The importance of food depends on its ingredients. Vitamins are the most important of nutrients. The word vitamin is derived from the Latin words “vital” (meaning essential) and “amines” (meaning life).
The first regularly discovered vitamin B-1 (Thiamine, Vitamin B1) was found in 1910, while the last discovered vitamin B-9 (Vitamin B9, Folic Acid) was found in 1941. Many diseases, such as beriberi, scurvy, pellagra, and rickets, are caused by a lack of specific vitamins in the diet.
Which vitamins are essential, and where to get them?
How essential are vitamins for our physical health, and which can be obtained from which food? Its brief description is as follows:
Vitamin A (Vitamin A, Retinol): The function of this vitamin is to keep the eyes, skin, hair, teeth, and gums healthy. It is found in milk, butter, eggs, green leafy vegetables, and the liver.
Vitamin B1 (Vitamin B1) is also called “thiamine.” It produces energy in the body by releasing carbon dioxide from glucose. It is found in grains, milk, poultry, fish, liver, yeast, flour, legumes, and lean meats.
Vitamin B2: It is also called “riboflavin.” It supplies the body with energy from carbohydrates, proteins, and fats. It is abundant in milk, grains, liver, lean meats, eggs, and leafy vegetables.
Vitamin B6 (Vitamin B6) is also called “pyridoxine.” It plays an essential role in the formation of some other proteins. Makes lipids and red blood cells. It is best found in whole grains, leafy vegetables, and lean meats.
Vitamin B12 (Vitamin B12, Cyanocobalamin) is essential for forming nucleic acids. Red blood cells also develop due to their presence, which maintains the nervous system. It is found in the liver, kidney, fish, milk, and animal foods.
Folic Acid (B9): It is also called “Folate.” It is also essential for nucleic acids and some other proteins. It plays a vital role in the formation of red blood cells.
Vitamin B5: Pantothenic acid (Pantothenic acid (Vitamin B5) is a molecule the body needs to change carbohydrates, fats, and proteins. It is also necessary for the nervous system and the birth of certain hormones. , found in leafy vegetables, liver, kidney, and nuts.
Vitamin B3: Niacin: It is essential for cell reactions that produce energy. It is found in eggs, meat, liver, and grains.
Vitamin B7: Biotin Vitamin B7: It is essential for obtaining energy and fatty acids from glucose. Performs many chemical functions of the body. Found in the liver, kidney, eggs, and leafy vegetables.
Vitamin C (Ascorbic acid) keeps bones, teeth, and blood vessels healthy. It plays a vital role in the formation of collagen. Collagen is a protein that supports body structures such as skin and bone. It is abundant in leafy vegetables and fruits, especially bitter ones.
Vitamin D (Calciferol) is essential for strong teeth and bones. It is also vital for the absorption of phosphorus and calcium in the body. Found in abundance in egg yolks, cod liver oil, milk, and salmon.
Vitamin E (Vitamin E, Tocopherol): It helps form and protect red cells and muscles. It is found in cereals and vegetable oils, and ghee.
Vitamin K (Phytonadione): This is essential for blood clotting (otherwise, it becomes difficult to stop bleeding from a wound). It is found in abundance in leafy vegetables.