Most Vital Vitamins and Why do you Need them

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Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need from a healthy, balanced diet. Vitamins, such as iron, calcium, and vitamin C, are essential nutrients that your body needs in small amounts to function properly. Many people choose to take supplements, but taking too much or too much can be harmful. The Ministry of Health and Social Welfare recommends some supplements for certain groups of people at risk of deficiency.

Vitamins are compounds that our body needs to function properly. Because we can’t get the most out of them, we must get them from our diet. Most of us know that vitamins keep us healthy and some vitamins have a special role to play. Without vitamins, our body would not be able to perform vital functions such as converting food into energy, building and maintaining bones, teeth, muscles, skin, blood and hair and maintaining them. our brain, eyes, nervous and immune systems in good working order. Series. Some vitamins work together with other nutrients.

Here is the list of the most vital vitamins and why you need them

Vitamin A

Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps the heart, lungs, and other organs work properly. Carotenoids are the pigments that give yellow, orange and red fruits and vegetables their color. Your body can convert some carotenoids into vitamin A.

There are two different sources of vitamin A:

  • Preformed vitamin A is found in fish, organ meats (such as liver), dairy products, and eggs.
  • The body converts provitamin A carotenoids into vitamin A. They are found in fruits, vegetables, and other plant products. The most common provitamin A carotenoid in foods and dietary supplements is beta-carotene.

vitamin B1

Thiamine, or vitamin B1, is a water-soluble vitamin that occurs naturally in some foods, is added to foods, and is sold as a supplement. Thiamine plays an important role in the development and function of various cells. Only small amounts are stored in the liver, so a daily intake of foods rich in thiamine is needed. Although the symptoms of thiamine deficiency were first recorded in the ancient texts of Chinese medicine.

vitamin B2

Vitamin B2, or riboflavin, is naturally present in foods, added to foods, and available as a supplement. Bacteria in the gut can produce riboflavin in small amounts, but not enough to meet dietary needs. Riboflavin is an important component of coenzymes associated with cell growth, energy production, and the breakdown of fats, steroids, and drugs. Most of the riboflavin is consumed immediately and does not accumulate in the body, so the excess is excreted in the urine.

vitamin B3

Niacin, or vitamin B3, is a water-soluble B vitamin found naturally in certain foods, added to foods, and sold as supplements. The two most common forms of niacin in food and supplements are nicotinic acid and nicotinamide. The body can also convert tryptophan, an amino acid, to nicotinamide. Niacin is water soluble, which causes the body to pass out with excessive amounts of urine.

Niacin functions as a coenzyme in the body, with more than 400 enzymes depending on it for various reactions. Niacin helps convert nutrients into energy, stores cholesterol and fat, builds and repairs DNA, and exerts antioxidant effects.

vitamin B5

Vitamin B5, or pantothenic acid, exists naturally in foods, is added to foods, and is available as a supplement. It is used to produce coenzyme A (CoA), a chemical compound that helps enzymes make and break down fatty acids, as well as perform other metabolic functions, and acyl carrier proteins, which are also involved in making fats. it’s included. Pantothenic acid is found in a variety of foods. Bacteria in the gut can also produce some pantothenic acid, but not enough to meet dietary needs.

vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Pyridoxal 5′ phosphate (PLP) is the active coenzyme form and is the most common measure of blood B6 level in the body. PLP is a coenzyme that helps more than 100 enzymes perform a variety of functions, including breaking down proteins, carbohydrates, and fats; maintain normal homocysteine ​​levels (as high levels can cause heart problems); and supporting immune function and brain health.

vitamin B9

Folate is the natural form of vitamin B9, soluble in water and found naturally in many foods. It is also added to foods and sold as a supplement in the form of folic acid. This form is actually better absorbed from food sources: 85% versus 50%, respectively. Folate helps form DNA and RNA and is involved in protein metabolism. It plays an important role in the breakdown of homocysteine, an amino acid that can have harmful effects on the body if present in large amounts.

Folate is also necessary for the production of healthy red blood cells and is important during periods of rapid growth, such as during pregnancy and fetal development.

B12 vitamin

Vitamin B12 or cobalamin is found naturally in animal feed. It can also be added to foods or supplements. Vitamin B12 is necessary for the formation of red blood cells and DNA. It is also an important player in the function and development of the brain and nerve cells.

Vitamin B12 binds to proteins in the foods we eat. In the stomach, hydrochloric acid and enzymes bind to vitamin B12 in its free form. From there, vitamin B12 binds to a protein called intrinsic factor so it can be absorbed later in the small intestine.

Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is transported to the body’s tissues but does not store well, so it must be taken daily through food or supplements. Even before its discovery in 1932, nutritionists assumed that something in citrus might prevent scurvy, a disease that killed two million sailors between 1500 and 1800.

Vitamin D

Vitamin D is both a nutrient we eat and a hormone produced by our bodies. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus. Both are important for bone formation. Additionally, laboratory studies suggest that vitamin D may slow the growth of cancer cells, help control infections, and reduce inflammation. Many organs and tissues in the body have receptors for vitamin D, suggesting an important role beyond bone health, and scientists are actively investigating other possible functions.

Vitamin E

Vitamin E is a fat-soluble vitamin in many forms, but the only one used by the human body is alpha-tocopherol. Its main function is to act as an antioxidant, eliminating loose electrons, the so-called “free radicals”, which can damage cells. It also stimulates immune function and prevents the formation of clots in the arteries of the heart. Antioxidant vitamins, including vitamin E, came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis and may also contribute to cancer, vision loss and many others. It’s. chronic conditions.

Vitamin E has the ability to protect cells from damage caused by free radicals, as well as reduce the production of free radicals in certain conditions. However, conflicting study results have clouded some of the promise of using high-dose vitamin E to prevent chronic disease.

vitamin k

Vitamin K is a fat-soluble vitamin that comes in two forms. The main type is called phylloquinone, which is found in leafy green vegetables like collard greens, collard greens, and spinach. The other type, menaquinone, is found in some animal foods and fermented foods. Menaquinone can also be produced by bacteria in the human body.

Vitamin K helps make various proteins that are necessary for blood clotting and bone formation. Prothrombin is a vitamin K-dependent protein that is directly associated with blood coagulation. Osteocalcin is another protein that requires vitamin K to make healthy bone tissue.

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Editorial Staff
Editorial Staff
The Bollyinside editorial staff is made up of tech experts with more than 10 years of experience Led by Sumit Chauhan. We started in 2014 and now Bollyinside is a leading tech resource, offering everything from product reviews and tech guides to marketing tips. Think of us as your go-to tech encyclopedia!


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