Vitamins are organic compounds that regulate important bodily functions. They are essential for proper fetal development and play important roles in maintaining health throughout a person's lifetime. By definition, the body does not create vitamins by itself so people must eat a balanced diet to ensure they receive all the vitamins their bodies need.
Vitamin A
Vitamin A is one of the basic building blocks of the human body. It is essential to the development and healthy function of bones, muscles, teeth and nerves. Vitamin A also helps skin cells and mucous membranes retain moisture and keep bacteria and viruses out. A lack of vitamin A can cause increased susceptibility to infection and blindness. People get vitamin A from food such as milk, cheese, eggs and liver.
B Complex
The vitamin B complex is a group of eight vitamins that are involved in almost all essential bodily functions. The B complex includes vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Each one works differently in the body. Some help the body break down carbohydrates and protein and convert food into energy. Others regulate important enzymes and amino acids and promote the production of red blood cells and antibodies. Vitamin B9, also known as folic acid, is essential for the proper development of cellular DNA and the early stages of fetal development. B-vitamin deficiencies can cause fatigue, anemia, rapid heartbeat, tingling or numbness in the extremities and depression. People receive vitamins in the B complex from poultry, seafood, eggs, beans, rice, corn and other grains.
Vitamin C
The body uses vitamin C to promote healing of wounds and the production of skin, bones, muscles, blood vessels and teeth. Vitamin C also reduces the cellular damage caused by free radicals that appear when the body converts food into energy. Too little vitamin C causes dry, brittle skin, nails and hair, decreased ability to fight infections, longer healing time. Extreme cases of vitamin-C deficiencies are called scurvy and cause severe anemia, fatigue and bruising. Dietary sources of vitamin C include citrus fruits, melons, leafy greens and other colorful vegetables, cabbage and sweet potatoes.
Vitamin D
Vitamin D is vital for the healthy development of bones and teeth. It is essential to the body's ability to to absorb calcium and maintain optimum calcium levels in the blood. Failing to get enough vitamin D will cause muscle and bone weakness, increasing the chance of muscle injuries and broken bones. A severe Vitamin-D deficiency, also known as rickets, can hinder growth in childhood and cause bone deformities. The body produces vitamin D when the skin is exposed to sunlight and and people get most of their vitamin D from sunshine. Other natural sources of vitamin D include fish and liver. Dairy product manufacturers often fortify milk, cheese, butter and cream with vitamin D.
Vitamin E
Vitamin E is an antioxidant that protects the body from harmful free radicals. It also helps the skin retain necessary oils and moisture. Vitamin-E deficiencies only occur in people who are severely malnourished or people who suffer from diseases that hinder fat absorption. A vitamin-E deficiency can cause poor muscle control, lack of reflexes and a decrease in cognitive function. Vitamin E is found in nuts and seeds and the oils made from them. It is also found in wheat, corn and dark, leafy vegetables.
Vitamin K
Vitamin K is responsible for blood clotting and the creation of healthy bones. Blood cannot clot without vitamin K. A lack of vitamin K can cause increased bruising and bleeding. Certain bacteria in the body produce vitamin K but people also need vitamin K from food sources such as broccoli, leafy vegetables, soybeans, butter and liver.
References
- National Institutes of Health Office of Dietary Supplements: Vitamin A
- American Cancer Society: Vitamin B Complex
- Colorado State University Extension; Fat-Soluble Vitamins; J. Anderson, et al.; August 2008
- National Institutes of Health Office of Dietary Supplements: Vitamin D
- National Institutes of Health Office of Dietary Supplements: Vitamin E
- University of Maryland Medical Center: Vitamin K
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