Vitamin

A Vitamin is an essential organic compound required by human body in small amount but is not being synthesized by human body, so it must be acquired from plant and animal food source as our diet. The term vitamin comes as contraction of “vital” and “mineral”. There are 13 essential vitamins that our body need for normal metabolism and good health. Human body requires all the 13 vitamins in proper amount. Lower level of certain vitamins cause deficiency disease whereas high level is quite enough to make you sick. So, the best way to maintain a proper balance of all kind of vitamins is to eat a balanced diet with a variety of foods. Vitamins are neither the source of energy nor they have any calorie. But the presence of proper amount of vitamin assist in digestion, absorption and metabolism of other nutrients present in our food by the body.

Plant Source of vitamin

Types of Vitamins

These vitamins are A, C, D, E, K and the B vitamins, each having their own specific function for the development of healthy body. But based on the solubility of vitamins, they are again divided into water-soluble and fat soluble vitamins.

Fat soluble vitamins

The fat soluble vitamins are composed of only carbon, hydrogen and nitrogen. Fat soluble vitamins have special characteristics of getting stored in the body and get used when required. When we eat foods that contain fat soluble vitamins, these vitamins get stored within the tissues of our body and liver which remains stored there for different durations based on their types. Some stay for a while  – some other types may remain store for few days to few months. When the body needs them, they are being carried to the location by special carriers. These vitamins include

• vitamin D,
• vitamin E,
• vitamin A,
• vitamin K

Water soluble vitamins

The water-soluble vitamins are composed of carbon, hydrogen, oxygen, nitrogen and some-times sulfur. These vitamins unlike fat-soluble vitamins, does not remain store within the body for long. Instead of getting stored, they prefer to travel through our bloodstream and comes out through our urine whatever is not used by our body, so water-soluble vitamins need to be replaced often with new supply. The vitamins that are soluble in water includes

• folate (folic acid),
• vitamin B12,
• biotin,
• vitamin B6,
• niacin,
• thiamin,
• riboflavin,
• pantothenic acid,
• vitamin C (ascorbic acid)

Functions of vitamins in human body

Though vitamins are not any direct source of energy or calorie, yet it has diverse biochemical functions that helps promoting natural growth by assisting in the formation of hormones, blood-cells, chemicals involved in nervous system, and genetic material. Vitamin also plays a great role in the proper metabolism of the body. They function as precursors for enzyme cofactor bio-molecules, that help acting as catalyst and substrate in metabolism. Vitamins get bind with enzymes while acting as a part of catalyst and are known as prosthetic groups. Sometimes vitamins also plays a role of carrier (coenzymes) for carrying chemical groups between enzymes.

In simple terms vitamins are responsible for healthy cells,binding tissues, fighting infections, playing role in metabolism, conversion of fats and carbohydrates into energy etc. Deficiency of vitamins in our body will hamper these activities and organs would suffer severe health related consequences.

Sources of natural vitamin and their role in human body.

Vitamins are available as natural vitamin from plant and animal sources. Though these can be prepared synthetically, yet it is preferred to obtain them as natural vitamin. The various types of vitamins and their roles are mentioned below with their simple roles.

Vitamin A (retinol)

Vitamin A is a powerful antioxidant which helps to keep our immune system in a healthy state. They are also responsible for healthy skin, hair, proper night visibility and proper growth. Vitamin A can be obtained below mentioned plant and animal source in its natural form.

1. Plant source – Dark Green and yellow vegetables like spinach, turnip greens, carrots, sweet potatoes, pumpkin, apricots etc.
2. Animal source - Whole eggs, milk, butter, cheese, liver etc.

Vitamin B Complex

The vitamin B complex is named such because has several types of vitamin included within the group. These are as below:

• B1 – thiamine
• B2 – riboflavin
• B3 – niacin acid
• B6 – pyridoxine
• B12 – cobalamin
• folate – folic acid.

Each of the above mentioned vitamin have their specific role in human body and available from different sources.

B1 – thiamine - Vitamin B1 plays a vital role in metabolism of carbohydrate into sugar,  circulation and building of blood cells, cell respiration, hydrochloric acid production in the body, maintaining, maintaining muscle tone, controlling nervous system, mental attitude, stabilization of appetite, fertility, act as anticancer.

