Vitamins: What They Are, How They Work, and Where to Get Them-2023

vitamins

What is Vitamin?

Vitamins are essential nutrients that our bodies need to function properly. They play a role in many different processes, including metabolism, cell growth and repair, and immune function.

ভিটামিন হৈছে আমাৰ শৰীৰে সঠিকভাৱে কাম কৰিবলৈ প্ৰয়োজনীয় পুষ্টিকৰ উপাদান। বিপাকীয় ক্ৰিয়া, কোষৰ বৃদ্ধি আৰু মেৰামতি, ৰোগ প্ৰতিৰোধ ক্ষমতাৰ কাৰ্য্যকে ধৰি বহুতো ভিন্ন প্ৰক্ৰিয়াত ইহঁতে ভূমিকা পালন কৰে।

There are 13 essential vitamins, which can be divided into two groups: fat-soluble and water-soluble.

  • Fat-soluble vitamins (A, D, E, and K) are stored in the body’s fatty tissues and can be absorbed from food along with fat.
  • চৰ্বিত দ্ৰৱীভূত ভিটামিন (A, D, E, আৰু K) শৰীৰৰ চৰ্বিযুক্ত কলাত জমা হৈ থাকে আৰু চৰ্বিৰ লগতে খাদ্যৰ পৰাও শোষণ কৰিব পাৰি।
  • Water-soluble vitamins (B vitamins and C) are not stored in the body and must be consumed regularly.
  • পানীত দ্ৰৱীভূত ভিটামিন (বি ভিটামিন আৰু চি) শৰীৰত জমা নহয় আৰু নিয়মিতভাৱে সেৱন কৰিব লাগিব।

Types of Vitamins

Vitamin Type Benefits Sources
Vitamin A

Fat-soluble

চৰ্বিত দ্ৰৱীভূত

Essential for vision, skin health, and immune function.

দৃষ্টিশক্তি, ছালৰ স্বাস্থ্য, আৰু ৰোগ প্ৰতিৰোধ ক্ষমতাৰ বাবে অপৰিহাৰ্য।

Liver, eggs, dairy products, leafy green vegetables, orange and yellow fruits and vegetables.

যকৃত, কণী, দুগ্ধজাত সামগ্ৰী, পাতল সেউজীয়া শাক-পাচলি, কমলা আৰু হালধীয়া ৰঙৰ ফল-মূল আৰু শাক-পাচলি।

Vitamin B1 (thiamine) Water-soluble Helps the body convert food into energy. Whole grains, legumes, nuts, seeds, meat, and dairy products.
Vitamin B2 (riboflavin) Water-soluble Helps the body convert food into energy and metabolize iron. Dairy products, meat, poultry, fish, eggs, and leafy green vegetables.
Vitamin B3 (niacin) Water-soluble Helps the body convert food into energy and maintain healthy skin and nerves. Meat, poultry, fish, eggs, legumes, nuts, and seeds.
Vitamin B5 (pantothenic acid) Water-soluble Helps the body convert food into energy and produce hormones. Found in most foods, including meat, poultry, fish, eggs, dairy products, whole grains, legumes, fruits, and vegetables.
Vitamin B6 (pyridoxine) Water-soluble Helps the body metabolize proteins and carbohydrates and produce red blood cells. Meat, poultry, fish, eggs, whole grains, legumes, nuts, and seeds.
Vitamin B7 (biotin) Water-soluble Helps the body metabolize carbohydrates, proteins, and fats. Found in most foods, including meat, poultry, fish, eggs, dairy products, whole grains, legumes, nuts, and seeds.
Vitamin B9 (folate) Water-soluble Essential for cell growth and repair, especially during pregnancy. Leafy green vegetables, legumes, nuts, seeds, fortified cereals and breads.
Vitamin B12 (cobalamin) Water-soluble Essential for red blood cell production and nerve function. Meat, poultry, fish, eggs, and dairy products.
Vitamin C (ascorbic acid) Water-soluble Antioxidant that helps protect cells from damage. Citrus fruits, berries, tomatoes, leafy green vegetables, and bell peppers.
Vitamin D Fat-soluble Helps the body absorb calcium and maintain bone health. Fatty fish, eggs, and fortified milk and orange juice. The body can also produce vitamin D when exposed to sunlight.
Vitamin E Fat-soluble Antioxidant that helps protect cells from damage. Nuts, seeds, vegetable oils, and leafy green vegetables.
Vitamin K Fat-soluble Essential for blood clotting. Leafy green vegetables, cruciferous vegetables, and fermented foods like sauerkraut and kimchi.

 

How to Get Vitamins

The best way to get vitamins is from a healthy diet that includes a variety of foods from all food groups. However, some people may need to take vitamin supplements, especially if they have certain health conditions or are at risk for deficiency.

Here are some tips for getting enough vitamins:

  • Eat a variety of fruits and vegetables.
  • Choose whole grains over refined grains.
  • Include lean protein sources in your diet, such as meat, poultry, fish, eggs, and legumes.
  • Choose low-fat or fat-free dairy products.
  • Limit processed foods, sugary drinks, and unhealthy fats.

If you are concerned about getting enough of a particular vitamin, talk to your doctor. They can help you determine if you need to take a supplement.

How Vitamins Work

Vitamins play a role in many different processes in the body. Here are a few examples:

  • Vitamin A is essential for vision, skin health, and immune function.
  • Vitamin B1 helps the body convert food into energy.
  • Vitamin B2 helps the body metabolize iron.
  • Vitamin B3 helps the body convert food into energy and maintain healthy skin and nerves.
  • Vitamin B6 helps the body metabolize proteins and carbohydrates and produce red blood cells.
  • Vitamin B12 is essential for red blood cell production and nerve function.
  • Vitamin C is an antioxidant that helps protect cells from damage.
  • Vitamin D helps the body absorb calcium and maintain bone health.

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