In this article, we review 13 essential vitamins that our bodies need. Nutrients play a central role in the intricate tapestry of human health, being the building blocks and the fuel for the complex machinery called the human body. While our bodies are remarkably at at synthesizing many of the compounds we need to survive, there is also critical subset of vitamins that we cannot create. These essential vitamins, vitally important for maintaining optimal health and for the prevention of a wide range of diseases, are only attainable through the diet or supplementation. Their functions, sources, and the importance of ensuring they are part of our diet are reviewed herein. The understanding of these essential vitamins opens the door to a life filled with health and vibrancy.
Main Topics
Vitamin A (Retinol)
What is Vitamin A?
Vitamin A is a fat-soluble vitamin that occurs in the diet in two principal forms: preformed vitamin A, or retinol, and provitamin A carotenoids, of which beta-carotene is the most significant. Preformed vitamin A is found in meat, fish, and dairy, whereas provitamin A carotenoids can be found in plant food sources.
Importance of Vitamin A
Vitamin A serves to maintain your overall health since it collaborates with all these essential functions in your body. It also aids the body in a lot of significant activities, such as:
1. Vision: Vitamin A is relevant because rhodopsin, located in the eye’s retina, is required for that form of visual pigment that enables vision in dim light.
2. Immune Function: Vitamin A is adequate for the maintenance of the mucosal surface and the stimulation of the immune system in the production of antibodies.
3. Cell Growth: This is an essential vitamin for cell growth and differentiation—for instance, processes related to the development and maintenance of the skin, hair, and nails.
4. Reproduction: Vitamin A is required to properly function the reproductive systems in males and females.
Here are some ways to get more vitamin A into your diet:
That said, now that you understand the function of vitamin A, let’s talk about some very practical, down-to-earth ways to ensure you get enough of this very important nutrient into your diet.
Animal Products: Preformed vitamin A is present in animal products and can easily be gotten from liver, fish, or dairy products. Most forms of dairy and fish and liver provide ample vitamin A such that the daily requirements are obtainable by consuming these foods.
Plant Foods: Pre-vitamin A can be found in most plant foods. Best sources of beta-carotene are sweet potato, carrots, spinach, and kale. These offer vitamin A in addition to many other useful nutrients that the body needs.
Colorful Fruits and Vegetables: Consume a good, diverse supply of colors derived from your fruits and vegetables. In general, all of these are good sources of vitamin A: apricots, cantaloupe, and red bell peppers.
Fortified Foods: Foods that have been fortified with vitamin A include a pretty large proportion of breakfast cereals, milk, and orange juice. Check the nutrient labels to find out how much is the addition to these products and, of course, you need to add these amounts to the DR for vitamin A.
Supplements: If this is not possible through the diet to meet the daily recommended amount, supplements for vitamin A would be appropriate. However, make sure to consult with a health care professional before trying a new supplement.
Conclusion
The body requires vitamin A for the proper maintenance of the body in a healthy way, and all these good functions have to be supplied and maintained to the body with vitamin A. there are many sources of vitamin A, and a body gets supplied with reasonable amounts required for almost all its tasks related to vision, immune functions, cell growth, and maybe sexual health. However, remember, if you suspect you are taking too much vitamin A or are thinking about a supplement, always consult a healthcare professional. [1]
Vitamin B1 (Thiamine)
Vitamin B1, also known as thiamine, is a vitamin and an essential nutrient that helps in the nervous system’s maintenance and the energy generation in the human body. Being this vital a nutrient, most people might not be knowing how to ensure they take an adequate amount in their diet.
The Importance of Vitamin B1
Vitamin B1 is a water-soluble vitamin. It plays a part in many of the metabolic processes in our body. It is important for the functioning of the nervous system, as it is part of the conduction of nerve impulses and the synthesis of neurotransmitters. Vitamin B1 is also very important in energy production, considering its involvement in the metabolization of carbohydrates to glucose, which is further used by the body as energy.
Deficiency of Vitamin B1 can cause a variety of health conditions: from fatigue, irritability, up to severe neurological diseases. Thus, it is a matter of great importance to ensure that we take enough Vitamin B1 in our diet.
Sources of Vitamin B1
Vitamin B1 can be sourced from many food sources, some of the most common are:
1. Whole Grains: Some of the best sources of Vitamin B1 are whole grains such as brown rice, oatmeal, and whole wheat bread.
