Today I had fruits at dinner, We all know that fruits have vitamins, which are good for our health. But I had a question in my mind, that why are the vitamins necessary for our body?
Probably the same question arose in your mind too, that’s why you are here.
I could not stop myself from researching my query. So I have compiled enough knowledge about vitamins. After reading this post, you will get the same confidence in answering this question as I have right now.
The straight forward answer is that the Our body does not produce vitamins in the sufficient quantity, that is why we need to have it included in our daily diet.
The above one-line answer may have solved your query of Why are vitamins necessary in the diet?
But still, if you want to know the complete detailed answer, then you are welcome.
What are vitamins? | Types of vitamins? | Why are vitamins necessary in the diet? | What are the diseases with deficiency of vitamins? | Vitamin-A | Vitamin-B | Vitamin-C | Vitamin-D | Vitamin-E | Vitamin-K
Diet plan is not the same for all living beings. To understand it more clearly, let’s take an example. Humans need to add vitamin-C in their diet, to get it. But when we talk about dogs, they don’t need it because the dog’s body can produce its vitamin-C so they do not need to necessarily add vitamin-C but humans can’t synthesize their own.
Vitamin-D, need to be taken from the sunlight exposure because it’s not available in large quantities in food.
What are vitamins?
Vitamins are the organic molecules, that is an essential micronutrient that an organism needs in small quantities for the proper functioning of its metabolism.
Essential nutrients cannot be produced in an organism, either not at all or in a sufficient quantity. This is the reason we have to add the vitamins in the diet.
Most vitamins need to come from food. There are 13 numbers of known vitamins.
Types of vitamins?
A vitamin is mainly of two types
1. Water-soluble vitamins: They are packed into the watery portions of the foods you eat. Our body’s major constituent is water so they get easily combined and circulate into our body.
These types of vitamins do not stay in the body for long. Since our body cannot store the water-based vitamins, therefore we need to replace these again and again in our body. The water-soluble vitamins get excreted out from our body.
Vitamin-C and vitamin-B (Thiamin-B1. Riboflavin-B2, Niacin-B3, Pantothenic acid-B5, B6, Biotin-B7, Folic acid-B9, B12) are the types of water-soluble vitamins.
Water-soluble vitamins are mainly found in
- fruits & vegetables
- dairy foods and milk
2. Fat-soluble vitamins: Unlike the water-soluble vitamins, these types of vitamins get stored in the fatty tissues of the body and the liver. They can easily stay in the body for days, and even for months.
Vitamin-A, D, E & K fall under this category.
Fat-soluble vitamins are mainly found in
- vegetable oils
- animal fats
- dairy foods
- oily fish
Why are vitamins necessary in the diet?
Every day, our body produces muscles, skin, and bone. It includes making red blood that carries nutrients and oxygen. Other processes essential for our body are sending signals to our brain for daily work and metabolism. It also includes other chemical messengers that help organs to work properly.
But all of these works done by the body cannot be done without any help. To do all these tasks, our body needs certain raw materials. These include vitamins, which our body does not produce.
The vitamins are considered essential nutrients because they help our body to perform several tasks like
- shore up the bones
- strengthening of the immune system
- converting food into energy (thiamin, riboflavin, niacin, pantothenic acid, & biotin engage in energy production)
- repair cellular damage
- healing wounds by making collagen
- prevents birth defects
- healthy teeth
- release energy (vitamin-B)
- build protein & cells
A healthy balanced diet is much more necessary in our day to day schedule.
People just eat to fill up their stomach, this is a very dangerous habit for their future health.
A healthy balanced diet should contain a variety of food with each essential nutrient which our body needs to have to work properly.
As you know up to now, that our body does not produce every nutrient, that is why we have to add it to our diet.
What are the diseases with deficiency of vitamins?
Vitamins are often called micronutrients because your body needs only a tiny amount of them. But yet, failing to get even those small quantities of the needed vitamin will guarantee several diseases which can eventually occur.
1. Blindness: With the vitamin-A deficiency, people can suffer a disease known as night blindness or simply blindness.
2. Scurvy: Bleeding gums and listlessness of scurvy are caused because of the deficiency of vitamin-C.
3. Rickets: Soft and week bones which can lead to skeletal deformities such as bowed legs occurs with the deficiency of vitamin-D
1. Why are Vitamins necessary in the diet? Vitamin-A
They are also known as retinol. They have several important functions, including
- Help increasing vision
- Helps in making the skin healthy
- It helps in fighting the infections by increasing the immune strength.
Sources of Vitamin A:
Liver | Butter | Kale | spinach | pumpkin | egg | apricot | melon | cantaloupe | milk | collard greens | broccoli | sweet potato | cod liver oil | carrots
2. Why are vitamins necessary in the diet? Vitamin-B
They are chemically known as thiamine. It is a water-soluble vitamin.
Deficiency of Vitamin-B causes disease like beriberi and Wernicke-korsakoff syndrome
- helps in keeping skin, nervous system & eyes healthy.
- helps in releasing energy
- store energy from carbohydrates & proteins
- hemoglobin is formed by this nutrient
- helps in metabolism
- process folic acid
sources of Vitamin-B includes:
Yeast | Pork | Cereal | grains | brown rice | kale | cauliflower | whole-grain | eggs | potatoes | sunflower seeds | oranges | liver
4. Why are vitamins necessary in the diet? Vitamin-C
Its chemical name is Ascorbic acid. deficiency of vitamin-C causes megaloblastic anemia.
- it helps in healing wounds
- maintain healthy connective tissue
- protects and keep cells healthy
sources of vitamin-C includes:
Fruits | vegetables | Camu Camu fruit | Kakadu plum | liver
Note: cooking destroys the vitamin-C
5. Why are vitamins necessary in the diet? Vitamin-D
The chemical name is Ergocalciferol, cholecalciferol. It is a type of fat-soluble vitamins.
- It helps in regulating the amount of phosphate & calcium in our body
- good for bones
- helps in maintaining strong teeth
- good for muscle health
sources of vitamin-D includes:
fatty fish | eggs | beef | mushrooms | liver |exposure to sunlight
6. Why are vitamins necessary in the diet? Vitamin-E
Chemical Name is Tocopherols, tocotrienols. It is a type of fat-soluble.
- strengthen the immune system
- skin & eye health
- repair damaged cells
Deficiency may cause hemolytic anemia in newborns.
kiwi fruit | almonds | eggs | avocado | nuts | leafy green vegetables | wheat germ | whole grains
7. Why are vitamins necessary in the diet? Vitamin-K
The chemical name is Phylloquinone, menaquinones. It is a fat-soluble vitamin.
Deficiency of vitamin-K can cause bleeding diathesis.
- important for blood clotting
- provides healthy bones
- plays an essential role in healing wounds
avocado | kiwi fruit | parsley | green leafy vegetables