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Vitamins play a crucial role in human life. These essential compounds cannot be synthesized by the body and must be obtained through daily dietary intake. This Mytour Blog article aims to provide a comprehensive insight into what vitamins are and the significance of each type for overall health.
What are Vitamins?
The presence of vitamins in milk was first discovered in 1905, demonstrating their importance in nourishing the body and promoting growth. By 1912, further research and analysis led to the identification and naming of these compounds as 'vitamins' due to their structural resemblance to amines.
Exploring the Essence of Vitamins: Vital Organic Nutrients for Every Living Organism to Sustain Metabolic Activities and Energy.
Vitamins are essential organic nutrients crucial for every living organism, necessary to maintain metabolic processes and energy levels. These nutrients cannot be naturally synthesized in the body and must be supplemented through dietary intake. The Role of Vitamins in the Body
Vitamins are not a singular entity; each type plays a distinct role, participating in various biological metabolic processes. The general roles of vitamins in the body can be summarized as follows:
- Boost immune system and body's defense, prevent disease-causing agents, and aid in healing injuries.
- Participate in cell formation processes, ensuring development and sustaining life.
- Enhance the functions of the cardiovascular system and nervous system.
- Contribute to the metabolic processes, transforming nutrients from food into energy for the body's activities.
Vitamins help enhance immunity, shielding the body from disease-causing agents (Source: Internet)Classification of Vitamins
There are over 30 different types of vitamins, categorized into two main groups: water-soluble vitamins and fat-soluble vitamins.
Water-Soluble Vitamins
Water-soluble vitamins include B-group vitamins and vitamin C. These types of vitamins are easily stored and excreted from the body.
Water-soluble vitamins encompass B-group vitamins and vitamin C (Source: Internet)Fat-Soluble Vitamins
Fat-soluble vitamins include the A, D, E, and K groups. These vitamin groups are absorbed through the intestines with the assistance of fats (lipids). Notably, vitamins A and D can accumulate in the body, leading to an excess of vitamins.
Fat-soluble vitamins encompass the A, D, E, and K groups (Source: Internet)Foods Rich in Vitamins
Each type of vitamin plays a different role in the body and needs to be supplemented appropriately through high-quality food sources. Here are some foods rich in essential vitamin groups that you should be aware of:
Vitamin A
Vitamin A is sourced from animal products in the form of Retinol and is abundant in milk, liver, eggs, fish, etc. Plant-derived vitamin A exists as Beta, Alpha, and Gamma carotene, found in plant-rich sources like ripe yellow fruits, oranges, carrots, pumpkins, broccoli, sweet potatoes, spinach, and kale.
Vitamin A plays a crucial role in supporting eye, digestive, and respiratory functions, as well as boosting immunity and treating acne. Vitamin A deficiency can lead to conditions such as reduced vision, dry skin, susceptibility to infections, respiratory inflammation, and digestive disorders.
Vitamin A is present in ripe yellow fruits, oranges, carrots, etc. (Source: Internet)B Vitamin Group (B1, B2, B3, B5, B6, B7, B9, B12)
The B Vitamin group comprises the following types:
B Vitamins are found in liver, meat, fish, eggs, various grains, broccoli, and more. (Source: Internet)Vitamin C
Vitamin C (Ascorbic Acid) is abundant in various plants such as oranges, lemons, grapefruits, guavas, tomatoes, strawberries, broccoli, watercress, spinach, and mustard greens. This vital compound plays a crucial role in collagen synthesis, immune support, treating colds, preventing infections, and reducing wrinkles.
Vitamin C is found in oranges, lemons, grapefruits, broccoli, etc. (Source: Internet)Vitamin D
Foods rich in vitamin D include fish, eggs, liver, fish oil, yogurt, cereals, mushrooms, and fortified products. Alternatively, it can be synthesized through sunlight exposure. This vitamin is involved in bone cell synthesis, preventing bone-related diseases. Additionally, vitamin D aids in nerve transmission, stabilizes blood vessels, and helps prevent cancer.
Foods rich in Vitamin D include mushrooms, eggs, milk, fish oil, etc. (Source: Internet)Vitamin E
Supply your body with vitamin E through foods like almonds, hazelnuts, peanuts, soybean oil, olive oil, sunflower oil, green leafy vegetables, spinach, dairy products, etc. Vitamin E is a potent antioxidant, eliminating harmful free radicals, preventing aging, reducing wrinkles, and enhancing immunity.
Almonds, hazelnuts, peanuts, soybean oil, olive oil, sunflower oil, green leafy vegetables, spinach, dairy products, etc., are rich in vitamin E (Source: Internet)Vitamin K
Vitamin K is abundant in leafy greens, vegetable oils, avocados, kiwi, grapes, etc. This vitamin actively participates in blood clotting, enhances heart function, reduces chest pain, and prevents strokes.
Vitamin K is found in leafy greens, avocados, vegetable oils, etc. (Source: Internet)FAQ:
Synthetic Vitamins vs. Natural Vitamins: What's the Difference?
Natural vitamins are extracted from plants, containing additional nutrients, enzymes, and minerals that aid in easy absorption and elimination. On the other hand, synthetic vitamins are produced from chemically derived compounds not found in nature, with the potential for sudden surges.
How to Preserve and Choose Foods to Ensure Adequate Vitamin Intake?
To ensure the inherent vitamin content in food, it's crucial to select fresh, chemical-free options. Specific considerations include:
- Grains and Cereals Group: Not prone to mold, uniform grains, unchanged color, intact and must have a distinct aroma.
- Meat Group: No foul odor, meat surface not dry or slimy, and has elasticity.
- Fish and Seafood Group: Fresh pink fish, scales evenly arranged without peeling or any unusual signs or strange odor.
- Fruits and Vegetables Group: Choose fruits and vegetables according to the season, not withered or crushed, and with characteristic colors.
- Dairy Products: Products must have a valid expiration date, label information, and characteristic color and smell.
Proper storage is essential for each food group to ensure freshness and help retain essential vitamins and nutrients. Vegetables and dairy products should be stored in the refrigerator's cool compartment. Meat, fish, and seafood, if not processed, should be stored in the freezer compartment. Grains should be kept in a dry, cool place.
Essential Vitamins for Toddlers
Toddlers need to be supplemented with the following vitamins:
- Vitamin A: Enhances visual acuity.
- B Vitamin Group: Boosts metabolic processes in the body.
- Vitamin C: Strengthens immunity, supports cell regeneration.
- Vitamin D: Enhances calcium and phosphorus absorption, prevents rickets, malnutrition.
- Vitamin E: Reinforces the immune system.
Hoping that after exploring the importance of vitamins for human health with Mytour, you will gain a better understanding and can establish a sensible diet, supplementing a variety of vitamins and nutrients for a healthy body.
