Vitamins do not provide energy but still plays significant role in health and fitness. They are carved with essential properties, which help in body growth and proper functioning. Vitamins are basically natural substances needed in small amount but impact a lot in wellness. Balanced diet, enriched food with all essential nutrients (vitamins, minerals, fats, carbohydrates, proteins) is boon for healthy living. These all natural vitamins are essential compounds, but are even natural toxins. Over dosing or deficiency can lead to serious health problems. The adequate amount of vitamins is according to need of body, gender, age, work type. These are broadly divided into two categories but totally these are of 13 types, each and every vitamin is required for health, they each have their own importance and requirement. From immune to heals, metabolism to bone, skin to join all have unique properties. So let’s talk about each one’s importance and natural dietary sources.
Types of Vitamins
Fat Soluble Vitamins: are those which can be stored in body for long, they food we eat if contains fat, then it is stored around body by fat tissues. These are required for building up of cells and tissues, even good for hormones. Fat soluble vitamins are found in vitamin A, D, E and K. Excessive intake of these vitamins can be harmful for health, and they can be toxic too.
Water Soluble Vitamins: these kind of vitamins are not stored in body, and are excess out from body in form of urine, sweat. These are easily circulate in body and expelled too. There are a total nine types of water-soluble vitamins: the B vitamins — folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 and vitamin B12 and vitamin C.
Natural Vitamins Vs Chemical Based Vitamins
Consuming food, enriched and balanced diet is not that so difficult task. Healthy eating habits can benefits a lot more in proper function of body. Lack of any vitamin/vitamins can be fulfilled with dietary supplement too, but that are not much healthy as if we compare natural vitamins with chemical based vitamin supplements.
Natural vitamins are easily available, cheap at cost, more nutritional and benefits more to health. Synthetic vitamins are on the other hand, costly available products, chemically based, need proper awareness and authorized prescription. Even not more healthy and beneficial for health and wellness. They even can cause side-effects and other health issues.
Health experts says that, these are not only chemical based often produced with toxic ingredients and even claimed to organic, for marketing and sale. Numerous brands and various health supplements are produced and consumed by people worldwide, some take them under doctor’s advice, some are not aware of ill effects but still take of their own, they sole invite more other health problems . To prevent deficiency the intake is beneficial when recommended but harmful when for some it’s a fashion. These artificial vitamins are rich with unhealthy properties and natural vitamins are boon for healthy living and to sustain healthy life. So let’s go more below and read about natural vitamins and their sources in food.
Types of Vitamins
Vitamin A: Is a fat soluble vitamin, actually an unsaturated fat group, contains retinol, retinal, and retinal esters, carotenoids. Vitamin is improves immune system. Sharpen vision and promotes the development of reproduction cells and tissues. In fact vitamin A is a healthy group of compound for skin, teeth and benefits membrane and plasma. Many health studies claimed that, vitamin a decrease the risk of development of cancer cells. Moreover, vitamin A is an in build natural antioxidants which promotes healthy living and lowers the premature aging of life.
Deficiency of this particular fat soluble vitamin can cause blueness in vision, sometimes is the lead blindness/night blindness. It also helps immune system so its deficiency can promotes viral and bacterial infections. Over dosage of vitamin A can cause nausea, hair loss, sometimes vomiting, even can promote jaundice and keratomalacia.
Natural sources of Vitamin A: dark leafy vegetables (kale, spinach, collard, beet greens, turnip greens, pack chow, Swiss chard, dandelion greens), sweet potatoes, canned potatoes, carrots, squash, pumpkin, butter head, chichory,lettuce leaves, prunes, peaches, apricots, broccoli, bell peppers, cantaloupe melon, sweet green peppers, sweet yellow peppers, tuna fish, oysters, sturgeon, mackerel, Bluefin, tropical fruits (mangoes, papayas), cod liver oil, turkey liver, paprika, whole milk, mustard greens, butternut squash, basil leaves (dried and fresh), peas, tomatoes.
Vitamin B: this is a group of many other vitamins so called as B complex. Actually vitamin B is a water soluble vitamin helps in the breakdown of energy fuels like carbohydrates, fats and proteins. This particular vitamin is sub divided into eight different vitamin. Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), VitaminB5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B9 (Folic Acid), Vitamin B12 (Cobalamin). In fact vitamin B plays important role in multiplying DNA cells. This complex B groups of compounds helps in formation of (RBC) red blood cells, and is even beneficial for brain health and functioning. It ensures healthy metabolism and lowers the risk of mental disorders.
Deficiency of vitamin B complex can lead to brain and nervous disorders, creates unhealthy tension symptoms like depression, headaches, anxiety, fatigues, loss of sleep, etc. Nausea, glossaries of tongues, heartburn and chest pain, many other neurological problems and even often paralysis attacks are caused from deficiency of this water soluble vitamin.
Natural sources of Vitamin B: high concentrated vitamin B foods are, pork, ham, bananas, green leafy vegetables, whole grain cereals, potatoes, wheat germ, beand and peas, lentils, nuts, milk and milk products, chicken, fish, eggs, turkey, legumes, peanuts, turnip greens, spinach, crabs, clams, salmon, soy products, cereals, avocado, sweet potatoes, mushrooms, broccoli, liver, etc.
