Why Vitamins Are Important

Vitamins are nutrients that our body cannot produce. They have no energy value, although they help to convert fat and carbohydrates into energy. They contribute to many metabolic functions and help to develop body structures. There are two classes of vitamins:

Fat Soluble

Vitamin A (cortisol)

Lack of it leads to poor eyesight, night blindness, dry skin, and inappropriate bone development. An excess of vitamin A can be very toxic to human body. It is stored in the liver;

Vitamin D (cholecalciferol)

precursors of vitamin D are assimilated from foods like milk and stored in the skin. In contact with ultraviolet light, these D-precursors turn into D₃ vitamin, “or natural vitamin D”. This helps calcium and magnesium assimilation. Fish liver oil and butter are good sources of vitamin D;

Alpha-Tocopherol (Vitamin E)

fulfills the functions of an enzyme. It collects free radicals that can damage membranes and cell components. Vegetable oils are a source of vitamin E.

Vitamin K (menadione)

Helps the blood clotting process. It can be found in green vegetables, and, in small amounts, in eggs and dairy products;

Water Soluble

Vitamin C (ascorbic acid)

is an antioxidant. It collects free radicals and is popular as an antiviral agent, although this last function is controversial. It is commonly found in fresh vegetables and fruit (peppers, tomatoes, citrus fruits). Severe lack of vitamin C can lead to scurvy;

B complex

B1 (Thiamine)

Maintains normal functioning of the nervous system, muscles and heart. It helps in the growing process and can be found in flour, beans, pork, salmon, soybeans. Lack of thiamine leads to beri-beri.

B2 (Riboflavin)

Also involved in the growing process, helps in the formation of red blood cells, steroids and glycogen. It also contributes to breaking down fat. Almonds, yeast, cheese, eggs, chicken and other kinds of meat are sources of riboflavin. People who lack vitamin B2 develop inflammations, insomnia, dizziness and problems with memory.

B3 (Niacin)

Is found in legumes and whole grains. Lack of niacin leads to a severe disease called pellagra

B6 (Pyridoxine)

Helps with brain functions and blood cell formation. It is also involved in the metabolism of macro nutrients (protein, carbohydrate and fat. Common sources of vitamin B6 are bananas, carrots, nuts, rice, fish, soybeans.

B12 (Cyanocobalamin)

Can be found in eggs and dairy products and helps normal growth.

B9 (Folic acid)

Another vitamin that helps growing processes, especially fetus development during pregnancy. Brewer's yeast is a rich source.

B5 (Pantothenic acid)

Biotin

Acts as a carbon dioxide-carrier. It produces antibodies and digestive enzymes.

Why Minerals Are Important

Minerals are substances that can not be produced by the human body. Several of them are very important to its functioning. That is why we need to ingest them. They are important for the metabolism, hormone production, bone development and other biological functions.