Vitamins are an essential part of a healthy diet that help in the function, structure and development of cells in the body. You get vitamins through a balanced, varied and nutrient-dense diet, including foods like fruits, vegetables and grains. Calories provide energy to help your muscles and organs functions and come in the form of carbohydrates, proteins, and fats, but not from vitamins.
Vitamins
Vitamins, or micronutrients, are necessary substances in the body that help in cell function, growth and development. The 13 essential vitamins are vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B3, pantothenic acid, biotin, vitamin B6, vitamin B12 and folic acid. Fat-soluble vitamins are stored in fatty tissue, and water-soluble vitamins are either used immediately or eliminated through the urine.
Explanation of Calories
A calorie is a measuring unit that represents the amount of heat required to raise the temperature of 1 pound of water 4 degrees Fahrenheit. When your body metabolizes food stored as glycogen or fat, it produces heat and energy. Vitamins are organic compounds that your body does not break down or metabolize, so they have no significant caloric value. Some vitamin supplements may have added sugar or come in the form of fatty or oil capsules, which might have a small caloric value.
Recommendations
An individual's vitamin needs vary depending on gender, age and stage of life, such as puberty or pregnancy. The Dietary Reference Intakes, or DRI, are the most recent set of recommendations for dietary intake needs, established by the Food and Nutrition Board of the Institute of Medicine. The recommendations are an average of the dietary needs of 97 percent to 98 percent of individuals. You should strive to fulfill these vitamin intake recommendations on a daily basis for optimal health.
Sources for Vitamins
You should strive to get all your essential vitamins through a balanced, nutrient-dense diet that includes fruits, vegetables and whole grains. If you are on a calorie-restricted diet to lose weight, make food choices that are rich in vitamins and minerals; these foods will be more satisfying and will sustain you with energy for longer periods of time, without any added calories from vitamins or minerals themselves.
Warning
There are a number of health problems that can occur either because of a deficiency in vitamins or a toxicity in vitamins due to an excessive intake from vitamin supplements. If you have particular health or nutrition needs, you might need to take vitamin supplements, but in most cases a healthy diet is sufficient for adequate vitamin intake.
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