The word vitamin is made from the words â€œvitamineâ€ which means â€œvital amineâ€. These are the organic compounds found in a small amount in the food and perform a particular function in cells and tissues. Vitamins react with enzymes and produce the energy from the food and also help in many chemical activities of the body. Like vitamin k is part of proteases used in the clotting of blood. Vitamins also act as coenzymes for the chemical groups between enzymes.
There are 13 official vitamins and other as unofficial vitamins. Here is the list of vitamins:-
All these vitamins are classified into categories like water soluble vitamins and fat soluble vitamins.
Water soluble vitamins
Vitamin C and vitamin B6, B12, niacin, thiamin, riboflavin, folic acid and pantothenic acid are water soluble. These vitamins cannot be stored into the body so it is necessary that we should have them every day. Over consumption of these vitamins does not affect on body as they are excreted through urine while the over consumption of vitamin C can lead to lack of absorption of some minerals from the food we eat.
Fat soluble vitamin
Vitamin A, D, C and K are fat soluble vitamins. These are stored in fatty tissues and liver in the body. Toxicity is common in them because of their storage in body fats. Some fat soluble vitamins are also categorized under the hormones.
Vitamin A is important for healthy glowing skin. It also keeps the lining of mouth, lungs, throat, nose, intestine healthy. It prevents the body from some types of cancer. Night blindness occurs due to the deficiency of vitamin A. It is found in green vegetables, orange, carrot, pumpkin, sweet potatoes, peaches, broccoli, red and green pepper, animals food like egg yolk, milk, cheese.
Vitamin B6 (pyridoxine)
This helps in formation of red blood cells, metabolism in body and is important for healthy pregnancies and reproductive processes. It is found in pea cons, soybeans, avocado, bananas, and cantaloupe.
Vitamin B12 (cobalamin)
This vitamin is required for healthy blood and growth in children. It prevents from getting anemic. It is found in peanuts, raw wheat germ, banana, comfrey leaves, kelp, and sunflower seeds.
Vitamin C (ascorbic acid)
Vitamin C is required for the fast healing of burns, cuts, wounds etc. it acts as cement between cells. If there is less vitamin C then the strength of cells will also be less and they can bleed more easily. It is very important for the good functioning of adrenal and thyroid gland. It also protects the body from some types of cancer. Vitamin C is found in the papaya, green peppers, lemons, oranges, mangoes.
Vitamin D (calciferol)
It is very useful for the growth and maintenance of our bones. It also helps the body to absorb calcium and phosphorous. It is found in sunflower seeds, fish liver oil, sprouted seeds, and mushrooms.
Vitamin E (tocopherol)
It prevents from oxidation damage and helps the body in formation of red blood cells. It is found in green leafy vegetables, sprouted seeds, nuts and grains.
It is very helpful in clotting of blood, also helps in the proper functioning of liver. It is found in soybeans oil, kelp, and alfalfa. It is also present in healthy intestines.
It helps in hair growth and prevents hair loss. It is used for metabolism of proteins and fats and are useful for the treatment of malaria. It is found in unpolished rice and soybeans.
It is important for the formation of red blood cells, metabolism of proteins and helps in growth. It is found in limer beans, spinach, green vegetables, and nuts.
It helps the body to absorb protein from the food for new cells and tissues and use the energy obtained from the food. It is also needed for digestive and nervous system. Meat, poultry, fishes, breads, rice, pasta, cereals are good sources of niacin. Most of the niacin is lost while cooking because it enters the water so try not to rinse the rice or pasta after cooking.
It helps in recovering from illness and infections and contributes in all important body functions. It is found in green vegetables, peanuts, crude molasses, and royal jelly
It helps in getting energy from the digested food. It keeps eyes, skin, nails, and hair healthy and is found in wheat germ, almonds, leafy vegetables, torula yeast.
It helps in extracting energy from carbohydrates and is needed for the proper function of nervous system in the body. It is found in nuts, beans, green vegetables, cereals, seeds.