Plant Source – Brown rice, sunflower seeds, brazil nuts, soybeans, potatoes, peas.
Animal source - eggs, wheat germ, beef liver, meat, poultry, fish, brewer’s yeast, blackstrap molasses

B2 – riboflavin : vitamin B2 takes part in energy metabolism, breaking down of protein, fats, carbohydrates, building tissues, resistance to stress, maintaining good vision.

Plant Source - sprouts, almonds, whole grains, sunflower seeds, legumes.
Animal Source – Fish, Brewer’s yeast, eggs, beef liver, cheese, blackstrap molasses, brussels.

B3 – nicotinic acid – This is also known as niacin or niacinamide or nicotinamide. Vitamin B3 helps in proper digestion, plays role in circulation, cholesterol reduction, metabolism of proteins, fats and carbohydrate. It also takes part in the production of sex hormone, cell respiration, proper brain and memory, nerve function

Plant Source – sunflower seeds, peanuts, wheat germ.
Animal Source - seafood, liver, meat, milk, chicken, rhubarb, Brewer’s yeast.

B6 – pyridoxine : Acting as coenzyme for several enzyme system, vitamin B6 takes part in the metabolism of proteins and carbohydrates, the production of insulin, RBC & WBC, synthesis of neurotransmitters, enzymes and prostaglandins. Vitamin B6 is required for maintaining the immune system in healthy condition by production of properdin which destroys bacteria and viruses in the blood, production of serotonin, antibody production, RNA/DNA action.

Plant Source – whole grains, nuts, and legumes, green leafy vegetables, brown rice, prunes, peas, bananas,
Animal Source – chicken, fish, pork, liver, kidney

B12 – cobalamin : Vitamin B12 is very essential for production of RBC, body proteins and normal functioning of nervous tissue.

Plant Source – Plant foods are not rich source of vitamin B12 supply.
Animal Source – Liver is the main storage organ of B12 hence liver can be one of the main source of animal food source. Apart from this other sources are kidney, yogurt, dairy products, fish, clams, oysters, non fat dry milk, salmon, sardine.

Folate – folic acid : Folic acid helps in the promotion of normal digestion and development of red blood cell.

Plant Source – yeast, legumes,dark green leafy vegetables, some fruits
Animal Source - Liver

Vitamin C

Vitamin C is also known as ascorbic acid and it also plays a very important role in maintaining structural and functional work of body. Vitamin C is required in the synthesis of collagen which is an important component of blood vessel, bones, ligaments. It is also important for the synthesis of fat carrier carnitine (carnitine helps in the transportation of fats to mitochondria). Vitamin C is also required during the synthesis of neurotransmitter that plays role i brain functioning. This also promotes iron absorption and resistance to infection.

Plant source – Vitamin C is available from plant source. These includes: Orange juice, Grapefruit juice, Strawberries, Tomato, Sweet red pepper, Broccoli, citrus fruits, cauliflower, lemon, cabbage, pineapples, many fresh vegetables.

Vitamin D (calciferol)

Vitamin D is responsible for several functions like skin respiration, blood clot, calcium absorption in the intestine, metabolism of phosphorus, formation of bone, proper heart action etc.

Source – Human skin can synthesize Vitamin D on regular and controlled exposure to sunlight. Apart from this, it is also available from external sources like oily fish, liver, cod liver oil and dairy products.

Vitamin E

Vitamin E plays an active role in cell maintenance, blood circulation, healthy heart. It also helps in production of sex hormones, slows ageing, builds tissue, muscle fibre and blood vessels, reducing cholesterol, iron absorption etc.

Source : avocados, tomatoes, sweet potatoes, spinach, watercress, brussels sprouts, blackberries, mangoes, corn oil, olive oil, safflower oil, sunflower oil

Vitamin K

Vitamin K helps in blood clotting (prothrombin), prevents hemorrhage and maintenance of bones by preventing osteoporosis.

Human Source – Our human body is capable of producing vitamin K in our large intestine as a result of activity of healthy bacteria. So generally we does not require it from external sources.
Other Source : spinach, beef liver, lettuce, kale, fish, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits

Thus vitamins are very important for our health and deficiency of one or more of all the above mentioned vitamins can cause vitamin deficiency diseases.

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