There are all kinds of vvitamins, and everything is an important nutrient that you should get every day. Different vitamins are obtained from different types of food also. Therefore, You have to eat a variety of foods to keep your vitamin needs met.
Vitamins do play an important role for the body, but you don't need too many vitamins every day. In this article, we will discuss the types, benefits, and sources of vitamins, as well as the dosage needed.
Types and Benefits of Vitamins
There are 13 vitamins that are known to have important functions for the body. The following are the thirteen vitamins and their benefits:
1. Vitamin A
Vitamin A serves to maintain eye health. This vitamin helps the eye to see in dim light and distinguishes the color of objects. In addition, vitamin A also plays a role in maintaining healthy skin and helping the immune system fight infection.
Vitamin A deficiency can cause night blindness, which makes it difficult to see at night or in dim light. In addition, vitamin A deficiency can also cause keratomalacia, which is dryness of the cornea of the eye.
2. Vitamin B
There are 8 types of B vitamins with different functions, namely:
- Vitamin B1 which functions to help the body convert food into energy, and maintain healthy skin.
- Vitamin B2 which functions to help the body produce energy from food, and helps body cells burn fat and maintain healthy skin.
- Vitamin B3 (niacin) which serves to help the body's cells convert food into energy, and maintain healthy skin.
- Vitamin B5 (pantothenic acid) which serves to help the body's cells produce fatty acids and hormones.
- Vitamin B6 which functions to assist the body in using and processing sugar reserves into energy, and helps the production of red blood cells.
- Vitamin B7 (biotin) which functions to help the production of fatty acids and amino acids when needed by the body.
- Vitamin B9 (folic acid) which plays an important role in the process of cell division, especially in pregnant women, so as to minimize the risk of congenital abnormalities in the fetus.
- Vitamin B12 which functions to help the formation of red blood cells, and maintain nerve function.
Deficiency of B vitamins can cause disruption of various metabolic processes. In addition, diseases that can arise due to deficiency of this vitamin are beriberi, dermatitis, diarrhea, and anemia.
3. Vitamin C
Vitamin C or ascorbic acid the body needs to produce collagen. Collagen is a protein fiber that plays a role in maintaining skin elasticity, helping wound healing, and strengthening blood vessels.
In addition, this vitamin also plays a role in the production of norepinephrine and serotonin, the brain chemical (neurotransmitter) which serves to send signals between nerves.
Vitamin C deficiency can cause anemia, bleeding gums, nervous system disorders, and decreased muscle mass, as well as making your wounds difficult to heal and prone to infection.
4. Vitamin D
Vitamin D functions to help absorb calcium for bone growth, especially in children. In addition, this vitamin also helps the immune system in fighting infection. Vitamin D deficiency can cause softening of your bones (osteomalacia), rickets, and susceptible to infection.
5. Vitamin E
Vitamin E is an antioxidant needed by the body to protect cells from damage. In addition, vitamin E also has a function to strengthen the immune system, help the formation of red blood cells, slow down aging, and reduce the risk of cataracts and arthritis. Although rare, vitamin E deficiency can cause hemolytic anemia.
6. Vitamin K
Vitamin K is a vitamin that plays an important role in the process of blood clotting, and maintains bone strength. Vitamin K deficiency can put you at risk for bleeding and fractures.
Amount of Vitamins Needed and Sourcehis
The following is the amount needed for various vitamins in accordance with the recommended nutritional adequacy rate (RDA), as well as the food sources:
1. Vitamin A
You need about 0.5-0.6 mg of vitamin A per day. To fulfill it, you can consume liver, carrots, cod liver oil, potatoes, spinach, eggs, and cheese.
2. Vitamin B
According to the type, the amount of B vitamins you need each day varies. The details are as follows:
- Vitamin B1: 1.1-1.5 mg
- Vitamin B2: 1.0-1.6 mg
- Vitamin B3: 10-15 mg
- Vitamin B5: 5-6 mg
- Vitamin B6: 1.2-1.7 mg
- Vitamin B7: 0.02-0.03 mg
- Vitamin B9: 0.4-0.6 mg
- Vitamin B12: 1.8-2.4 mcg
Various foods that you can consume to meet the needs of B vitamins are:
- Grains, such as beans, oats, and cereals.
- Red rice.
- Milk and yogurt.
- Vegetables, such as okra, asparagus, and broccoli.
- Meat, liver and eggs.
- Fish and shellfish.
- Dates, avocado and bananas.
3. Vitamin C
The daily requirement of vitamin C is 50-90 mg. To fulfill it, you can eat a variety of fruits and vegetables sources of vitamin C, such as oranges, potatoes, tomatoes, broccoli, spinach and strawberries.
4. Vitamin D
You need 15-20 micrograms of vitamin D per day. This vitamin can be produced by the skin when exposed to sunlight. However, you are still advised to get vitamin D intake from food, by consuming fish oil, eggs, mushrooms, and beef liver.
5. Vitamin E
Vitamin E needed by the body is 11-15 micrograms per day. To fulfill it, you can eat a variety of food sources of vitamin E, such as kiwi fruit, avocado, eggs, milk, and nuts.
6. Vitamin K
You need 35-65 micrograms of vitamin K per day. This vitamin is produced by bacteria Escherichia coli which is in the intestine. However, you can eat green leafy vegetables, avocado, and kiwi to maintain adequate intake of vitamin K, especially if you are taking blood thinners.
Now, now you know what are the various vitamins and their benefits, right? So, don't forget to always eat vitamin-rich foods so that your daily vitamin needs are met. If necessary, consult a doctor to find out the amount of vitamins that need to be consumed according to your health condition.