Vitamins And Their Functions

There are many different types of vitamins and knowing the difference between them can often be a daunting challenge. For example, if you ask any random person what vitamin B12 is responsible for within the body and what food sources contain it, you would likely get a blank stare as a response to the question. It is, however, very important to know what role vitamins play in building our bodies and keeping us safe. The more you know about the subject, the more you can optimize your diet to benefit you the most. In the article below we'll walk you through all of the basics about 12 different core vitamins.

The 12 Most Important Vitamins and Their Role

1. Vitamin A - This fat-soluble vitamin is extremely important to the human body. Vitamin A plays a role in reproductive health, vision, and cell creation. Its precursor is known as beta-carotene, the vital nutrient that so many of us associate with carrots and egg yolks. The vitamin also helps to protect our body from harmful and cancer-causing free radicals. This is one of the most potent vitamins for skin care, as well as pregnancy vitamins and any multivitamin for women.

2. Vitamin B Group - This definition doesn't refer to a sole vitamin, but rather a class of water-soluble vitamins. The vitamin B group is largely responsible for the body's metabolism, especially cell metabolism. They help your body and digestive system convert food directly into energy, as well as help to maintain eyesight, core neurological function, and motor movements.

3. Vitamin C - Acting as an extremely powerful antioxidant, vitamin C helps to rid the human body of free radicals. It protects our cells and is considered to be the most important nutrient needed to sustain a healthy and properly functioning immune system. Food sources rich in vitamin C include oranges, kale, cabbage, tomatoes, strawberries, spinach, broccoli, potatoes, brussels sprouts, and cauliflower. This is commonly found in any multivitamin for women or any multivitamin for men.

4. Vitamin D - Often called the sunshine nutrient, vitamin D is synthesised within our bodies after exposure to adequate amounts of sunlight. Vitamin D helps the body absorb calcium and in turn build strong and healthy teeth and bones. It is often found in fortified cereals, fatty fish, milk, cod liver oil, cheese, and yogurt.

5. Vitamin E - Helping to keep our cells damage free, vitamin E is another essential nutrient that works against free radicals and the damage they pose to our tissues. It is essential in keeping our immune system strong and our bodies disease free. Food sources rich in vitamin E include avocado, nuts and seeds, wheat germ, papaya, mango, margarine, leafy green vegetables, sunflower and corn oils, and fatty fish.

6. Vitamin B7 - This important water-soluble nutrient known as biotin plays an important role in helping the body convert food into energy. It is also responsible for the body's creation of hair, skin, and nails. Food sources rich in biotin include liver and kidney meats, egg yolks, avocados, nutritional yeast, nuts and seeds, salmon, trout, sweet potatoes, and cauliflower.

7. Vitamin B1 - Also known as thiamine, is another nutrient within the B group that helps our bodies to convert food into energy. Thiamine, in particular, is one of the most important B vitamins when it comes to nerve function and nerve cell regeneration. It can be found in milk, eggs, green peas, whole grains, organ meats, and legumes.

8. Vitamin B12 - B12 as it is more commonly called, is one of the most important nutrients responsible for our body's DNA replication. It also helps us build nerve cells and keep our nervous system strong and healthy. Food sources rich in B12 include nuts, poultry, shellfish, milk, real cheese, yogurt, eggs, shellfish, liver and kidney meats, and soy milk.

9. Vitamin K2 - One of the K group's most powerful members, vitamin K2 activates specific proteins within our blood responsible for clotting. It also helps our bodies metabolize calcium.

10. Vitamin D3 - This important nutrient known as vitamin D3 is a variant form of the standard D vitamin. It is the form in which our bodies can actually use it, so in a sense, it is the more bioavailable and synthesised nutrient that we create when exposed to sunlight. It helps us build bones and teeth.

11. Vitamin B5 - Pantothenic acid, also known as vitamin B5, is quite possibly the most vital nutrient needed to support human life. It helps to build the body's cells and to convert food into energy and is part of the group of essential nutrients known as the B Complex. Pantothenic Acid also supports and maintains a healthy nervous system which may provide valuable support during times of stress.

12. Vitamin B3 - Also known as Niacin, is crucial for the development of red blood cells. Without adequate amounts of this crucial nutrient, our most body's most basic functions would grind to a halt. This is one of the more common vitamins for skin health, as well as being a staple of pregnancy vitamins and any multivitamin for men.

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