2. Legumes: Beans, lentils, and peas are very rich in thiamine.
3. Pork: Good sources of Vitamin B1 include pork, particularly pork chops and pork loin.
4. Nuts and Seeds: Macadamia nuts, sunflower seeds, and pecans are good sources of thiamine.
Foods Fortified with Thiamine: Also, it is possible to find Vitamin B1 in many breakfast cereals and bread; therefore, one can easily increase their intake.
How to Introduce Vitamin B1 into Your Diet
Conclusion
Vitamin B1, thiamine, is a very important micronutrient for supporting the health of the nervous system and energy formation. With the intake of whole grains, legumes, pork, nuts, and seeds, you should have enough Vitamin B1 to support the overall health and development of your body. Remember, a balanced diet is the key to health maintenance, so do include a variety of nutrient-dense foods in your meals. [2]
Vitamin B2 (Riboflavin)
Vitamin B2, also called riboflavin, is one of the crucial nutrients required by the body. It is required for various functions in the body, such as energy production, cellular work, and metabolism of fats, carbohydrates, and proteins.
The Importance of Vitamin B2
Vitamin B2 is a water-soluble vitamin and is not stored in the body, so it must be ingested on a regular basis in the diet. It is necessary for the production of energy, as it works to convert carbohydrates, fats, and proteins into adenosine triphosphate (ATP), the body’s main energy currency.
Riboflavin also helps to maintain healthy skin, hair, and nails. It is involved in the production of red blood cells, which carry oxygen around the body, and it also supports the nervous system by helping to maintain the protective covering of nerve cells. Vitamin B2 is also involved in the metabolism of other B vitamins, such as folate and vitamin B6, and is required for the proper functioning of the immune system.
How to Incorporate Vitamin B2 into Your Diet
To ensure you are getting enough vitamin B2, it is important to consume a well-balanced diet with a diversity of food sources. Here are some foods high in riboflavin:
Dairy Products: Milk, cheese, and yogurt are good sources of vitamin B2. One cup of milk contains about 26% of the DRI for adults.
Lean Meats: Beef, chicken, and turkey are good food sources of riboflavin. A 3-ounce serving of cooked beef will provide about 15% of the DRI for adults.
Eggs: One large egg provides about 15% of the DRI for adults.
Green Vegetables: Spinach, broccoli, and asparagus are good food sources of vitamin B2. One cup of cooked spinach provides about 20% of the DRI for adults.
Fortified Foods: Most breakfast cereals, breads, and pastas are fortified with riboflavin. Always look at the nutrition label to determine the amount of vitamin B2 contained in the product.
Nuts and Seeds: Almonds, sunflower seeds, and sesame seeds are good food sources of riboflavin. A quarter-cup serving of almonds will provide about 10% of the DRI for adults.
Legumes: Lentils, beans, and peas are good food sources of vitamin B2. One cup of cooked lentils will provide about 20% of the DRI for adults.
Conclusion
Vitamin B2 is an essential nutrient to ensure a healthy life. With a good amount of riboflavin sources incorporated into your diet, taken from a wide range of foods, you can be ensured you’re getting the nutrition needed on a daily basis. Consult a healthcare provider or a registered dietitian if you have any questions about the amount of vitamin B2 you need on a daily basis or if you have any of the related deficiency-associated symptoms. [3]
Vitamin B3 (Niacin)
Vitamin B3, also known as niacin, is an essential nutrient in maintaining our health. It plays a number of physiological functions, such as breaking down food into energy, maintaining healthy skin, and supporting the nervous system.
The Importance of Vitamin B3
Vitamin B3 is a water-soluble vitamin. Our body does not store it since we need to consume it daily from our diet. It plays several metabolic functions, like contributing to the generation of energy from carbohydrates, fats, and proteins. Besides, vitamin B3 also supports healthy skin, hair, and eyes, while supporting the nervous system and brain function.
A deficiency of vitamin B3 can culminate in a condition known as pellagra, characterized by symptoms such as skin rashes, diarrhea, and dementia. In severe cases, it can even result in death. That is why it is important to ensure that we consume sufficient amounts of vitamin B3 from our diet.
Sources of Vitamin B3
There are two forms of vitamin B3: nicotinic acid and nicotinamide. Both of these forms are found in many foods, and a varied diet can help you to meet your daily requirements of vitamin B3.
Foods of animal origin:
Meat: Beef, chicken, and turkey are good sources of vitamin B3.
Fish: Tuna, salmon, and sardines are rich in niacin.
