There are 13 vitamins, which are divided into two categories: fat soluble and water soluble. Water-soluble vitamins, which include Vitamin C and B-complex groups, cannot be stored in the body. They always need to be refilled as they are quickly removed through the urine. Fat solubility, on the other hand, can be stored temporarily in the liver and fat tissue.
History of Vitamins
Long before the discovery of vitamins, many cultures realized that certain foods have great health benefits to our bodies. During the time of the ancient Egyptians, they would feed their sick patients to cure night blindness. Recent evidence suggests the night's blindness was due to Vitamin A deficiency.
From the 18th century, many doctors and scientists made in-depth discoveries about the nature and benefits of vitamins.
- In 1747 a Scottish naval surgeon, Dr. James Lind found that the nutrients (now known as Vitamin C) found in citrus foods, help prevent sores.
- In 1905, Dr. William Fletcher found that if you take out certain nutrients (now known as vitamins) from your diet, the disease will develop. He made this observation while researching the reasons beriberi in Southeast Asia. Dr. Fletcher concluded that unrefined rice husks contain "special factors" that prevent beriberi
- In 1912, Polish scientist Casimir Funk named our diet part, "vitamin", "vita" which means life, the "amine" molecule found in thiamine. Then he concluded that if we lack a certain vitamin, it does.
Vitamins A is a fat soluble vitamin that helps us see in the dark. It is known as retinol because it produces pigments found in the retina of the eye. Vitamin A helps promote the health and growth of all the cells and tissues in our body. It helps in the formation and maintenance of healthy teeth, skin, tissues, and mucous membranes.
Vitamin D is a fat-soluble vitamin found in certain foods and can be produced by our body after exposure to UV rays from sunlight. These vitamins help in the absorption of calcium and phosphorus and help keep these minerals in the teeth and bones. By promoting calcium absorption, vitamin D helps build and maintain strong bones. Studies show that vitamin D also helps maintain a healthy immune system and helps regulate cell growth and differentiation.
Vitamin E is a powerful fat-soluble vitamin and antioxidant that protects cellular tissue from the effects of free radical damage. Free radicals are potentially harmful by energy metabolism products, which can contribute to the development of cardiovascular disease and cancer. Research has shown that Vitamin E can help prevent certain cancers such as colon, breast, and prostate.
In addition, recent studies have shown that Vitamin E improves the immune system, improves brain function, and helps in red blood cell formation. It has been noted that Vitamin E helps reduce the risk of developing various vision disorders, such as cataracts or macular degeneration.
Vitamin K is a fat soluble vitamin commonly known as a "freeze" vitamin. The main role of this vitamin is to regulate normal blood clotting (through prothrombin formation). Blood clotting occurs immediately in the event of injury or injury to any blood vessel. It controls this process from helping the body transport calcium. Vitamin K participates in the synthesis of several proteins required for functions such as freezing and anticoagulation. Vitamin K, by preventing hardening of the arteries, can reduce the risk of heart disease and heart failure.
Vitamin C is a water-soluble vitamin that affects the body in many ways. It is required for the synthesis of collagen, an essential protein used to create blood vessels, scar tissue, skin, tendons and ligaments. Vitamin C is required for repair and maintenance of these parts and helps heal wounds. Vitamin C is actively involved in the formation of norepiephrine, a neurotransmitter that is important in brain function.
Vitamin C, a powerful antioxidant, in small quantities can counteract the damage created by free radicals, which is a byproduct of negative metabolic activity. This accumulation of free radicals has been linked to the aging process. Studies over time have shown that free radicals contribute to the development of diseases such as heart disease, macular degeneration, and cancer.
Thiamin, vitamin B is water-soluble, and helps the body to produce energy by breaking down carbohydrates and fats. Thiamine, also known as Vitamin B1 is essential for normal growth and development, it helps to function properly in the heart, nervous and digestive systems. Vitamin B1 helps maintain proper digestive, nervous, cardiovascular system. It can be temporarily stored in muscle tissue; deficiencies can occur as quickly as 14 days.
