Vitamins And Their Functions

Vitamins are essential for our ongoing good health, and are most effective when consumed in fresh, natural foods or good high quality supplements. Functions of some of the more common vitamins and their prevalent food sources are listed below in our list of vitamins.

Some people may not completely absorb or properly assimilate vitamins from their diet. Pollution, poor nutrition, illness, prolonged periods of stress and some medical treatments deplete our body's vitamin stores and can interfere with vitamin absorption. These situations may call for vitamin supplements to ensure that our body stores and reserves are kept full and remain so if we are to enjoy continued good health.

Sources of Vitamin A
The foods, which contains carotene or beta-carotene, are excellent source of vitamin A, like carrot, mango, spinach, Papaya, Red bell paper etc. Actually, beta-carotene is precursor of vitamin A. It transforms to vitamin A within body.

Functions of vitamin A
It plays important role on vision, growth and development. We need vitamin A for maintenance of skin; hair and mucous membrane of body .It also act as antioxidant, which required for neutralizing free radicals found in body and cause damage to body tissue.

Sources of vitamin B Complex
Cheese, milk, yeast, oatmeal, whole grains, sprouted lentils, green vegetables, fishes and chickens are excellent source of vitamin B complex.

Functions of vitamin B Complex
•Vitamin B1 or thiamine is necessary for starch metabolism, maintains health of nervous system.
•Vitamin B2 or riboflavin required for metabolism of carbohydrate, fat, protein. It helps in repairing nails and hair.
•Vitamin B3 or niacin is necessary for synthesis of sex hormone and vital for nervous system. It reduces serum cholesterol.
•Vitamin B12 is essential for proper functioning of cells, especially for bone marrow and nervous tissue. It also helps in formation of red blood cell. Deficiency of this vitamin leads to anemia.
Sources of vitamin C
All citrus fruits are excellent source of vitamin C. Tomatoes, green vegetables, chilies are other source of vitamin C.

Functions of vitamin C
It works as an antioxidants and removes free radicals from body. It also helps to stop bleeding from gum, nose. It assists to prevent common cold.

Sources of vitamin D
Dairy product, eggs, fishes as Herring and Mackerel are sources of vitamin D.

Functions of vitamin D
Vitamin D helps in absorption calcium and phosphorous. It helps in growth of bone, teeth and muscle and maintains functioning of nervous system.

Sources of vitamin E
Vegetable oil, nuts and fortified cereals are sources of vitamin E.

Functions of vitamin E
It prevents blood clotting. It also act as antioxidant, thus helps cells and tissues from damaging.