Dairy products: Milk, cheese, and yogurt are good sources of vitamin B3.
Plant sources:
Legumes: Nuts, lentils, and beans contain good amounts of niacin.
Grains: Whole wheat, brown rice, and barley contain plant-based, modest amounts of vitamin B3.
Vegetables: Mushrooms, potatoes, and green peas are also sources of niacin.
Fortified foods: Many breakfast cereals and bread products are now fortified with vitamin B3, making it more convenient to meet your daily requirements. Be sure to check the nutrition label to determine the amount of niacin that is added to these products.
Supplements: If you cannot meet your daily requirements for vitamin B3 through your diet, you could choose to take a supplement. However, it is necessary to have a discussion with your healthcare provider to seek advice before starting this or any supplement.
Including Vitamin B3 in Your Diet
Here are a few easy ways to boost your intake of vitamin B3:
1. Include lean meats, fish, and poultry in your meal planning.
2. Choose whole grains over refined grains.
3. Add legumes to salads, soups, and stews.
4. Snack on peanuts, almonds, or sunflower seeds.
5. Select fortified breakfast cereals and bread.
Add mushrooms, potatoes, and green peas in meals.
Conclusion
Vitamin B3 is an important nutrient that is required for maintaining our overall health. Include a diet with a balance of animal and plant-based sources as well as fortified foods to help you reach your daily requirements for vitamin B3. Don’t forget to check with a healthcare professional should you be thinking of taking a supplement. [4]
Vitamin B5 (Pantothenic Acid)
Vitamin B5, another name for pantothenic acid, is a water-soluble vitamin. It is vital to human health because it forms part of the procedure in synthesizing and metabolizing proteins, fats, and carbohydrates. Vitamin B5, in the form of coenzyme A, participates in many biochemical reactions in the human body.
Functions of Pantothenic Acid
1. Energy production: Pantothenic acid facilitates the metabolism of carbohydrates, proteins, and fats, which then help convert the nutrients into usable energy.
2. Coenzyme A synthesis: CoA is important for the synthesis of fatty acids and cholesterol, and in acetylating various molecules.
3. Synthesis of hormones and neurotransmitters: Synthesizes steroid hormones, for example, cortisol, and the neurotransmitter acetylcholine.
4. Wound healing: Helps in the process of wound healing and minimizes the time of this healing.
5. Formation of red blood cells: helps in the formation of red blood cells.
How to get pantothenic acid into your diet
Pantothenic acid can be found in many foods. Here are the most abundant sources:
Animal sources: Eggs, Fish, Chicken, Beef, and Dairy Products
Plant sources: Whole grains, Legumes, Avocado, Mushroom, and Sweet potatoes
Fortified foods: Some breakfast cereals and supplements contain fortified pantothenic acid.
Daily requirement
The Recommended Daily Allowances of pantothenic acid are:
Infants (0-6 months): 1.7 mg/day
Infants (7-12 months): 1.8 mg/day
Children:
(1-3 years): 2 mg/day
(4-8 years): 3 mg/day
(9-13 years): 4 mg/day
Adolescents and adults (14 years and older): 5 mg/day
Pregnant women: 6 mg/day
Nursing women: 7 mg/day
These values are set out for the general public based on what is called the Adequate Intake (AI) values and are used by health authorities when revising dietary reference intake (DRI) values.
Tips for Meeting Daily Requirements
• Balanced Diet: Consume foods from different sources, including foods from the animal and plant kingdom that are rich in pantothenic acid.
• Fortified Foods: Fortified cereals and bread should be your choice if it is really difficult to meet your requirements from natural food sources.
• Dietary Supplements: A multivitamin or B-complex vitamin supplement should be considered if a healthcare provider recommends it, especially when you have specific dietary restrictions or health conditions.
Ensuring adequate intake of pantothenic acid can help maintain overall health and support various physiological functions critical to well-being.
Conclusion
Pantothenic acid, also called vitamin B5, is a vital nutrient responsible for playing numerous roles in the body, including energy metabolism, fatty acid synthesis, hormone production, detoxification, and wound healing. It occurs in most foods, and deficiency is rare when diets are balanced. It helps maintain overall health and well-being. [5]
Vitamin B6 (Pyrodixin)
Pyridoxine, in most people, only means vitamin B6 and is a very important nutrient in almost every functioning part of the body: from the immune system to the synthesis of various neurotransmitters. Not surprisingly, this can actually be found in very high quantities in the diet and largely contributes to one’s well-being, which is why this article will explain just why you need to have this on your daily menu.
