Introduction to Vitamins

Vitamins are essential organic substances for the human body, which must be obtained through diet or supplements. There are 13 types of vitamins, namely Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folate), Vitamin B12 (Cobalamin), Vitamin C, Vitamin D, Vitamin E, and Vitamin K.

Functions of Vitamins

Each vitamin has different functions, but most vitamins participate in metabolic processes, promoting healthy growth and maintaining health.
Vitamin A is an important fat-soluble vitamin that mainly participates in the normal function of the retina, skin health, normal operation of the immune system, growth, and development. Vitamin A can also inhibit the growth of cancer cells, protect cardiovascular health, and help the body absorb calcium, among other functions.
Vitamin B1, also known as Thiamine, is crucial for the normal operation of metabolism and the nervous system. It mainly participates in carbohydrate metabolism, promoting the generation of energy within cells and helping the body convert carbohydrates into energy. Vitamin B1 can also support the health of the nervous system, improve mental state, and help the body resist stress.
Vitamin B3 (Niacin), also known as nicotinic acid or niacin, plays multiple roles in the human body, including maintaining the balance of metabolism and energy generation, promoting the health of the intestines and skin, and supporting the normal operation of the nervous system.
Vitamin B5 (Pantothenic Acid), also known as pantothenic acid, participates in several physiological processes in the human body, including metabolism, synthesis of fats and proteins, and the breakdown of drugs and toxins.
Vitamin B6 (Pyridoxine) helps the body metabolize proteins and fats and participates in the synthesis of hemoglobin, regulation of the immune system, and functioning of the nervous system.
Vitamin B9, also known as folate, participates in several physiological processes in the human body, especially during embryonic development, where Vitamin B9 promotes the healthy development of the nervous system and spine.
Vitamin B12, also known as cobalamin, is an important vitamin. Its main functions in the human body include DNA synthesis, red blood cell production, and functioning of the nervous system. A deficiency in Vitamin B12 can lead to anemia, nerve damage, and other issues.
Vitamin C, also known as ascorbic acid, is an important antioxidant and universal vitamin. It helps the body synthesize collagen, promotes wound healing, boosts immunity, and protects cardiovascular health, among other functions.
Vitamin D is a type of lipid-soluble vitamin, and its main function is to promote bone growth and maintain bone health, as well as improve immune system function and prevent certain diseases.
Vitamin E is an antioxidant that protects cells from necrosis, prevents damage from free radicals, and helps protect DNA, membranes, and lipid peroxidation.
Vitamin K is responsible for regulating blood clotting in the body. It promotes the production and activation of blood clotting proteins (such as clotting factors) to ensure normal clotting processes.


III. Sources of Vitamins


Vitamins can be obtained through diet or supplements.
Vitamin A mainly comes from animal-based foods, such as dairy products, eggs, and fish liver oil, and can also be synthesized from plant-based foods, such as carrots and green-yellow vegetables.
Vitamin B1 mainly comes from grains, cereals, rice, legumes, and meat.
The main sources of Vitamin B3 include meat, fish, legumes, grains, and yeast. Generally, healthy adults need to consume 14-16 mg of Vitamin B3 daily.
Vitamin B5 is found in various foods, including meat, fish, eggs, dairy products, vegetables, and grains. Most adults need to consume 5-7 mg of Vitamin B5 daily.
Vitamin B6 is present in various foods, including fish, meat, legumes, grains, and dairy products. Healthy adults need to consume 1.3-1.7 mg of Vitamin B6 daily.
Vitamin B9 mainly comes from fresh vegetables, such as spinach, broccoli, rapeseed, grains, and legumes.
Vitamin B12 can be obtained from foods such as beef, eggs, cheese, and other animal products. Some individuals, such as vegetarians, the elderly, and those with digestive issues, may find it difficult to obtain enough Vitamin B12 and may need to take Vitamin B12 supplements.
Vitamin C is mainly found in fresh fruits and vegetables, such as orange juice, oranges, celery, and green peppers. Healthy adults need to consume 75-90 mg of Vitamin C daily.
The main source of Vitamin D is sunlight, as the body can synthesize Vitamin D3. Additionally, certain foods, such as milk, salmon, and egg yolks, also contain some Vitamin D.
Vitamin E mainly comes from plant-based foods, such as corn oil, peanut oil, and sesame oil, and is also found in some green vegetables and nuts.
Vitamin K mainly comes from vegetables, such as spinach, kale, and broccoli, and is also found in some nuts and grains. The body can also produce Vitamin K through intestinal bacteria.


IV. Excess and Deficiency of Vitamins


Excessive vitamins can also harm the body, so it is important to pay attention to vitamin intake. A deficiency in vitamins can also affect the body.
For example, a deficiency in Vitamin A may lead to vision impairment, dry skin, decreased immunity, and stunted growth and development.
A deficiency in Vitamin B3 may lead to a range of issues, such as anemia, skin lesions, nerve damage, and intestinal inflammation. Additionally, long-term deficiency in Vitamin B3 may lead to more serious health problems, such as diabetes and cardiovascular diseases.
A deficiency in Vitamin B5 is rare, but it may lead to damage in physiological processes, such as fatigue, skin lesions, depression, and nerve damage.
A deficiency in Vitamin B6 may lead to skin lesions, nerve damage, and decreased immune system function.
A deficiency in Vitamin B9 is a common issue, especially in economically underdeveloped areas and among those who do not consume enough fresh vegetables. A deficiency in Vitamin B9 may lead to health problems, including neural tube defects, depression, anxiety, and other psychological issues. Pregnant women especially need sufficient Vitamin B9, as it can prevent fetal neural tube defects and other fetal abnormalities.
A deficiency in Vitamin B12 may lead to anemia, nerve damage, and other issues.
A deficiency in Vitamin C may lead to health problems, such as gum bleeding, anemia, fatigue, and increased susceptibility to colds.
A deficiency in Vitamin D is a widespread issue, particularly in regions of the Northern Hemisphere, due to insufficient sunlight exposure in winter. A deficiency in Vitamin D may lead to fractures, osteoporosis, decreased immunity, and cardiovascular diseases.
A deficiency in Vitamin E is a rare issue, but it can occur in cases of nutritional imbalance in the body. A deficiency in Vitamin E may lead to nerve damage, decreased antioxidant capacity, and cardiovascular diseases.
A deficiency in Vitamin K is a rare issue, but it can occur due to excessive consumption of anticoagulant medications, such as hepatitis treatment drugs. A deficiency in Vitamin K may lead to impaired blood clotting and increased risk of bleeding.



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