Vitamins decide how our skin looks. How strong our bones are. How we fight infections. Whether we wake up happy or grumpy. Vitamins wield immense power over our bodies and minds. Vitamin deficiencies can have some pretty serious consequences. Reason enough to take a closer look at them?
A vitamin is an organic molecule (or a set of molecules closely related chemically, i.e. vitamers) that is an essential micronutrient that an organism needs in small quantities for the proper functioning of its metabolism. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. Vitamin C can be synthesized by some species but not by others; it is not a vitamin in the first instance but is in the second.
What are Vitamins?
1. A group of compounds
There are 13 vitamins in all: A, C, D, E, K, and the B-complex of 8 vitamins
2. Micronutrients
We need them in tiny quantities (milli or micrograms). Unlike carbs/proteins, which are macronutrients.
3. Essential nutrients
They’re not produced directly by our bodies but supplied from our food (with a few exceptions.)
Vitamin supplements: Good or Bad?
When it comes to vitamins, there is such a thing as too much. Every vitamin has a recommended daily intake and you can get this from a healthy, diverse diet. But if you’re eating fortified foods and taking supplements (often ordered online without checking dosage or composition), you may consume more than you need.
So, unless you have a diagnosed deficiency, get your vitamins from food. There is evidence that this has better health outcomes overall!
A Guide to Vitamin Rich Diet
Vitamin A
The Vitamin A plays a vital role for the following things
Important For
Vitamin A Rich Food
Vitamin B Complex
The Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)* are responsible for the following activities
Important For
Vitamin B Rich Food
Vitamin C
The Vitamin C helps for the following activities
Important For
Vitamin C Rich Food
Vitamin E
The Vitamin E plays a vital role in the following things
Important For
Vitamin E Rich Food
Vitamin K
The Vitamin K plays a vital role in the following things
Important For
Vitamin K Rich Food
Wondering what happened to vitamins B4, B8, B10, and B11? They got the boot! As scientists’ understanding of vitamins evolved, these were no longer regarded as vitamins. Reminds you of Pluto, huh?
Wait, what about Vitamin D?
We saved it for the last because it’s kinda special! Vitamin D has many roles to play—blood pressure regulation, bone growth, calcium balance, hormone production, immune health, nervous system function etc.
Unlike the others, vitamin D can be produced by our bodies, provided our skin is exposed to adequate sunshine. Unfortunately, most of us don’t get enough time in the sun and hence, are D-deficient.
Make Vitamin D while the sun shines
Try to get 10–20 minutes of sunlight ideally before noon, 3-4 times a week. Darker skin needs more sun than lighter skin; so adjust your sun exposure based on your need.
Buy Vitamin Foods and Supplements
RJ Rojeno E-400 Natura NATURAL Vitamin E Oil Capsule for Skin and Hair (30 Capsules)
Click here to buy from Amazon
WOW Skin Science Brightening Vitamin C Face Wash - No Parabens, Sulphate, Silicones & Color (100mL)
Click here to buy from Amazon
Garnier Skin Naturals, Facewash, Cleansing and Brightening, Bright Complete, 150 g
Click here to buy from Amazon
Now that you know how important vitamins are and where you can find them, start making wiser food choices today!