Significance of Vitamin B6
B6 is engaged in more than 100 enzyme reactions in the body; hence, it is an all-around critical, beneficial vitamin for the body to intake. The roles of vitamin B6 in short form are:
1. Vitamin B6 is engaged in protein metabolism by breaking them down into amino acids, which are the building blocks of the body.
2. Synthesis of neurotransmitter: B6 will act as a co-enzyme in synthesizing numerous neuroamine substances, including serotonin, dopamine, and g-amino-butyric acid. These substances function in transmitting inhibitory impulses in the central nervous system and have a dominating influence on behavior, sleep, and mood.
3. Support for the immune system: It will help in forming white blood cells to facilitate better response of the body to susceptibility to infections and diseases.
4. Haemoglobin production: It is a vital nutrient necessary in producing hemoglobin. In the bloodstream, red blood cells contain this vitamin that carries oxygen carried in the blood to the body.
5. Production of energy: Required for converting food into glucose, which is further metabolized in the body to produce energy.
How to Get Vitamin B6
With the above understanding of the importance of vitamin B6, here are ways to incorporate this nutrient into your daily meal:
1. Same for Whole Grains: Equally, whole grains are rich in vitamin B6, such as brown rice and whole wheat bread. It is best to buy grains wholesomely rather than refined, as this is the most assured way that one gets this necessary nutrient.
2. Step 2: Lean Proteins: The best lean proteins, which are rich in Vitamin B6, are chicken, turkey, and fish. Include at least two protein-rich foods in the diet every week to enjoy health benefits.
3. Add Legumes: Legumes are high in vitamin B6 and are a good source of fiber and proteins. You can add them to your meal in salads, soups, or even stews.
4. Munch Nuts and Seeds: Sunflower seeds, pistachios, and, most importantly, almonds are good sources of Vitamin B6. A good snack food; have some handy at work or in the car.
5. Fruits and Vegetables: Most of the sources of vitamin B6 result from fruits and vegetables. For example, bananas, avocados, spinach, and potatoes are some sources. So, one should eat plenty of fruits and vegetables daily to get the proper amount of allowance for the vitamin.
6. Consider Supplements: If dietary requirements for B6 are not met through food, there may be a need to take a dietary supplement. Talk with your healthcare provider and come to a joint decision about what amount is best for you.
Conclusion
Good sources of these foods are whole grains, lean protein, legumes, nuts, seeds, fruits, and vegetables. Vitamin B6 is hugely contributory to a great deal of body functions. If you are concerned with how much Vitamin B6 is in your diet, it may be a good idea to ask your healthcare provider or a registered dietitian for personalized advice. [6]
Vitamin B12 (Cobalamin)
Vitamin B12, also called cobalamin, is a water-soluble vitamin important in many functions of the body. In structure, it is unique among the vitamins, containing cobalt, a mineral, in its molecular makeup. Vitamin B12 is essential for the normal functioning of the brain, nervous system, and the formation of red blood cells.
Food sources of vitamin B12:
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Fish (salmon, tuna, mackerel)
- Eggs
- Dairy (milk, cheese, yoghurt)
- Organ Meats: Liver and kidneys
Vitamin B12 absorption
Vitamin B12 is absorbed in the stomach and then in the small intestine as a protein-bound complex called intrinsic factor. Absorption may be hindered by a lack of intrinsic factor, as is found in pernicious anaemia, medication, and in the aged.
Symptoms of vitamin B12 deficiency
Symptoms of deficiency of this vitamin include fatigue, weakness, pale skin, weight loss, tingling or numbness of the hands and feet, and even a negative impact on mental health and cognition with symptoms of depression and confusion.
Daily recommended intake
The recommended daily intake for vitamin B12 depends on the age and health status and is generally the following:
Adults: 2.4 mcg/day
Pregnant women: 2.8 mcg/day
Nursing women: 2.8 mcg/day
Vitamin B12 supplementation
It is imperative to highly recommend vitamin B12 supplementation for people who are at risk of the deficiency. Supplements are available in tablet, capsule, and injections.
Conclusion
Vitamin B12 is an important nutrient for the body, serving a variety of functions, such as the formation of red blood cells, synthesis of DNA, neurological functions, and energy production, as well as regulation of homocysteine. Awareness of its sources, recommended intake, and deficiency symptoms can help manage levels effectively. [7]
Vitamin C (Ascorbic acid)
Vitamin C is a very important nutrient for the improvement of overall good health. It is a water-soluble vitamin. In this respect, it is not stored in the body, and therefore, it should be ingested and incorporated intentionally into one’s diet from time to time. This article examines some of the ways vitamin C is important, as well as the numerous other ways that you can utilize it daily.