Riboflavin (Vitamin B2) is a water-soluble vitamin that helps the body produce energy through the metabolism of carbohydrates and fats. It also helps convert tryptophan (essential amino acids) into niacin (another B vitamin) and activates vitamin B6. Riboflavin also helps the body's antioxidant system to protect against free radical damage. It is important for many body systems such as the nervous system, reproduction, and immune system.
Niacin is a B-soluble vitamin that plays an important role in energy metabolism, by converting carbohydrates and fats. It also helps the body to remove harmful toxins, produce steroid hormones, and repair DNA. Vitamin B3 plays an important role in the digestive tract by maintaining smooth muscle tone. Studies have shown that niacin is effective in lowering cholesterol levels and improving cardiovascular circulation.
Vitamin B5 (Pantothenic Acid) is a water-soluble vitamin B vitamin. It is like other members of the B complex, helping to metabolize fat, protein, and carbohydrates to produce and release energy. It is known as the "anti-stress vitamin", by supporting the adrenal glands in releasing the stress hormone, cortisol.
Pantothenic acid, helps the adrenal gland produce other important hormones, which helps the body fight allergies and regulate metabolism. It is also very important in stimulating the immune system to produce more antibodies.
Vitamin B6 (Pyridoxine) is a water soluble that helps produce protein, which in turn creates a cell body. It helps convert tryptophan (essential amino acids) to Niacin (Vitamin B3) and Serotonin, a biological neurotransmitter. Vitamin B6 helps the immune system by increasing WBC production to fight infection. The body needs Vitamin B6, to produce hemoglobin. Hemoglobin, a major component of red blood cells, binds oxygen to all tissues of the body. It also increases the amount of oxygen the hemoglobin carries. Therefore, vitamin B6 deficiency can lead to anemia. It also helps maintain blood glucose levels within the normal range. When your glucose level is low, your body needs vitamin B6 to convert stored carbohydrates into glucose to maintain normal blood sugar levels. Recent studies show that vitamin B6 lowers homocysteine levels, which has become a heart disease.
Folate is a water-soluble vitamin that plays an important role in the production of DNA and RNA, which produces new cell bodies. Folate is required for DNA replication and can prevent DNA changes that can lead to cancer. It is actively involved in cell division and rapid growth, during infancy and pregnancy. With the help of vitamin B12, folate forms hemoglobin, which is present in red blood cells that enables the efficient transport of oxygen to the surrounding body tissue. Fats play a role in reducing the level of homocysteine in the blood.
Vitamin B12 is a water soluble vitamin that is important in the production of red blood cells and healthy nerve cells. It is required for DNA and RNA replication. Vitamin B12, with the help of vitamin B6 and folate, controls the body's homocysteine levels. Excessive amounts of homocysteine are associated with increased risk of heart disease and stroke. Like other water-soluble vitamins, vitamin B12 plays an important role in cell division and growth. It also improves our energy levels by metabolizing fat and carbohydrates.
Vitamin B12 enters the body by binding to proteins found in foods. During digestion, hydrochloric acid removes vitamin B12 from the protein. Once released, vitamin B12 combines with a substance called instructinic factor (IF). This complex can now be absorbed through the gastrointestinal tract.
Biotin is a water-soluble vitamin, commonly referred to as a B-complex vitamin. Like other B vitamins, it helps the body's cells produce energy. It helps in the metabolism of fats, proteins (amino acids) and carbohydrates in foods. It is important in cell growth, fatty acid production, maintaining a stable blood sugar level, and strengthening hair and nails. It plays a role in the citric acid cycle, a process by which biochemical energy is created during aerobic respiration. It also plays a role in the transfer of carbon dioxide present in the body. Preliminary studies show that biotin can help improve sugar control in people with diabetes, especially type 2 diabetes.
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