Introduction
Vitamins are essential micronutrients that play vital roles in maintaining health, supporting metabolic functions, and preventing disease. They are classified into two main categories: water-soluble and fat-soluble.
Classification
Water-Soluble Vitamins
Water-soluble vitamins dissolve in water and are not stored in the body. They need to be consumed regularly through the diet.
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the body's fatty tissues and liver, allowing them to remain in the body for longer periods.
Water-Soluble Vitamins
| Vitamin | Functions | Sources | Deficiency Symptoms |
|---|---|---|---|
| Vitamin B1 (Thiamine) | Energy metabolism, nerve function | Whole grains, pork, legumes, nuts, seeds | Beriberi, Wernicke-Korsakoff syndrome |
| Vitamin B2 (Riboflavin) | Energy production, skin and eye health | Milk, eggs, green leafy vegetables, nuts | Ariboflavinosis (cracked lips, sore throat) |
| Vitamin B3 (Niacin) | Metabolism of carbohydrates, fats, and proteins | Meat, fish, poultry, whole grains, nuts | Pellagra (dermatitis, diarrhea, dementia) |
| Vitamin B5 (Pantothenic Acid) | Synthesis of coenzyme A, metabolism of fatty acids | Meat, fish, whole grains, avocados, broccoli | Rare: fatigue, headaches, numbness |
| Vitamin B6 (Pyridoxine) | Amino acid metabolism, neurotransmitter synthesis | Poultry, fish, potatoes, bananas, chickpeas | Anemia, dermatitis, depression |
| Vitamin B7 (Biotin) | Fatty acid synthesis, carbohydrate metabolism | Eggs, nuts, seeds, fish, whole grains | Hair loss, skin rashes, brittle nails |
| Vitamin B9 (Folate) | DNA synthesis, cell division, red blood cell formation | Leafy greens, legumes, nuts, seeds, fortified grains | Megaloblastic anemia, birth defects |
| Vitamin B12 (Cobalamin) | Nerve function, red blood cell formation | Meat, fish, dairy, eggs, fortified cereals | Pernicious anemia, neurological disorders |
| Vitamin C (Ascorbic Acid) | Antioxidant, collagen synthesis, immune support | Citrus fruits, tomatoes, peppers, strawberries, broccoli | Scurvy (bleeding gums, joint pain, fatigue) |
Fat-Soluble Vitamins
| Vitamin | Functions | Sources | Deficiency Symptoms |
|---|---|---|---|
| Vitamin A | Vision, immune function, skin health | Carrots, sweet potatoes, spinach, liver, dairy | Night blindness, dry skin, increased infection risk |
| Vitamin D | Calcium absorption, bone health, immune regulation | Sunlight, fatty fish, fortified milk, egg yolks | Rickets, osteomalacia, bone pain |
| Vitamin E | Antioxidant, protects cell membranes | Nuts, seeds, spinach, vegetable oils, almonds | Nerve damage, muscle weakness, vision problems |
| Vitamin K | Blood clotting, bone metabolism | Leafy greens, broccoli, Brussels sprouts, cabbage | Bleeding disorders, weakened bones |
Conclusion
Vitamins are crucial for countless bodily functions, from energy production to immune support and bone health. Understanding their classification, functions, dietary sources, and the consequences of deficiencies can help individuals make informed dietary choices and maintain optimal health.