Vitamin C: Why You Need It
Vitamin C is a good antioxidant for the body to protect itself at the cell level against adverse free radicals. It also takes part in one of the most essential features of the synthesis of collagen; it provides healthy skin apart from being responsible for maintaining the skin, bones, and tissues in outright form. It also helps improve iron absorption, promotes the immune system, and is essential for wound healing.
How Much Vitamin C is Needed?
A more significant amount is found to be acceptable among adults; therefore, regarding an intake of vitamin C each day, numbering from 70 mg to 150 mg.
Vitamin C Sources
Fortunately, vitamin C is abundantly available in most fruits and many vegetables. I will let you in on the fruits and vegetables that contain the most of this vitamin right away. Some of the richest food sources of vitamin C include:
1. Citrus fruits: Oranges, grapefruits, lemons, and limes are excellent sources of vitamin C. A medium-sized orange may contain around 70 mg of vitamin C.
2. Bell Peppers: These red, green, and yellow members of the pepper family are filled with vitamin C. One cup of raw bell pepper provide about 117 to 183 mg of vitamin C, depending on color.
3. Broccoli: It is also a cruciferous vegetable, rich in vitamin C, but at the same time, it also contains two more important vitamins: K and folate. One raw cup of broccoli is equal to about 81 mg of vitamin C.
4. Strawberries: These sweet, succulent gifts of nature are a good source of Vitamin C. In fact, a cup of strawberries gives 89 mg of such vitamin.
5. Brussels Sprouts: These little cabbages are very high in vitamin C and have other valuable nutrients—vitamin K and folate. Plus, one serving of cooked Brussels sprouts contains close to 74 mg of vitamin C.
6. Kiwi: Small and fuzzy, but it is not hollow paleo. It is full of vitamin C; it contains some 64 milligrams in every medium-sized fruit.
7. Papaya: This tropical fruit is very high in vitamin C and other nutrients like vitamins A and folate. One cup of diced papaya will give you about 88 mg of vitamin C.
8. Tomato: Not much is said for this versatile fruit, but when had raw, it is chock full of vitamin C. A medium tomato can give you close to 16 mg of vitamin C.
Vitamin C in Your Diet
Now that we’re informed on the significance of vitamin C and how to source it, let us know how to incorporate it into our routine:
1. Start your day with a fresh orange juice or a strawberry smoothie with kiwi.
2. Add bell peppers, broccoli, or Brussels sprouts to a salad, stir-fry, or vegetable roast.
3. Snack on the raw state of fruits and vegetables, such as sweet oranges, kiwis, and papayas.
4. Add a few pieces of tomatoes to your sandwich, salad, and pasta dishes.
5. Prepare a few recipes using these top Vitamin C rich foods such as stir-fries, soups, and stews.
6. If at all you cannot achieve your daily dietary requirement for vitamin C, a supplement can be taken only after proper consultation with the healthcare provider.
Conclusion
Vitamin C is also a vital nutrient in the health of the entire body. You should provide your body with enough vitamin C via dietary sources and dietary food. You have been told to eat a variety of these fruits, thereby accruing the benefits of vitamin C and maintaining your health. [8]
Vitamin D (Calciferol)
Vitamin D is commonly known as the \”sunshine vitamin,\” and it’s a very important essential nutrient that plays critical roles in the body’s health. It mediates many biological functions in the body, such as proper bone health, the functionality of the immune system, and even others on the pathway of mood. However, most people are lacking in this vital nutrient.
Significance of Vitamin D
Vitamin D is a fat-soluble vitamin that enhances the body’s ability to absorb calcium and phosphorus to build and maintain firm bones and teeth. This vitamin is also crucial for the immune system because of its ability to suppress the inflammatory reaction and boost new cell development. Additionally, vitamin D has been associated with enhanced mood and better cognitive function.
Vitamin D Sources
Sunlight exposure and diet are two important sources of Vitamin D. Lets discuss one by one.
Sun Exposure
The sun is your most convenient source of Vitamin D. You only need to expose your skin to the ultraviolet B rays from the sun, and the skin will start producing Vitamin D. However, the following are some of the determining factors that affect how much Vitamin D you make with your skin. Factors that affect the production of Vitamin D include:
• Time of day: The sun’s rays are the strongest between 10 am and 3 pm.
