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Vitamins and Their Functions

25 May, 2023

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When we talk of nutrients, we mostly think of macronutrients like carbohydrates, protein, and fat. However, as necessary as they are, the body cannot only function with macronutrients. Micronutrients, like vitamins and minerals in small quantities, are extremely necessary for the proper functioning of the body and its immune system.

Vitamins are mostly carbon compounds. The human body requires thirteen different kinds of vitamins, of which only one (Vitamin D) is produced by the body itself on exposure to sunlight. It is, therefore, necessary we take in vitamins from different external sources. While multivitamin tablets are on the rise, it is always better we take vitamins from food items as they are more easily absorbed.

Vitamins are absorbed inside the body in two ways – solution in fat and water. Fat-soluble vitamins include A, D, E, and K while C and B are water-soluble. The body needs a more frequent supply of water-soluble as they tend to leave the body through urine, unlike fat-soluble vitamins that remain stored in fatty tissues.

While the function of vitamin C is to help develop a better defence mechanism against diseases, Vitamin D functions in keeping the skeletal system strong and thriving. Other vitamins serve many other purposes.

This article provides a list of essential vitamins and the functions of such vitamins.

Vitamins	Functions	Deficiency Diseases	Foods
Vitamin A (retinol)	Essential for good eye health	Night blindness and keratomalacia (a condition that involves drying and clouding of the cornea)	carrots, milk, liver (of lamb/beef/chicken), broccoli, spinach, and pumpkin
Vitamin B
Vitamin B1 (thiamine)	Essential for producing enzymes that break down blood sugar	Beriberi (symptoms include loss of appetite, weakness) and Wernicke-Korsakoff syndrome (a disorder that affects the memory system in the brain)	Yeast, pork, sunflower seeds, brown rice
Vitamin B2 (riboflavin)	Growth and development of body cells	A deficiency of Vitamin B2 can cause inflammation of lips and fissures in the mouth	Milk, yoghurt, meat, fish, eggs, cottage cheese, bananas
Vitamin B3 (niacinamide)	Growth and proper functioning of body cells	Pellagra (marked by dementia, diarrhoea, and dermatitis)	Milk, eggs, leafy vegetables, carrots, tofu, lentils
Vitamin B5 (pantothenic acid)	Provides energy to the body	Symptoms include paresthesia (or pins and needles)	Milk, broccoli, avocados, yoghurt
Vitamin B6 (pyridoxine)	Formation of red blood cells	Anaemia or peripheral neuropathy (weakness, numbness, and pain due to nerve damage)	Chickpeas, liver (of lamb/beef/chicken), bananas, nuts
Vitamin B7 (biotin)	Contributes to the formation of keratin and metabolises carbohydrates, protein, and fats	dermatitis, inflammation of intestines	egg yolk, liver (of lamb/beef/chicken), broccoli
Vitamin B9 (folic acid)	Essential for making DNA and RNA	This form of vitamin B is advised to be taken before or during pregnancy as a deficiency can affect the foetus' nervous system	Leafy vegetables, fruits, legumes, liver (of lamb/beef/chicken)
Vitamin B12 (cyanocobalamin)	Contribute towards a healthy nervous system	Neurological problems and some forms of anaemia	Milk and dairy products, fish, meat, eggs
Vitamin C (ascorbic acid)	The function of Vitamin C includes collagen production, wound healing, bone formation, strengthening the immune system, and absorbing iron	Scurvy (a condition that causes bleeding gums and swollen mouth). A deficiency of vitamin C can also result in a decreased resistance to diseases.	Citrus fruits like lemons, mosambi (or sweet lemon), oranges
Vitamin D (ergocalciferol)	The function of vitamin D include healthy mineralisation of bones	Rickets in children, softening of bones	Liver (of lamb/beef/chicken), eggs. However, the most absorbable form of vitamin D is produced by our own body when it comes in contact with sunlight.
Vitamin E (tocopherol)	Vitamin E Helps prevent oxidative stress	May cause haemolytic anaemia in newborns	Wheat germs, almonds, eggs, leafy greens, kiwis
Vitamin K (phylloquinone)	Necessary for blood clotting	Unusual susception to bleeding	Natto, green vegetables, pumpkins

Conclusion

Although there has been a recent trend that dictates the consumption of multivitamin tablets, one must be careful in taking supplements. As they might be totally unnecessary and consuming vitamins more than the stipulated amounts can also lead to health complications, according to a recent study.

It is thus advisable to go for a balanced diet, as it puts almost every vitamin on your plate in the right amount. Should you need supplements, due to special conditions, like pregnancy or otherwise, it is always best to consult a doctor.

Along with a healthy diet, a good exercise routine can just be the perfect companion for keeping your health concerns in check. With the NivaBupa GoActive Health Insurance Plan, you can get personalised health advice from coaches and experts. This plan also comes with a 10% increased coverage every year and a discount for enrolling before 35.

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Vitamins and Their Functions

This article provides a list of essential vitamins and the functions of such vitamins.

Vitamin A

(retinol)

Vitamin B

Vitamin C

(ascorbic acid)

Vitamin D

(ergocalciferol)

Vitamin E

(tocopherol)

Vitamin K

(phylloquinone)

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