Vitamins fulfil manifold functions in our body. They are involved in both energy production and tissue formation. Owing to their antioxidant properties, certain vitamins aid the formation of free radicals that can cause many diseases. They also have a key role in the immune system.

 

This key nutrient is formed exclusively by both plants and microorganisms, but vitamins are also found in meat, fish and animal products as well since animals do consume them through their food.

 

Why are Vitamins Necessary in the Diet

 

They fulfil individual functions in our body. Here’s a rundown to their purpose, best sources and what their deficiencies lead to.

 

Vitamin A 

 

This vitamin plays a crucial and protective role in eye health. Vitamin A not just plays a protective role in eye health, but also for the mucous and skin membranes, since its an antioxidant and radical scavenger.

 

Food sources: This vitamin is merely readily found in animal foods. Vitamin A sources are tuna, liver, liver sausage, egg yolk, milk products, and vegetables such as pumpkin, carrots, spinach, apricots.

 

Deficiency: Vitamin A deficiency leads to vision problems.

 

Vitamin C 

 

This vitamin is both an antioxidant and a radical scavenger. It plays an important role in immune system functioning and developing connective tissues.

 

Sources: Cabbage, potatoes, peppers, cherries, broccoli, citrus fruits and black currants.

 

Deficiency: Vitamin C deficiency may bring about fatigue, susceptibility to scurvy and infection.

 

Vitamin D

 

Under the influence of sunlight, this vitamin forms in our skin, but even so, vitamin D is ingested along with the food. This vitamin is also crucial for the sound mineralisation of bone. A deficiency of the sunshine vitamin is shown by soft bones which are susceptible to fractures and muscle weakness.

 

The sunshine vitamin is particularly vital for tooth development and bone structure since it drives phosphate and calcium absorption via the intestine.

 

Deficiency: Cancer, Cardiovascular diseases, autoimmune diseases and diabetes.

 

Vitamin E

 

This vitamin functions as an antioxidant and radical scavenger in cell membranes since it averts the destruction of cell walls.

 

Deficiency: The shortened lifespan of RBCs.

Food sources: Soybeans, vegetable oils, eggs and nuts.

 

Vitamin K

 

Vital for the production of certain proteins in our body. They also work in both bone metabolism and bone formation. The lack of this vitamin manifests itself through nose bleeding and bruises. When there is a decrease in bone density, it can easily cause broken bones.

 

Deficiency: People with Vitamin K deficiency have serious medical conditions such as chronic kidney disease, diabetes, blocked bile duct, cystic fibrosis and the like.

Food sources: Spinach, cabbage, eggs, diary meat, fruits, grains and sunflower oil.

 

Vitamin B 

 

All of the B vitamins play a vital role in maintaining good health. Being the building blocks of a healthy body, they have a direct influence on your brain functioning, cell metabolism and energy levels. B vitamins help avert infections and promote cell well being.

 

Food sources: Spinach, fish, shellfish, red meat, chicken, eggs, cheese and milk.

Deficiency: Nervous system injury and anaemia.

 

Now that you know why are vitamins necessary in the diet, start consuming food rich in vitamin for better health. Feel fitter and energised. Make way for a healthy body and mind. Contact you Medical Fitness Center for the best Diet Plan.