• Season: Winter weakens the sun’s rays, and at times, one cannot get enough Vitamin D through them.
• Skin pigmentation: Dark skin requires more prolonged exposure to the sun to get optimum synthesis compared to light skin.
• Applying Sunscreen: Sunscreens with SPF of 30 and above completely block the synthesis of Vitamin D.
Be in the sun for about 10 to 30 minutes a few times a week with your face, arms, legs or back without sunscreen. Of course don’t overdo it because too much sunlight could be carcinogenic.
Food Sources
Although mainly from sunlight, the source of vitamin D could also be food. Some of the best dietary sources for vitamin D include:
- Some fatty fish include salmon, mackerel, and sago
- Egg yolks, Milk, orange juice, and cereals that are enriched with vitamins and minerals
- Mushrooms that are UV-exposed
If a person does not eat these foods every day, or cannot absorb enough vitamin D from food, then that person might consider supplementation.
Daily Recommended Intake
However, how much one should take in or supplement daily may differ depending on other concerns, some of which is age and gender. According to the National Institutes of Health the general recommendation for daily intake of Vitamin D is:
Infants 0-12 months: 400 IU (10 mcg)
Children aged 1–13 years: 600 IU (15 mcg)
Adolescents between 14 and 18 years: 600 IU (15 mcg)
Adults 19-70 years: 600 IU (15 mcg)
Adults >70 years: 800 IU (20 mcg)
Pregnant or Lactating: 600 IU (15 mcg)
Once again, consult a health care professional before starting any extra supplementation as it is possible to become toxic with this.
Conclusion
Below is a review of the primary nutrient, Vitamin D, and its contribution to Total Health. Knowing its function, the recommended daily intake and its sources moves you down the pathway towards operating on all cylinders towards a life of optimal health and well-being. As always, visit your healthcare professional before making drastic changes in your diet or supplement regime. [9]
Vitamin E (Tocopherol)
Vitamin E represents a group of eight fat-soluble compounds, including four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). Alpha-tocopherol is the most biologically active form in humans; frequently, for this reason, Vitamin E is used interchangeably with this form. This is a critical nutrient responsible for maintaining the overall health of a person because of its antioxidant property.
Benefits of Vitamin E
Prevention of heart-related problems: Vitamin E is said to prevent heart diseases. It works by preventing the oxidation of LDL cholesterol, which may be the cause of the decrease in the plaque build-up in the arteries. This may also reduce the risk for heart attacks.
Prevention of cancer: Vitamin E prevents the growth of certain cancer cells, for example, prostate and lungs, because of its property to protect the cells and the DNA from damage.
Immune booster: Vitamin E promotes the production of white blood cells, which are needed for immunity to shield you from infection.
Sunburn protection: Vitamin E protects the skin from sunburn and is incorporated into most sunscreens as a result.
Anti-ageing properties: Vitamin E is essential in preventing wrinkles and age spots, the aging marks that are caused by damaged cells. Vitamin E acts as an anti-ageing vitamin, fighting against free radical damage.
Vitamin E sources: Rich sources of vitamin E are available from almonds, hazelnuts, and walnuts; sunflower and pumpkin seeds; avocados; olive, sunflower, and corn oil; spinach and kale; and whole grains, such as wheat and oats.
How to take vitamin E
The recommended daily allowance in the diet of an adult is 15 mg of α-tocopherol. Consider supplementation in cases that are of special concern, for example, with some health conditions or medications.
Other important considerations
While being essential, excess intake of vitamin E should be avoided, as it can cause side effects like nausea, headache, or muscle weakness. You should consult your doctor about vitamin E supplements if you are on medication, especially blood thinners.
Conclusion
Vitamin E is an essential nutrient with significant antioxidant properties. It plays a critical role in shielding cells from the damaging effects of oxidation, supports immune function, skin health, and cardiovascular health. Adequate consumption through the diet or supplements is essential for overall health. Therefore, understanding the sources, intake recommendation, and deficiency symptoms is critical for proper management of vitamin E levels. [10]
Vitamin K
Vitamin K is a group of fat-soluble vitamins that play a vital role in many major physiological processes of the body. The two natural forms of Vitamin K are:
Vitamin K1 (Phylloquinone): Primarily present in green leafy vegetables and is the major dietary source.
