Vitamins are the substances necessary for normal cell growth, function, and development. These are grouped in two categories which are the fat-soluble are stored in fatty tissue while water-soluble should be utilized by body instantaneously. There are 13 vital vitamins. Every vitamin has particular functions. You could increase health problems if you don’t acquire enough of the particular vitamin.
FAT-SOLUBLE VITAMINS
• Vitamin A aids form and upholds healthy bones, teeth, mucous membranes, soft tissue, and skin. Food rich in vitamin A includes meat, cheese, cream, eggs, liver, and etc.
• Vitamin D is known as "sunshine vitamin," because it is produced by body prior to being under the sun. This helps the absorption of calcium that you need for normal improvement and preservation of healthy bones and teeth. It also maintains good calcium’s and phosphorus’ blood levels. Food rich in Vitamin D includes butter, cheese, cream, fish, oysters, cereals and etc.
• Vitamin E is the antioxidant also identified as tocopherol. This plays a function in the red blood cells formation and aids the body make use of vitamin K. Food rich in Vitamin E includes seeds, asparagus, olives, spinach, green leafy vegetables, and etc.
• Vitamin K is essential for blood coagulation. It helps uphold strong bones in adult. Food rich in Vitamin K includes cabbage, soybeans, cauliflower, cereals, and etc.
WATER-SOLUBLE VITAMINS
• Vitamin B6 is called pyridoxine. These aids red blood cells formation as well as uphold brain function.
• Vitamin B12 is essential for metabolism. It as well aids red blood cells formation and preserves the central nervous system. Food rich in vitamin B12 are eggs, meat, poultry, milk products, milk, and etc.
• Vitamin C is called ascorbic acid, an antioxidant that helps healthy gums and teeth. It aids the absorption of iron and upholds healthy tissue and upholds wound healing. Food rich in vitamin C are fruits, juices, tomatoes, broccoli, cantaloupe, whote and sweet potatoes, and etc.
• Biotin is necessary for metabolism of carbohydrates and proteins, and in production of cholesterol and hormones. Food rich in biotin includes fish, eggs, dairy products, legumes, lean beef, and etc.
• Niacin is the B vitamin which aids preserve healthy skin. It is has cholesterol-lowering upshots. Food rich in niacin are dairy products, fish, lean meats, and poultry.
• Folate functions with vitamin B12 to aid red blood cells formation. It is needed for the DNA production that controls cell function and tissue growth. Food includes fortified foods, and green leafy vegetables.
• Pantothenic acid is necessary for food metabolism. It is as well plays the role in the cholesterol and hormone production.
• Thiamine (B1) aids the body cells alter carbohydrates to energy. It is needed for heart function as well as nerve cells.
• Riboflavin (B2) is important for red blood cell production and body growth. Food includes whole grains, dairy products, soybeans, fruits, vegetables, peas, lean meats, fish, and etc.