What Are The Important Vitamins To Consume?

Your body needs several types of vitamins in order to function properly. There are a total of 13 vitamins and each vitamin performs a different function. Because of this, it is important that you consume each one of the vitamins. The 13 vitamins are classified into two categories, water-soluble and fat-soluble. The water-soluble vitamins include the B vitamins and vitamin C and the fat-soluble vitamins include A, D, E and K.

B Vitamins

It was originally believed that vitamin B was a single compound. Upon further investigation, researchers discovered that vitamin B was actually several different compounds working together. These compounds, which include thiamin, folate, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6 and vitamin B-12, work together as coenzymes. Coenzymes help ensure that enzymes are able to produce various chemical reactions in your body. One of the most important functions of the B vitamins is to convert carbohydrates, protein and fat into energy. The B vitamins are available in a wide variety of foods, including whole grains, fruits, vegetables, dairy and meat.

Vitamin C

Like the B vitamins, vitamin C also acts as a coenzyme. Specifically, vitamin C is necessary for the reactions that allow your body to synthesize amino acids. Vitamin C also acts as an antioxidant, neutralizing free radicals so that they cannot damage your cell membranes. The neutralization of free radicals may decrease your risk of chronic disease, such as heart disease and cancer. The best sources of vitamin C include orange juice, oranges, tomatoes, peppers, potatoes, grapefruit and grapefruit juice.

Vitamin A

Vitamin A is essential for proper vision. Vitamin A helps translate the light the reaches your eyes into visible images. Vitamin A also plays roles in cell differentiation and division and helps ensure that a developing fetus can grow properly. Vitamin A also keeps your skin and mucus membranes healthy. Good sources of vitamin A include milk, cereals, cheese, eggs, sweet potatoes, spinach, carrots and organ meats.

Vitamin E

Like vitamin C, vitamin E acts as an antioxidant to protect your cells. Vitamin E also acts as an anticoagulant, ensuring that your blood does not form abnormal blood clots that can block proper blood flow. Vegetable oils, nuts, seeds and leafy green vegetables are good sources of vitamin E.

Vitamin K

Vitamin K also plays a role in blood clotting, but instead of preventing blood clots, it allows blood to clot normally to stop bleeding. Vitamin K also regulates protein osteocalcin, which plays a role in keeping your bones healthy. The best sources of vitamin K include spinach, asparagus, broccoli, Brussels sprouts and cabbage.

Vitamin D

Vitamin D helps your small intestine absorb calcium and phosphorus, which are the two minerals essential for strong bones. Without vitamin D, your body could not gain access to these minerals. The best sources of vitamin D in the diet include fortified milk, yogurt and fatty fish, such as salmon.