Vitamin K2 (Menaquinones): Found in fermented foods and animal products, and also produced by gut bacteria. Vitamin K2 has several subtypes, the most important being MK-4 and MK-7.
Benefits of vitamin K
Blood clotting: It is essential in the synthesis of proteins needed for blood clotting, thus preventing disorders relating to bleeding.
Bone health: It supports the formation of osteocalcin, a protein needed for bone strength.
Cardiovascular health: There is growing evidence that it may play a role in reducing heart attacks and strokes.
Antioxidant: It has antioxidant and anti-inflammatory properties, keeping chronic diseases at bay.
How to get vitamin K
Sufficient intake of 120 mcg per day can be attained through balanced consumption from the following sources:
Leafy Vegetables: Kale, Spinach, Chard, Lettuce
Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts
Animal Products: Liver, Eggs, Butter
Fermented Foods: Natto, Sauerkraut, Kombucha.
Supplementation Considerations
Most people are able to get adequate vitamin K from their diets, but supplementation might be necessary for those with gastrointestinal disorders or those on medications that interfere with vitamin K metabolism. Always consult your healthcare provider for personalized advice on dosage and possible interactions.
Conclusion
Vitamin K is an essential nutrient used in blood clotting, maintenance of bone health, prevention of heart disease, and regulation of cell growth. Balanced diets are always important for the required intake to ensure healthy physiological aspects. In this way, knowledge of dietary sources, recommended intake levels, and potential symptoms of deficiency can support one in maintaining an appropriate level of Vitamin K. [11]
Folate
Folate, also termed vitamin B9, is a water-soluble B-vitamin that has a crucial role in many physiological processes in the body. It is an important nutrient in the body that is needed for cell division, DNA synthesis, and the formation of red blood cells. The importance of folate is greatly felt during periods of fast growth and development, such as pregnancy and infancy.
Why is folate important?
Folate is particularly important for woman of childbearing age as it decreases the risk of neural tube defects in babies. Neural tube defects are severe birth abnormalities that involve the brain and spine. Folate is also crucial for overall health. It may help decrease risk of heart disease, stroke, dementia and certain cancers.
1. DNA Synthesis and Repair
Folate is important for the synthesis and repair of DNA, which is the genetic material present in every cell of the body. It is responsible for producing nucleotides, which are the basic units of DNA that help cells divide and grow.
2. Cell Division and Growth
Folate plays a critical role in cell division and growth, particularly in periods that involve rapid cell proliferation, such as embryonic development, infancy, and adolescence. It is required for the formation of new cells and tissues within the body.
3. Red Blood Cell Formation
Folate is required in the formation of red blood cells, or erythropoiesis, in the bone marrow. It enables the transportation of oxygen from the lungs to various parts of the body, and a deficiency in folate results in anemia, which is characterized by fatigue, weakness, and pale skin.
4. Neural Tube Development
In early pregnancy, folate is important in forming the fetal neural tube, which later comprises the baby’s brain and spinal cord. Adequate folate intake prior to conception and during pregnancy helps avert neural tube defects, such as spina bifida and anencephaly.
5. Homocysteine Metabolism
Folate, together with vitamins B6 and B12, catalyzes the metabolism of homocysteine in the blood. Elevated blood homocysteine levels are one of the causes of cardiovascular disease, and an adequate intake of folate helps reduce homocysteine levels in the blood.
Sources of Folate
Folate is rich in many food products, both plant-based and animal-based. Some of the foods that contain the highest concentration of folate are listed below:
Plant sources:
Green Leafy Vegetables: Spinach, kale, collard greens, and turnip greens
Legumes: Lentils, chickpeas, black beans, and kidney beans
Vegetables: Brussels sprouts, broccoli, asparagus, and avocado
Fruits: Oranges, bananas, papaya, and strawberries
Fortified Foods: Some breakfast cereals, bread, and pasta are fortified with folic acid, which is the synthetic version of folate.
