Vitamins are complex organic substances that are required to carry out the daily functions of the body in order to maintain it in good health and bodily functioning. A well balanced diet is extremely essential in order to cater to the daily requirements of vitamins and minerals in the body and take care of any kind of deficiency that may lead to serious health problems in the future.
Basically, there are thirteen essential vitamins that are required by a human body for its proper growth and development. These allow the body to produce essential hormones and enzymes that are required to convert food into energy, which in turn is required by the different parts of the body to grow and develop.
A large number of chemical reactions occur in our body and require vitamins to support them. Inside the body, the vitamins are separated into fat soluble and water soluble vitamins. Fat soluble vitamins are stored inside the body and water soluble are treated by the body on daily basis.
All types of vitamins play a key role in keeping the body healthy, efficient and stress free. The following are some of the key vitamins consumed by our body in order to keep it in an efficiently working state:
1) Fat Soluble Vitamins:
These are stored inside the body and are absorbed along with fats in the small intestine when required. It includes vitamins of category A, D, E and K. Eggs, meat, fish, green vegetables etc. are rich sources of these vitamins. These vitamins are stored for longer durations inside the body and are not as useful as the water soluble vitamins that are unnecessarily required by the body at regular intervals. People who are low on fat and a healthy nutritious diet are usually deficient of these vitamins.
• Vitamin A:
It plays an essential role in keeping the hair and skin healthy. It's a powerful antioxidant and keeps the immune system healthy. Is also supports bone and cell growth. Deficiency in vitamin A can lead to various problems related to skin and eyes.
• Vitamin D:
It helps in development and maintenance of healthy bones. It is usually utilized in two forms by the body ie vitamin D2 and D3. Vitamin D2 is found naturally in the diet whereas vitamin D3 is obtained when our skin is exposed to sunlight. A deficiency in this can lead to growth problems, muscle weakness, bone fracturing and many more.
• Vitamin E:
It is the most essential vitamin in the human body. It acts as an antioxidant and protects vitamin A + C ie RBC's + EFA's from damaging within the body. It has some major benefits including:
a) Enhancing the immune system functioning
b) Lowering risk of heart disease
c) Prevention of prostate cancer
d) And many more.
Deficiency in this is usually found in people who have difficulty in absorbing fats.
• Vitamin K:
It helps in production of clotting agents that is used by the body to heal wounds.
2) Water Soluble Vitamins:
These are the type of vitamins that easily dissolves in water and include vitamins such as vitamin C and B-Complex. These do not get stored in the body and are consumed in a short period of time except for B-complex vitamins which are stored in liver.
• B-Complex Vitamins:
These are stored inside every cell of the body and are used to obtain energy from the food by combining with enzymes of certain types. These help in maintaining:
a) A healthy nervous system
b) A healthy skin
c) A good vision
d) RBC's formation
e) And many more
• Vitamin C:
It is an essential vitamin that regulates our blood pressure and reduces our cholesterol levels. Vitamin C helps in maintaining a good immune system. It helps the body fight against infections or illness. It also helps in the synthesis of collagen that is an essential component of bones, teeth, muscles and blood vessels.
Therefore, for building a healthy body, the importance of these essential vitamins can not be neglected. But, due to an unhealthy diet plan, people are missing out these essential vitamins that are mandatory for the proper growth and development of the body. Therefore every individual should follow and maintain a proper diet plan rich in all the essential vitamins in order to stay fit and healthy