Vitamin performs a hundred roles in your body; they help to protect bones, activate your immune system, heal your wounds quickly, convert the food into energy, and cellular formation as well.
Vitamins are organic compound, contains carbon in their formation. These are micronutrients which need our body to work properly for growth and development. These vitamins naturally occurred in the human diet.
Vitamins are essential for the human body, not taking too much but in the normal quantity, you take each vitamin in your diet through this; you can maintain your health. A number of vitamins but here are mentioned top 10 vitamins and their role in the human body.
1. Vitamin A
Vitamin A is known as Retinol; it is a fat-soluble compound. Vitamin A is essential for good vision, and it also helps to maintain healthy teeth, bones, and skin. The deficiency may be the cause of night blindness, an eye disorder. Mainly contains Retinol in the liver, carrots, broccoli, butter, and spinach.
2. Vitamin B3
Vitamin B3 is also known as Niacin and water-soluble. It is essential for mentality, and deficiency may cause diarrhea, dermatitis, and mental disturbance. The main sources of Niacin are chicken, beef, fish, dates, milk, and leafy vegetables.
3. Vitamin B6
This is also water-soluble and called as chemically Pyridoxine. It is important for your nervous system, Brain, and the formation of cells. Vitamin B6 present in meats, nuts, whole grains, bananas, and vegetables.
4. Vitamin B7
Another name of vitamin B7 is Biotin, which is a water-soluble compound. It promotes the function of the nervous system, essential for liver and metabolism as well. The symptoms of deficiency are hair loss, skin issues, and dryness of eyes. It occurs in egg yolk, liver, and vegetables.
5. Vitamin B9
This is known as folic acid; it is essential for women during pregnancy. Because it reduces the cause of birth defects, most doctors recommended to women they must be taken the whole period of pregnancy till the birth of the baby—the sources where folic acid present naturally is legumes, leafy vegetables, Baker’s yeast.
6. Vitamin B12
Vitamin B12 is called cyanocobalamin. It is essential for the human body differently, like the formation of red blood cells, DNA production. If people take very lack of their diet, it can be the cause of Anemia, which means your body doesn’t have the ability to perform work properly. This also damages your thinking and memory power.
7. Vitamin C
It is antioxidant, Ascorbic, and water-soluble. It helps to absorb iron and promote healthy teeth and gums. It quickly heals the wound. The symptoms of deficiency can cause the survey disease, unexpected blooding from gums, and dry skin. Vitamin C is present in fruits.
8. Vitamin D
Vitamin D is known as calciferol; this is a fat-soluble nutrient. It is produced naturally; you get it from sunlight. In this way, this is also called “sunshine.” Most countries sunlight do not reach so they have in lack quantity of vitamin D. It is very important for strong bones, healthy teeth blood level as well. The main source of production is milk.
9. Vitamin E
Vitamin E is essential for the young generation. This is known as Tocopherol, and it is fat-soluble. It is the antioxidant quality, which means protect cells from damage. The important role of Tocopherol is the function of the immune system and protects the eyesight. The main sources are nuts, liver, vegetable oils, and coconut.
10. Vitamin K
Vitamin K is fat-soluble and known as fitomendione. It is essential for blood clotting and healthier for the bones. It helps to produce more quantity of protein in your body. The main sources of production are egg yolk, soybean, and oils.
So these vitamins are really essential for your body, you must take these nutrients which means you take a variety of food then you complete the need of your body. You don’t take in enough quantity it can b