Vitamins are organic molecules (or a set of closely related molecules called vitamers) that are essential to an organism in small quantities for proper metabolic function. Essential nutrients cannot be synthesized in the organism in sufficient quantities for survival, and therefore must be obtained through the diet. For example, Vitamin C can be synthesized by some species but not by others; it is not considered a vitamin in the first instance but is in the second. Most of are not single molecules, but groups of related molecules called vitamers.
Overview on vitamins
Vitamins are essential for the normal growth and development of a multicellular organism. Using the genetic blueprint inherited from its parents, a fetus develops from the nutrients it absorbs. It requires certain vitamins and minerals to be present at certain times. These nutrients facilitate the chemical reactions that produce among other things, skin, bone, and muscle. If there is serious deficiency in one or more of these nutrients, a child may develop a deficiency disease. Even minor deficiencies may cause permanent damage.
Once growth and development are completed, vitamins remain essential nutrients for the healthy maintenance of the cells, tissues, and organs that make up a multicellular organism; they also enable a multicellular life form to efficiently use chemical energy provided by food it eats, and to help process the proteins, carbohydrates, and fats required for cellular respiration.
Deficiencies (Effect of vita-mins deficient intake )
Deficiencies of vitamins are classified as either primary or secondary. A primary deficiency occurs when an organism does not get enough of the vitamin in its food. A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, due to a “lifestyle factor”, such as smoking, excessive alcohol consumption, or the use of medications that interfere with the absorption or use of the vitamin.
Well-researched human vitamin deficiencies involve thiamine (beriberi), niacin (pellagra), vitamin C (scurvy), folate (neural tube defects) and vitamin D (rickets).ย In much of the developed world these deficiencies are rare due to an adequate supply of food and the addition of vitamins to common foods. In addition to these classical vitamin deficiency diseases, some evidence has also suggested links between vitamin deficiency and a number of different disorders.
Effects of cooking on food
Theย USDAย has conducted extensive studies on the percentage losses of various nutrients from food types and cooking methods.ย Some vitamins may become more “bio-available” โ that is, usable by the body โ when foods are cooked.ย The table below shows whether various vitamins are susceptible to loss from heatโsuch as heat from boiling, steaming, frying, etc. The effect of cutting vegetables can be seen from exposure to air and light. Water-soluble vitamins such as B and C dissolve into the water when a vegetable is boiled, and are then lost when the water is discarded.
Source
1 Vitamin A-Rich Foods
If you want to see clearly in the dark like a superhero with night vision goggles, load up on vitamin A! It’s found in foods like carrots, sweet potatoes, and spinach. So, munch on those veggies and let your eyesight shine!
2 Vitamin C-Rich Foods
Need an immune boost? Look no further than vitamin C! Oranges, strawberries, and bell peppers are just a few examples of foods that are bursting with this immune-supporting vitamin. So, pucker up and embrace the tangy goodness!
3 Vitamin D-Rich Foods
Sunshine in a vitamin? Yes, please! Vitamin D is mostly produced in our bodies when our skin is exposed to sunlight. But you can also find it in foods like fatty fish, fortified milk, and egg yolks. So, soak up some rays or savor a delicious vitamin D-packed meal.
4 Vitamin K-Rich Foods
Want strong bones and a healthy heart? It’s time to get acquainted with vitamin K! Leafy greens like kale, spinach, and broccoli are excellent sources of this bone-loving vitamin. So, channel your inner Popeye and load up on those greens for a vitamin K-powered boost!
Can’t I get all the vitamins I need from a balanced diet alone?
While a balanced diet should provide you with most of the vitamins you need, certain factors can affect nutrient absorption and availability. These factors include digestive health, food preparation methods, and individual variations. In some cases, supplements may be necessary to meet specific vitamin requirements, but it is generally recommended to obtain vitamins from whole foods whenever possible.
