Overview

Vitamins are organic compounds. That are needed in small amounts to sustain life. Most vitamins come from food.

This is because the human body either does not produce enough of them, or it does not produce at all.

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Each organism has different requirements for vitamins. For example, humans are required to consume vitamin C or ascorbic acid, but dogs do not. Dogs can produce or synthesize enough vitamin C for their needs, but humans cannot.

People need to expose most of their vitamin D to sunlight; because it is not available in sufficient quantity in food. Nevertheless, the human body can integrate it, when exposed to sunlight.

Different vitamins have different roles, and they are needed in different amounts.

This article explains what vitamins are, what they do, and what foods each type provides. Follow the link for more information about each type of vitamin.

Fast facts on vitamins

Here are some main points about vitamins. More specifications and supporting knowledge are in the main article.

There are 13 known vitamins.Vitamins are either fat-soluble or water-soluble.Fat-soluble vitamins are easier for the body than soluble in water.Vitamins always contain carbon; so they are called "organic".

Food is the most reliable authority of vitamins. Some people may be required doctor's recommendation to use a dietary supplement.

What are vitamins?

A vitamin is a combination of organic elements present in minute amounts in basic foods. Vitamins are essential for normal metabolism. If we do not consume sufficient amounts of any type of vitamins, some medical conditions can result.

A vitamin is both:

An organic compound, which means that it contains carbonAn essential nutrient that the body cannot produce in sufficient quantity and which it needs to get from foodThere are currently 13 recognized vitamins.Top of the formBottom of the formFat-soluble and water-soluble vitaminsVitamins are either fat-soluble or water soluble.fat-soluble vitamins

Fat-soluble vitamins are stored in adipose tissue of the body and liver. All vitamins, such as A, D, E and K, are fat soluble. They are easier to store than water-soluble vitamins. They can remain safe in the body for days, and sometimes months.

Fat-soluble vitamins are included in the entire intestinal tract; along with the nutrition of fats or lipids.

Water-soluble vitamins

Water-soluble vitamins do not remain in the body for long. So body can't store these. Hence pass through the urine. Because of this, water-soluble vitamins need to be replenished more often than fat-soluble ones.

Vitamin C and all B vitamins are water-soluble sources.

Type

There are different types of vitamins here.

Vitamin A

Chemical Name: Retinol, retinal and four carotenoids including beta carotene.

It is fat-soluble.Deficiency can lead to night blindness and keratomalacia, an eye disorder that can result in a dry cornea.Good sources combine carrots, butter, liver, cod liver oil, bananas, spinach, pumpkin, collard greens, broccoli, sweet potatoes, some cheeses, eggs, apricots, cantaloupe melon, and milk.
Vitamin B

Chemical Name: Thiamine.

It is soluble in water.Deficiency can cause beriberi and Wernicke-Korsakoff syndrome.Good sources include yeast, pork, grain grains, sunflower seeds, brown rice, whole grain rye, asparagus, bananas, cauliflower, potatoes, oranges, liver, and eggs.
Vitamin B2

Chemical Name: Riboflavin

It is water-solubleDeficiency can cause ariboflavinosis.Good sources include asparagus, banana, persimmon, okra, chard, cheese, milk, yogurt, meat, eggs, fish and green beans.
Vitamin B3

Chemical Name: Niacin, Niacinamide

It is soluble in water.Deficiency with symptoms of diarrhea, dermatitis, and mental disturbance can cause pellagra.Great sources combine heart, kidney, liver, chicken, beef, fish (tuna, salmon), milk, eggs, avocado, dates, tomatoes, leafy vegetables, broccoli, carrots, nuts, whole grains, legumes, sweet potatoes, asparagus, Brewer, and Mushroom.
Vitamin B5

Chemical Name: Pantothenic Acid

It is soluble in water.Deficiency may cause paraesthesia, or "pins and needles".Good sources include meats, whole grains (milling can remove it), broccoli, avocado, royal jelly, and fish ovaries.
Vitamin B6

Chemical Name: Pyridoxine, Pyridoxamine, Pyridoxal

It is soluble in water.Deficiency can cause anemia, peripheral neuropathy; or damage to parts of the nervous system other than the brain and spinal cord.Good sources include whole grains, vegetables, meats, bananas, and nuts. When the milk dries. It loses about half of its B6. Freezing and canning can also reduce the content.
Vitamin B7

Chemical Name: Biotin

It is soluble in water.Deficiency can cause dermatitis or gastroenteritis, or intestinal pain.Eggs in good sources
Vitamin B9

Chemical Name: Folic Acid, Folinic Acid

It is soluble in water.Deficiency during pregnancy is linked to birth defects many times. A pregnant women should take supplement folic acid; for a full year before becoming pregnant.Good sources include leafy vegetables, legumes, liver, baker's yeast, some fortified cereal products, and sunflower seeds. Many fruits have moderate amounts, such as beer.
Vitamin B 12

Chemical Name: Cyanocobalamin, Hydroxobobalamin, Methylcobalamin

It is soluble in water.Deficiency can lead to megaloblastic anemia, a condition where the bone marrow produces abnormally large, abnormal, immature red blood cells.Top origins include fish, shellfish, milk, meat, poultry, eggs, and dairy products, some strong cereals, and soy products; as well as the fortified nutritional enzyme.Vegans are advised to take B12 supplements.
Vitamin C

Chemical Name: Ascorbic Acid

It is soluble in water.Deficiency can lead to megaloblastic anemia.Good sources include vegetables and fruits. Kakadu plums and Camu fruits have the highest vitamin C content of all foods. The liver also has a high level. Vitamin C is destroyed by cooking.
Vitamin D

Chemical Name: Ergocalciferol, Cholelecliferol.

It is fat-soluble.Deficiency may cause rickets and osteomalacia or soften bones.Good sources: Vitamin D is transmitted through the skin. Its just because of exposure to ultraviolet B (UVB); through sunlight or other sources. Alternate foods are great source for the same and those are fish, eggs, beef liver and mushrooms.
Vitamin E

Chemical Name: Tocopherols, Tocotrienol

It is a fat soluble.Deficiency is uncommon, but it can cause hemolytic anemia in newborns. It is a situation where blood cells are destroyed; and removed from the blood very quickly.Good sources include kiwi fruits, almonds, avocados, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat seeds, and whole grains.
Vitamin K

Chemical Name: Phylloquinone, Menaquinone

It is a fat-soluble.Deficiency can lead to bleeding, abnormal sensitivity to bleeding.Good sources include leafy green vegetables, avocados, kiwi fruits. Parsley contains a lot of vitamin K.
Dietary source

The 2015–2020 American Dietary Guidelines focus on a holistic diet which is the best way to get enough nutrients for good health. Should choose selected foods for balanced diet; And varied diet which contains lots of fruits and vegetables.

However, in some cases: fortified foods may be suitable reliable sources and supplements.

A health professional may recommend vitamin supplements for people. And that can be certain conditions, during pregnancy or on a restricted diet.

Those taking supplements should take care not to exceed the maximum dose stated, as there may be health problems. Some medicines may also interact with vitamin supplements. So it is important to talk to a healthcare provider before using supplements.

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