What are vitamins?

Our bodies require vitamins as necessary nutrients in order to function effectively. They aid in cellular and tissue regeneration, immune system stimulation, and the conversion of food into energy in our bodies. The majority of vitamins are not synthesised by the body, so we must consume them through food.

There are 13 vitamins that are necessary, and they fall into two groups: water-soluble vitamins and fat-soluble vitamins.

Fat-soluble vitamins are stored in the body’s fat cells and can be released into the bloodstream as needed. They include vitamins A, D, E, and K.

Water-soluble vitamins are dissolved in water and are excreted in the urine. They include vitamin C and the B vitamins.

Why is it important to balance vitamins?

The appropriate vitamin balance is crucial for general health and wellbeing. Any vitamin taken in excess or too little might have negative health effects.

For instance, poisoning from an excess of vitamin A can result in nausea, vomiting, migraines, and even death. Night blindness and other vision issues can be brought on by inadequate vitamin A intake.

Kidney stones and other health issues might be brought on by an excessive vitamin D intake. Both rickets in children and osteoporosis in adults can result from inadequate vitamin D intake.

A surplus of vitamin E can make bleeding more likely. Nerve injury and muscle weakness can result from inadequate vitamin E intake.

Too much vitamin K can increase the risk of blood clots. Too little vitamin K can lead to easy bruising and bleeding.

Kidney stones and diarrhoea can both be brought on by excess vitamin C. Scurvy, which is characterised by exhaustion, bleeding gums, and loose teeth, can result from a lack of vitamin C.

Taking too much vitamin B12 can harm your nerves. A deficiency in vitamin B12 can cause anaemia, which is characterised by weakness, breathlessness, and pale complexion.

How to balance vitamins

The best way to balance vitamins is to eat a healthy diet that includes a variety of foods from all food groups. Fruits, vegetables, whole grains, lean protein, and low-fat dairy products are all good sources of vitamins.

If you have any concerns about your vitamin intake, talk to your doctor. They can test your vitamin levels and recommend a supplement if needed.

The basics of vitamins

Here is a brief overview of the essential vitamins and their functions:

Vitamin A: The immune system, eyesight, and cell growth and repair all depend on vitamin A.

Vitamin B1 (thiamine): The metabolism of energy and neuronal activity both benefit from vitamin B1.

Vitamin B2 (riboflavin): Red blood cell synthesis, cell growth and repair, and energy metabolism all depend on vitamin B2.

Vitamin B3 (niacin): The metabolism of cholesterol, cell development and repair, and energy metabolism all benefit from vitamin B3.

Vitamin B5 (pantothenic acid): Cell development and repair as well as energy metabolism depend on vitamin B5.

Vitamin B6 (pyridoxine): The metabolism of amino acids, the synthesis of neurotransmitters, and the metabolism of energy all depend on vitamin B6.

Vitamin B7 (biotin): The fatty acid, amino acid, and energy metabolisms all benefit from vitamin B7.

Vitamin B9 (folate): The formation of red blood cells, foetal development, and cell growth and repair all depend on vitamin B9.

Vitamin B12 (cobalamin): The creation of red blood cells, neurological function, and energy metabolism all benefit from vitamin B12.

Vitamin C: Vitamin C is important for immune function, collagen production, and iron absorption.

Vitamin D: Vitamin D is important for bone health, immune function, and cell growth and repair.

Vitamin E: Vitamin E is an antioxidant that helps protect cells from damage.

Vitamin K: Vitamin K is important for blood clotting and bone health.

How to get enough vitamins from your diet

Here are some suggestions to help you consume enough vitamins daily:

• Choose a range of fruits and vegetables to eat. The majority of vitamins can be found in fruits and vegetables. Eat five servings or more of fruits and vegetables every day.
• Opt for whole grains rather than refined ones. Compared to refined grains, whole grains are higher in vitamins and minerals.
• Pick sources of lean protein. Vitamins, including vitamin B12, are included in lean protein sources like chicken, fish, and beans.
• Include dairy products with reduced fat in your diet. Calcium and vitamin D are both found in good amounts in low-fat dairy products.

When to take vitamin supplements

Vitamins are essential for your physical and mental wellness.They must, however, be included in a balanced diet or as supplements.

Any vitamin in excess or too little might have harmful effects on your health. It is crucial to understand the fundamentals of each vitamin and how to obtain them through naturally occurring or fortified foods.

If you have any queries or worries regarding your vitamin level, you can also speak to your doctor or a nutritionist.

References:

• National Institutes of Health (NIH): Office of Dietary Supplements: https://ods.od.nih.gov/
• Academy of Nutrition and Dietetics: https://www.eatright.org/
• World Health Organization: https://www.who.int/
• Linus Pauling Institute: https://lpi.oregonstate.edu/mic