava, watermelon, papaya, mango, grapes contain vitamin A. Vegetables which come under this roof are broccoli, sprouts, butternut, cabbage, carrot, peas, spinach, sweet potato etc.
Vitamin B1 (Thiamine)
It is important for the functioning of the heart, nervous system, muscles. It transforms carbohydrates into energy. Deficiency can lead to weakness. Fruits like orange, dates, pomegranate, avocado and vegetables like asparagus, squash, corn, french beans are good source of vitamin B1.
Vitamin B2 (Riboflavin)
It is important for reproduction and red cell production. Mulberries, lychee, banana, passion fruits, bok choy, brussels, pumpkin, oats can be regarded as source of this chemical compound.
Vitamin B3 (Niacin)
It facilitates digestive system, improves skin, converts food into required energy. Mushrooms, burley, rye, sunflower seeds, chicken, salmon, catfish etc can be added as the source of this vitamin.
Vitamin B5 (Pantothenic Acid)
It helps in the formation of hormones as well as good cholesterol. From soy milk, goat milk, cow milk, yogurt, beef this vitamin can be added to your body.
Vitamin B6 (Pryidoxine)
It helps to create antibodies to improve immune system. It takes part in the chemical reactions of protein. As much as you intake protein, the need of this vitamin increases. Deficiency can lead to nausea, convulsion, dizziness. Cherimoya, gooseberries, celeriac, spaghetti can be added to diet chat to intake this vitamin.
Vitamin B9 (Folic Acid)
It is an important part of spinal fluid. It creates DNA and helps in maintaining normal brain functioning. It is vital for the development of the embryo and reduces the chance of NTD affected pregnancy by 50-70%. Consequently intake of vitamin B8 is necessary before and during pregnancy. In most of the aforesaid fruits and vegetables this compound is available.
It is the solo one which can be easily taken from your daily routine foods like fish, poultry or meat. Functioning of this compound is mostly like other vitamins of this group.
It protects your body tissue from the effects of free radicals. Free radicals lead to the development of cardiovascular diseases and cancer. In this regard vitamin C acts as an antiviral agent. Kiwi, strawberries, broccoli, Brussels, sprouts, goat milk, yogurt, soy beans etc contain vitamin C.
It is identified as “sunshine” vitamin as it is manufactured by your body when exposed to sun. It helps to absorb calcium and magnesium to your body which is essential for healthy teeth and bones. Bathing in sunlight for 10-15 minutes will gives you adequate vitamin D. Eggs, whipped cream, cheese, pork, sausage, sour cream contain vitamin D.
It helps to soothe and heal stressed skins, it minimizes wrinkles as well. It facilitates use of vitamin K in your body. It also protects your body tissue from damage. Peach, raspberries, black currents, loganberries, butternut, pumpkin, sunflower seeds, eggs can be regarded as good source.
It is the most important in the contest of blood clotting. It activates proteins involved in bone health. Cauliflower, cucumber, tomatoes, avocado, celery contains this chemical compound.
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