We will always come across the word "Vitamin" in every food product we buy and consume. But have you or what are the beneficial functions and what are the effects if you lack this vitamin...?
Therefore, I think this is important for us to know, this is because vitamins play a very important role in maintaining the health of our bodies. There are 13 important vitamins that always keep our bodies healthy and able to support our daily activities. Starting to work to fight free radicals, produce antibodies, increase concentration and others.
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| Image Illustration Benefits of Vitamins |
Here are 13 important vitamins that our bodies need that you should know:
1. Vitamin A
Vitamin A is a fat-soluble vitamin that plays an important role in vision, the immune system, and reproduction. Vitamin A also helps maintain healthy skin, hair and other body tissues.
Good sources of vitamin A include:
- Orange or yellow fruit and vegetables, such as carrots, sweet potatoes, pumpkin and mango.
- Dark green leafy vegetables, such as spinach, kale, and broccoli.
- Meat, fish and eggs.
2. Vitamin B1 (thiamine)
Benefit of Vitamin B1:
- Helps metabolize carbohydrates into energy
- Maintains nerve and muscle function
- Helps produce acetylcholine, a neurotransmitter important for brain and nerve function
Source of Vitamin B1
- Meat, fish, poultry, nuts, seeds, and grains
Impact of Vitamin B1 Deficiency
- Fatigue, indigestion, and nervous problems
3. Vitamin B2 (riboflavin)
Benefit of Vitamin B2 :
- Helps energy metabolism
- Maintains healthy skin, eyes and hair
- Helps the production of red blood cells
Source Of Vitamin B2:
- Meat, fish, poultry, milk, eggs, green leafy vegetables and nuts
Impact of Vitamin B2 Deficiency
- Fatigue, skin disorders, and eye problems
4. Vitamin B3 (niacin)
Benefit Of Vitamin B3:
- Helps energy metabolism
- Maintains healthy skin, eyes and digestion
- Helps the production of red blood cells
Source Of Vitamin B3 :
- Meat, fish, poultry, milk, eggs, green leafy vegetables and nuts
Impact of Vitamin B3 Deficiency
- Fatigue, indigestion, and skin problems
5. Vitamin B5 (pantothenic acid)
Benefit Of Vitamin B5
- Helps energy metabolism
- Helps the production of red blood cells
- Helps the synthesis of coenzyme A, which is needed for various body functions
Source of Vitamin B5
- Meat, fish, poultry, milk, eggs, green leafy vegetables and nuts
Impact of Vitamin B5 Deficiency
- Fatigue, indigestion, and skin problems
6. Vitamin B6 (pyridoxine)
Benefit of Vitamin B6
- Helps energy metabolism
- Maintains healthy skin, eyes and nervous system
- Helps the production of red blood cells
Source of Vitamin B6
- Meat, fish, poultry, milk, eggs, green leafy vegetables and nuts
Impact of Vitamin B6 Deficiency
- Fatigue, skin disorders, and nerve problems
7. Vitamin B7 (biotin)
Benefit Of Vitamin B7
- Helps energy metabolism
- Helps the production of red blood cells
- Helps maintain healthy skin, hair and nails
Source of Vitamin B7
- Liver, egg yolks, nuts, seeds, and green leafy vegetables
Impact of Vitamin B7 Deficiency
- Fatigue, skin disorders and hair problems
8. Vitamin B9 (folic acid)
Benefit of Vitamin B9
- Helps the production of red blood cells
Helps fetal growth and development
- Helps maintain brain health
Source of Vitamin B9
- Liver, green leafy vegetables, fruit, nuts, and seeds
- Impact of Vitamin B9 Deficiency
- Fatigue, anemia, and fetal development problems
9. Vitamin B12 (cobalamin)
Benefit of Vitamin B12
- Helps the production of red blood cells
- Maintains nerve health
- Helps DNA production
Source of Vitamin B12
- Meat, fish, poultry, milk and dairy products
Impact of Vitamin B12 Deficiency
- Anemia, nerve problems, and digestive problems
10. Vitamin C
Benefits of Vitamin C
Vitamin C is a water-soluble vitamin that plays an important role in the immune system, iron absorption, and collagen production. Vitamin C also helps maintain healthy skin, bones and teeth.
Good sources of vitamin C include:
- Fruits: citrus, such as oranges, lemons and strawberries, tomatoes, papaya, guava and kiwi.
- Vegetables: Broccoli, bell peppers, and .
11. Vitamin D
Benefits of Vitamin D
Vitamin D is a fat-soluble vitamin that plays an important role in the absorption of calcium and phosphorus, as well as healthy bones and teeth. Vitamin D also helps maintain the immune system.
The body can produce vitamin D naturally when the skin is exposed to sunlight.
Other sources of vitamin D include:
- Fatty fish: such as salmon, tuna and sardines.
- Egg.
- Milk and milk products fortified with vitamin D
12. Vitamin E
Benefits of Vitamin E
Vitamin E is a fat-soluble vitamin that plays an important role as an antioxidant. Vitamin E helps protect body cells from damage caused by free radicals.
Good sources of vitamin E include:
- Vegetable oils, such as olive oil, corn oil, and avocado oil.
- Nuts and seeds.
- Dark green leafy vegetables.
13. Vitamin K
Benefits of Vitamin K
Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. Vitamin K also helps maintain bone health.
Good sources of vitamin K include:
- Dark green leafy vegetables, such as spinach, kale, and broccoli.
- Green vegetables, such as asparagus and cabbage.
- Fruits, such as blueberries and kiwi.
- Nuts and seeds.
Conclusion
These vitamins can be obtained from various foods, such as fruit, vegetables, meat, fish and eggs.
Vitamin deficiencies can cause various health problems, such as vision problems, decreased endurance, osteoporosis, and bleeding. Therefore, it is important to consume foods rich in vitamins to maintain a healthy body.
