|  | Diet Nutrition | Vitamins

The Importance of Vitamins

The body needs the nutrition found in vitamins to be healthy and function properly. Most of the vitamins needed are found in foods. When the body fails to receive the needed vitamins, deficiencies can develop and result in health issues. Often doctors prescribe vitamin supplements to make up shortages. Fat-soluble vitamins, such as vitamins A, D, E and K, are able to be stored in body fat, so an excessive intake won't be toxic. However, water-soluble vitamins such as vitamins B and C aren't stored in the body and must be taken regularly. Excess amounts wash out of the body as sweat and urine.

  1. Vitamin A

    • Vitamin A, a fat-soluble vitamin, is vital for healthy bones, teeth, skin, mucous membranes and eyes. Deficiencies in this vitamin can result in impaired bone growth, blindness and dry skin. Sources of vitamin A are found in eggs, milk, cheese, butter, besides all green and yellow vegetables. Too much vitamin A can cause liver and kidney damage, in addition to hair loss, anorexia and joint pain.

    The B Vitamins

    • The B vitamins are needed for giving the body energy and for metabolizing proteins and fats. A lack of vitamin B can result in decreased body endurance. Included in the B vitamins are thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and cobalamin (B12). Vitamin B12 is necessary for the formation and function of red blood cells. Because it's available in animal products, vegetarians need to ensure they get sufficient amounts. This vitamin also affects how the nervous system works, with shortages causing neurological disorders or anemia.

    Vitamin C

    • A powerful antioxidant, vitamin C is important in iron absorption. Sources of vitamin C are green salads, tomatoes and citrus fruits. However, too much vitamin C may cause kidney stores to form. On the other hand, a lack of this vitamin can cause weight loss, appetite loss, scurvy, damaged skin and dental problems.

    Vitamin D

    • Because the skin produces vitamin D when exposed to sunlight, it's known as the sunshine vitamin. Insufficient amounts of this fat-soluble vitamin can cause bone softening, rickets in children and osteomalacia in adults. Dairy products, liver and eggs are good sources of vitamin D. Too much vitamin D can cause problems such as kidney stones, deafness, hypertension and high cholesterol.

    Vitamins E and K

    • Vitamin E, acting as an antioxidant, protects against the negative effects of free radicals, which invade the body. This vitamin also helps form red blood cells and muscle tissues, besides reducing stress and muscle damage from exercise. Cereals, green leafy vegetables, seeds, liver and bread are excellent sources of vitamin E.
      Vitamin K is vital for blood clotting and is found in liver, peas, green leafy vegetables and potatoes. While deficiencies in vitamin K cause severe bleeding, too much of it can lead to jaundice and anemia.

Vitamins - Related Articles