What are Vitamins?
The word vitamin stems from “vital” meaning “important”. Vitamins are important substances needed by the body to function properly but which the body does not produce at all or not in the needed quantity. There are 13 Vitamins known today. The body can only produce Vitamin D and Vitamin K. All others must be provided by the food we eat or through supplements.
Vitamin A (also called Retinol)
- Vit B1 ( also called Thiamin)
- Vit B2 (also called Riboflavin)
- Vit B3 (also called Niacin)
- Vit B5 (also called Pantothenic acid)
- Vit B6 (also called Pyridoxine)
- Vit B7 (also called Biotin)
- Vit B9 (also called Folate)
- Vit B12 (also called Cobalamin)
Vitamin C ( also called Ascorbic acid)
Vitamin D (also called Cholecalciferol)
Vitamin K (also called Phyllochinone)
Each vitamin has specific functions in the body and a shortage could lead to health problems. For example a shortage of niacin could lead to night blindness. A balanced diet is the best way to avoid vitamin deficiencies.
We grouped these vitamins and other trace elements according to their functions:
To maintain an energy-yielding metabolism:
Vitamins B1, B2, B6,B12, Iron and Magnesium
– contained in dark leafy vegetables like spinach, pork, nuts like almonds, fortified cereals, milk products, fish, chicken, turkey, eggs, potatoes, soya beans, avocados, bananas. See foods rich in iron.
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For a normal functioning immune system:
Vitamins C, B6, B12, D, Folate and Iron
To maintain healthy good skin:
Vitamin A, Biotin and Zinc
– contained in kale, melon, carrots, sweet potatoes, mango, tomatoes, egg yolk, avocado, lamb, chicken, beans
To reduce tiredness and fatigue:
Vitamins B6, B12, Niacin, Folic acid,Pantothenic acid and Iron