Vitamins are organic molecules that require a small amount for the proper functioning of our body’s metabolism. They are necessary for growth, vitality, health, general well-being, and for the prevention and cure of many health problems and diseases. the vitamin cannot produce energy for our bodies. The all-natural vitamin is an organic food substance found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize the vitamin. List of vitamins.
We can usually get all our vitamins from our food and also by supplements, our body can also synthesize vitamin D and vitamin K. Our body can’t synthesize any other vitamin. Every vitamin has a specific function in our body, so the deficiency of a certain vitamin can cause a certain health problem. Vitamins are classified by their biological and chemical activity, not their structure. There are many vitamins our body needs, The multivitamin/ list of vitamins are following-
Classification of best natural Vitamins
List of Vitamins and Their Chemical Name
1. Retinol (Vitamin A)
2. Vitamin B Complex
- Thiamine (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin and Nicotinic acid (Vitamin B3)
- Pantothenic acid (Vitamin B5)
- Pyridoxine (Vitamin B6)
- Biotin (Vitamin B7)
- Folic acid / Folate (Vitamin B9)
- Methylcobalamin or Cyanocobalamin (Vitamin B12)
3. Ascorbic acid (Vitamin C)
4. Vitamin D
- Ergocalciferol (Vitamin D2)
- Cholecalciferol (Vitamin D3)
5. Tocopherol (Vitamin E)
6. Phylloquinone or Menaquinone (Vitamin K)
Type of Vitamins
Vitamin is divided into two parts according to their solubility that is-
1. Water-soluble-
These vitamins can dissolve with water, the water-soluble vitamin is carried to the body tissues but we can not store them in our body. Many types of water-soluble vitamins are synthesized by bacteria. The water-soluble vitamin is vitamin B complex and vitamin C.
2. Fat-soluble-
Fat-soluble vitamin is absorbed through the intestinal tract with the help of lipids (fats). This vitamin can dissolve with fat, fat-soluble vitamin is stored in the body for a long period. Fat-soluble vitamin is vitamin A, D, E, K.
Vitamin is also divided into two groups according to Heat response-
1. Heat stable –
These are can’t destroy by cooking, because they are heat resistant so this vitamin called Heat stable vitamin. Heat stable vitamin is Vitamin A, D, E, K, and some B vitamins.
2. Heat unstable –
These vitamins can destroy by cooking. Heat unstable vitamin is Vit C, and some B group vitamin.
Anti Oxidant Vitamin – These vitamins destroy the free radicals found in our bodies.
List of Vitamins & Its Main Functions, supplements, Sources, and Daily Requirement.
| Vitamin | Main Functions | Sources | Daily Requirement. |
|---|---|---|---|
| Retinol (Vitamin A) | Needed to form Rhodopsin. Maintains epithelial membranes Infection resistance Prevents night blindness. | Liver. Dark green leafy vegetables, yellow-orange fruits and vegetables, esp. carrots, apricots, and cantaloupe Butter or fortified margarine Milk and dairy products. | 5,000 international units (IU) |
| Vitamin B1 (Thiamine) | Involved in carbohydrate metabolism. Essential for normal nervous tissue function. Acts as a coenzyme for cellular energy production. | Milk; soya milk, liver, whole-grain cereals, beans, nuts. | 1.5 milligrams (mg) |
| Riboflavin (Vitamin B2) | Acts as a coenzyme in cellular oxidation. Associated with functions of niacin and vitamin B6. Essential to normal growth. Vital to protein metabolism. | Milk and dairy products, broccoli, whole-grain or enriched bread and cereals Liver, meat, fish & poultry. | 1.7 mg |
| Vitamin B3 (Niacin and Nicotinic acid) | Facilitates glycolysis, Tissue respiration, Fat synthesis, and cellular energy production. | Milk, eggs, meat. legumes, whole-grain bread, and cereals. Also formed in the body from dietary amino acid tryptophan. | 20 mg |
| Pantothenic acid (Vitamin B5) | This is needed to metabolize food and help produce hormones and cholesterol. | Broccoli, Sweet and White Potatoes, Mushrooms. | 10 mg |
| Vitamin B6 (Pyridoxine) | Used in hemoglobin synthesis. Essential for metabolism of tryptophan to niacin. Utilization of other amino acids. | Meats, liver. Cereal, grains, bananas, nuts. | 2 mg |
| Biotin (Vitamin B7) | Needed to metabolize proteins and carbohydrates, and to produce hormones and cholesterol | Pork, Nuts, Semi-sweet Chocolate. | 30-100 mcg |
| Vitamin B9 (Folic acid / Folate) | Needed for normal hematopoiesis. Important coenzyme for nucleic acid synthesis. Facilitates fetal development for neural tube closure. | Liver, Jaggery, Green leafy vegetables (spinach, broccoli), Legumes, Nuts & Seeds, cauliflower, sweet potatoes. | 400 µg |
| Vitamin B12 (Methylcobalamin or Cyanocobalamin) | Needed for myelin synthesis. Essential for proper red blood cell development. Associated with folate metabolism. | Synthesized by gastrointestinal flora, milk, meat, yeast, eggs | 6 micrograms (µg) |
| Ascorbic acid (Vitamin C) | Acts as an antioxidant. Essential to the formation of the protein collagen. Facilitates iron absorption. Facilitates cholesterol conversion to bile acids. Essential to serotonin synthesis. | Citrus fruit, Papayas, Guavas, Strawberries, Green peppers, Mustard Greens, Cauliflower. | 60 mg |
| Vitamin D (Calciferol) Vitamin D2 (Ergocalciferol) Vitamin D3 (Cholecalciferol) | Promotes gastrointestinal absorption of calcium and phosphorus. Promotes bone and tooth mineralization. Promotes renal calcium absorption. | Formed in the skin by sunlight exposure, fortified milk, and daily products, Egg yolks, liver, fatty fish. | 400 IU |
| Tocopherol (Vitamin E) | Prevents oxidative damage of lipids and cell membranes. Promotes red blood cell stability. | Vegetable oils, esp.- soya bean and corn, wheat germ. | 30 IU |
| Vitamin K (Phylloquinone or Menaquinone) | Regulates blood coagulation. Regulates blood Ca+ levels. | Produced by gastrointestinal flora, Green leafy vegetables. | 80 µg |
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