It is always debated whether taking vitamins tablets are necessary and helpful in maintaining proper requirements of our body needs. Some say they are properly absorbed by our body as they are not in the natural form. Some say they are very much needed to meet out deficiency of various vitamins, as our diet is not properly balanced. Also, some say vitamin supplement improves bodily functions.
Let us know what vitamin is responsible for what function :
Vitamin A :
Vitamin A is essential for proper functioning of digestive system and immune system. It improves fertility. Vegetarians may need a little supplement. We get Vitamin A from egg, milk, butter, fish and liver. Or we find beta-carotene in carrots, oranges, peppers and butternut squash. Our body can convert beta-carotene in vitamin A when needed.
Vitamin B :
These are in different types : B1, B2, B3, B5, B6 and B12. They are responsible for energy production, brain health : mood & concentration. They are needed for liver health, proper blood circulation and good health of muscles, joints and nerves. Also they help proper functioning of cells.
Vitamin B12 is found only in meat, fish and eggs. Hence for vegans, B12 tablets may be required as supplement. The other Bs are found in beans, pulses, nuts, seeds and whole grains such as rice, oats, pasta, whole-meal bread and spinach, kale.
Vitamin C :
Vitamin C is important. It keeps our heart and lungs healthy, boosts our immune system, keeps veins and arteries healthy and lifts our energy levels. It brings us back to normal from decreases such as flu, pneumonia.
We get Vitamin C from all colourful vegetables and fruits, especially from darker ones such as berries, kale and red peppers. Supplement can help if you feel run down or have a cold.
Vitamin D :
It is observed that Vitamin D reduces the risk of cancer by 13%. Although 75% of us are deficient in this vital vitamin.
Some symptoms of a deficit in vitamin D include: thinning or brittle bones, osteoporosis, or frequent bone fractures. muscle weakness, changes in mood, experiencing anxiety or depression.
In humans the main source of vitamin D is sunlight exposure. In the nature there are not plenty of food sources containing vitamin D. As a result, most of vitamin D is obtained from exposure to sunlight. Supplement can be useful under the advice of a physician/doctor.
Vitamin E :
It is an antioxidant. This means it protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging.The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Vitamin E is also important in the formation of red blood cells. It helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them.Cells use vitamin E to interact with each other. It helps them carry out many important functions.
Whether vitamin E can prevent cancer, heart disease, dementia, liver disease, and stroke still requires further research.
Vitamin E is found in the following foods: Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils) Nuts (such as almonds, peanuts, and hazelnuts/filberts) Seeds (such as sunflower seeds) Green leafy vegetables (such as spinach and broccoli)
Vitamin K :
Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.Fish, liver, meat, eggs, and cereals (contain smaller amounts)
Health benefits and sources of vitamin K. Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needsvitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.
The best practice should be to take diet with as much varieties of natural foods as possible, so that our body gets all vitamins. In case we are deficient in some vitamins, supplements can be taken strictly on advice from the physician / doctor.