Vitamin C: is also termed as “Ascorbic Acid”, actually is water soluble vitamin promotes the development and connectivity of tissues/cells and beneficial for collagen too. It helps in maintaining healthy bones and teeth. It is inherited with antioxidant levels so promote repairing of DNA cells and tissues. Vitamin C cut-off the risk of germination of cancer cells and even plays important role in cardiovascular diseases.
Deficiency of this antioxidant vitamin C can lead to dry skin and hair, dry eyes, joint pain and cartilage breakdown in knees. Apart all these deficiencies, ascorbic acid can cause scurvy, anaemia, bone fragility, weakness. Insufficient intake of Vitamin C can promotes unhealthy teeth, gum bleeding, oral cavities, delayed in wound and injuries healing, and lowers the risk of cancers.
Natural Sources of Vitamin C: Ascorbic Acid is found in dark leafy vegetables (Swiss chard, turnip greens, spinach, kale), citrus fruits (kiwifruits, strawberries, guavas, grapes, berries, tomatoes, oranges, grapefruit, lemon, clementine, papayas, melons, honeydew melon, cantaloupe,), sprouts, peas, mango tout, broccoli, cabbage, cauliflower, bell peppers (green, red, yellow).
Vitamin D: Health experts recommend vitamin D as one of the essential compound for healthy bones and body functioning. It plays vital role in bone health, even it somehow lowers the risk of depression and anxiety. Institute of Medicines suggested that vitamin D improves the health of immune system so lowers the risk of cold and other viral infections apart from bone growth it is good for skin health, heart health, lowers the risk of high blood pressure, diabetes, and obesity. Vitamin D regulates healthy cholesterol level. It even boost tooth and gum health.
Deficiency of vitamin D can cause osteoporosis, osteomalacia, uneven bone fractures, and bowel related problems, cardiovascular diseases, arthritis, even can cause kidney failures. Deficiency of vitamin D can be caused in any age from children rickets and asthma, to adult cancer cells development and can even effect elderly people in many other bone and skeletal problems.
Natural sources of Vitamin D: Naturally vitamin D is found in sunlight, but if we talk about diet and food sources they are: marine food, fish oil, cod liver oil, eggs, mushrooms, beefs, liver, milk and milk products, cheese, salmon, swordfish, white fish, tuna, flounder, oyster, morel, whole grains and cereals, flakes, bran, tofu, soy beans, soy yogurt, pork, red meat, chicken, oats, almonds, other nuts.
Vitamin E: is naturally found group of compounds. This is fat soluble vitamin with four types of tocopherols and four tocotrienols and antioxidant properties. It helps in development of cell membranes and brain cells, lowers the risk of stress. Vitamin E also promotes healthy nourishment for skin, hairs, eyesight and even recommended to improve immunity. Adequate amount vitamin E protects against cancers, liver damage, kidney damage, heart diseases. Beneficial in asthma and other respiratory problems. It helps in mensuration cramps, improves fertility power in both men and women. Deficiency can lead birth to impaired blood clotting, kidney failures, and bowel diseases, skeletal myopathy, RBS destructions and ataxia.
Natural Sources of Vitamin E: food rich in vitamin E includes oils (wheat germ, sesame, olive, rapeseed, sunflower, grape seed oil, corn oil), nuts (walnuts, almonds, pine nuts, hazelnuts, cashew nuts, pine nuts, pistachios, pecans), green leafy vegetables (spinach, green turnips, collards, swish chard, kale, parsley, mustard greens, asparagus, broccoli), sweet potatoes, seeds (sunflower, pumpkin, sesame, squash), fish (shellfish, oysters, crayfish, salmon, swordfish, herring) fruits (guavas, kiwi fruit, mangoes, avocado, tomatoes, squash, papaya, apricots, mulberries, peaches, blackberries, raspberries).
Vitamin K: we all are aware of the fact that Vitamin K plays vital role in blood clotting, and is essential for building up of strong bones too. This is fat soluble vitamin lowers the risk of heart disease. Deficiency of Vitamin k is associated with many health problems. Lower vitamin K in body can cause brain health problems, cardiovascular disease, Osteoporosis, prostate cancer, lung cancer, liver cancer, even cause anaemia, bruising of gums and nose and inflammatory bowel diseases. Vitamin K is mainly divided into two types: K1 and K2. Vitamin K1 is found in vegetables while K2 is found mainly in dairy products, and even produced in gut by bacteria.
Natural Sources of Vitamin K: Green leafy vegetables (kale, cabbage, spinach, beet greens, Swiss chard, mustard green), sprouts, spring onions, broccoli, cucumbers, various herbs (dried sage thyme, green and dried parsley, dried coriander, fresh basil), lettuce leaves, Chinese Broccoli, pack chow, Savoy Cabbage, Cauliflower, Asparagus, Cayenne Pepper, pickles and hot chilli spices, raw and roasted soybeans, olives and olive oil, soybean oil, rapeseed oil (canola), sesame oil, dry fruits like, blueberries, pears, and peaches.