Animal sources
Liver: Beef liver, chicken liver, and turkey liver
Eggs: Especially the yolks
RDA (Recommended Dietary Allowance)
The recommended daily allowance for folate is different for each age group, for both genders, and during various life stages. The following is the recommended daily allowance:
Infants (0–6 months): 65 mcg
Infants (7–12 months): 80 mcg
Children
(1–3 years): 150 mcg
(4–8 years): 200 mcg
(9–13 years): 300 mcg
Teenagers (14–18 years): 400 mcg (female) 600 mcg (male)
Adults (19+ years): 400 mcg (female) 600 mcg (male)
Pregnancy: 600 mcg
Lactating women: 500 mcg
Several health problems may occur due to a deficiency of folate in the diet; these include
Deficiency Symptoms
Several health problems may occur due to a deficiency of folate in the diet; these include
- Megaloblastic Anemia: a condition characterized by fatigue, weakness, and pale skin
- Neural tube defects: the birth of a baby with an underdeveloped brain (anencephaly) or spinal cord (spina bifida)
- Failure of growth and development in infants and children
Causes of Deficiency
Inadequate intake of diet: Diet that contains less quantity of folate-rich food
Malabsorption disorders: These include celiac disease, Crohn’s disease, and specific medications that disturb the usual absorption of folate
Increased requirement: This may occur during pregnancy, during lactation, or when there is an increased demand for folate due to rapid growth and development
Conclusion
Folate is a crucial nutrient for cell division, DNA synthesis, red blood cell formation, and neural tube development. Maintaining an adequate intake of folate through diet is necessary for healthy growth, especially during pregnancy and in infancy. Adequate knowledge about the dietary sources, recommended intake levels, and the deficiency symptoms can help people maintain the optimal level of folate and, in turn, healthy growth and development during the entire lifecycle. [12]
Biotin
Biotin is also known as vitamin B7 or vitamin H. It is a water-soluble B-vitamin involved in many metabolic processes in the body. It is an important nutrient for the metabolism of carbohydrates, fats, and proteins, as well as for the synthesis of several crucial molecules.
Importance and Functions of Biotin
1. Energy Metabolism
Biotin is required for the metabolism of carbohydrates, fats, and proteins. It acts as a coenzyme, supporting enzymes that mediate chemical reactions converting these macronutrients to energy available to the body.
2. Fatty Acid Synthesis
Biotin is involved in fatty acid synthesis. Fatty acids are relevant to the synthesis of cell membranes, production of hormones, and storage of energy. It helps to activate enzymes that catalyze the synthesis of fatty acids from acetyl-CoA.
3. Gluconeogenesis
Biotin plays a role in gluconeogenesis, wherein the body synthesizes glucose from non-carbohydrate sources, such as from amino acids and glycerol. It supports the activation of enzymes involved in converting these substrates into glucose for energy.
4. Gene Expression
Biotin plays a functional role in gene expression. It acts as a cofactor in the activation of selected transcription factors, proteins that regulate the transcription of genes to messenger RNA (mRNA), which helps control protein synthesis and, hence, cellular function.
5. Hair, Skin, and Nails
Biotin is often associated with hair, skin, and nails health. It is involved in the production of keratin, a protein that constitutes the structural framework of hair, skin, and nails. Proper levels of biotin are required to maintain the health and structure of these tissues.
Sources of Biotin
Biotin is available in a wide range of foods, primarily plant and animal sources. Some of the richest sources are stated below:
Animal Sources
- Liver, kidney
- Egg yolks
- Beef, pork, chicken
Plant Sources
- Almonds, peanuts, sunflower seeds
- Legumes, beans, lentils, soybeans
- Oats, barley, wheat germ
- Sweet potatoes, spinach, broccoli
Bananas, avocados
The RDA for biotin is as follows
For Infants (0-12 months): 5-6 mcg
For Children
(1-3 years): 8-12 mcg
(4-8 years): 12-20 mcg
(9-13 years): 20-25 mcg
For Teenagers (14-18 years): 25-35 mcg
For Adults (19+ years): 30 mcg
Deficiency and Health Implications
Biotin is available through many foods and is also synthesized by gut bacteria, making a biotin deficiency rare. However, there are factors that may increase the risk of deficiency, such as pregnancy, breastfeeding, smoking, alcoholism, or the use of certain medications. Some symptoms may occur with biotin deficiency:
Hair loss: ranging from thinning hair to complete loss
Skin rashes: dermatitis and dry, scaly skin
Brittle nails: weak, brittle nails that break easily
Neurological symptoms: numbness or tingling in the extremities
Conclusion
Biotin is an essential nutrient and is crucial for maintaining optimal metabolic activity. It plays a major role in energy metabolism, fatty acid synthesis, gluconeogenesis, gene expression, and good hair, skin, and nail health. It is primarily found in a wide range of foods and is important for overall health and well-being. Adequate intake of biotin through food sources is important for optimal metabolic activity and the maintenance of healthy hair, skin, and nails. [13]
