So many functions of vitamins for health. One of them is to support the performance of various organs of the body in order to function properly. So, so that you can be more motivated to meet your daily vitamin needs, get to know more about the various types of vitamins and their functions.
Vitamins can naturally be obtained from the food and drinks consumed. In general, vitamins are divided into two types, namely fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E, and vitamin K, are stored in the liver and fat tissue after being absorbed from food.
While water-soluble vitamins, such as vitamin C and vitamin B complex, if the amount is excessive in the intake, the food will be excreted through urine and feces so that it is not stored in the body.
Various Functions of Vitamins for Health
Vitamins have their respective functions in maintaining the body's performance so that it can work properly. The following are some types of vitamins and their functions:
1. Vitamin A
Vitamin A, also known as retinol, functions to maintain a healthy body, especially the eye organs. In addition, this vitamin is also useful for maintaining the immune system, maintaining healthy skin, supporting fetal development, and maintaining the growth of teeth and bones.
Vitamin A also plays a role in preventing the risk of complications and worsening of measles, especially in children. To avoid vitamin A deficiency, consume a variety of foods that are sources of vitamin A, such as carrots, spinach, liver, fish, chicken, eggs, and milk and their processed products.
2. Vitamin B complex
Vitamin B complex is a group of vitamins consisting of eight types of B vitamins, namely:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (Cobalamin)
Basically, all B-complex vitamins have important roles in the body, such as preventing infection, improving brain function, supporting the production of red blood cells, increasing energy, helping the digestive process, and maintaining healthy heart and nerves.
You can meet the needs of vitamin B complex by consuming dairy products, eggs, chicken, spinach, chickpeas, soybeans, kidney beans, oranges, bananas, and watermelon.
3. Vitamin C
Vitamin C or ascorbic acid is one type of vitamin that plays a role in the growth and repair of bone cells, teeth, and skin.
In addition, vitamin C also functions to protect the body from various infections, helps absorb iron, accelerates wound healing, and acts as an antioxidant that can prevent cell damage caused by free radicals.
Foods that are a source of vitamin C are oranges, guava, tomatoes, strawberries, kiwi, broccoli, cabbage, and red peppers.
4. Vitamin D
Unlike other vitamins that need to be obtained from food or drink, vitamin D can be produced by the body naturally when the skin is exposed to sunlight.
Vitamin D is needed by the body to help the process of absorption of calcium and phosphorus. Not only that, vitamin D is also useful for preventing bone disorders, such as rickets, osteomalacia, and osteoporosis, as well as strengthening the immune system.
Although it is produced naturally in the body, there are still some people who experience a deficiency of this vitamin, especially people who live in cold climates and are rarely exposed to sunlight. That is why you still need to increase your intake of vitamin D from foods, such as fish, egg yolks, liver, and milk.
5. Vitamin E
Vitamin E is an antioxidant that can protect body cells from free radical damage. Not only that, this vitamin also plays a role in boosting the immune system, smoothing blood vessels, nourishing red blood cells, and reducing the risk of blood clots.
Some studies even reveal that vitamin E is also useful for reducing pain due to osteoporosis and preventing heart disease and even cancer. You can meet the needs of vitamin E intake by consuming vegetable oils, nuts, avocados, green vegetables, and eggs.
6. Vitamin K
Vitamin K is a fat-soluble vitamin. This vitamin plays an important role in the process of blood clotting, maintaining bone health, and reducing the risk of heart disease.
Lack of vitamin K will cause bleeding that is difficult to stop, easy bruising, blood clots appear under the nails, and dark stools. Usually, vitamin K deficiency is more common in infants than adults.
Some healthy foods that contain sources of vitamin K are soybeans, green leafy vegetables, milk, and their derivatives, including yogurt.
The role of vitamins for the body is very important. However, don't overdo it, especially for fat-soluble vitamins. This is because excess fat-soluble vitamins can cause vitamin poisoning which can actually damage organs.
If you want to know more about the function of vitamins and what types of vitamins need to be met and the right amount of intake according to your body's condition, you can consult a doctor.