Vitamins are organic molecules that are essential to the normal functioning of your body. Your body cannot synthesize them by itself. Hence, you must get them from foods or supplements. If you have low levels of vitamins, you may develop a deficiency disease and experience physical problems within your body. Thus, getting enough essential vitamins are crucial for your overall health.
Vitamin C
Vitamin C, or ascorbic acid promotes healthy teeth and gum. It also helps your body to absorb iron. Since your body has limited capacity to store vitamin C, you must get it from external food sources. Vitamin C can be obtained in the recommended amount from citrus fruits, strawberries, green peppers, broccoli and sweet and white potatoes.
Folic Acid
Folic acid, a type of B vitamin, helps your body make healthy new cells. It also plays a vital role in the development of a healthy fetus; folic acid supplementation reduces infant neural tube defects --- abnormalities of the brain and spinal cord, notes North Dakota State University. For most people, a diet rich in leafy green vegetables, beans, whole grains and eggs provides enough folic acid for the day.
Vitamin D
Vitamin D is a fat-soluble vitamin, meaning your body can store this vitamin in fatty tissue. The major biological role of vitamin D is in the absorption and metabolism of calcium and phosphorus. Hence, vitamin D plays an important role in the regulation of normacalcemia, or normal blood calcium level. Vitamin D deficiency normally results in ricket-like bone deformities and renal-phosphate wasting, a condition of growth retardation and skeletal deformities in children. Vitamin D can be obtained through dietary sources, including fatty fish, cod-liver oil, eggs, milk and milk products.
References
- Milton S. Hershey Medical Center: PennState Hershey: Vitamins
- Linus Pauling Institute: Oregon State University: Vitamin C
- North Dakota State University: Folic Acid: A Vitamin Important at Any Age
- University of California: Vitamin D and Milk
- Harvard Medical School: Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
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