For the development of our overall health, vitamins are the key requisites to both men and women. Experts suggest that vitamins and micronutrients are required for the normal cell function, growth, and development. As it is not possible for the body to produce all the nutrients, we need to get them from the diet we have.
Some of the key vitamins required for our body:
- Vitamin A: It is important for the healthy vision, skin, and skeletal tissue
- Vitamin B1(thiamin): It helps in the metabolism of fats and production of energy.
- Vitamin B2 (riboflavin): Being an antioxidant, it helps in the protection of body’s cells against free radicals.
- Vitamin B3 (niacin): It is helpful in lowering the risk of cardiovascular disease
- Vitamin B5 (pantothenic acid): It plays key role in hormone production, immune system health, and energy production.
- Vitamin B6 (pyridoxine): It helps in the production of myelin, which is a protective layer around cells
- Vitamin B7 (biotin): It is key requisite for the metabolism and healthy growth of skin, hair, nails, and cells
- Vitamin B9 (folate): It is a key requisite in the appropriate functioning of the nervous system.
- Vitamin B12 (cobalamin): It is required for the production of healthy red blood cells and nerve cells
- Vitamin C: It is required for the growth and repair in body tissue
- Vitamin D: It helps in calcium absorption which leads to healthy bones and optimal immune function.
- Vitamin E: It helps in the protection against free radicals and helpful in improving the immune system.
- Vitamin K: It is helpful in blood clotting as well as prevention of excessive bleeding. It is helpful in keeping our heart healthy and bones strong.
- Choline is effective for healthy liver function, nerve function, and muscle movement.
There are several vitamins performing similar kind of functions. For instance, for the good health of teeth and soft tissues, vitamins A and C are needed. Most of the B vitamins are helpful in metabolic functions along with the production of red blood cells.
Vitamins Required For Body Function
There are several bodily functions that need specific vitamins. For instance, vitamin D is needed for the absorption and maintenance of appropriate levels of calcium. It is also helpful for a healthy immune system for the protection of the body from illness.
Vitamin B6 and B12 as well as folic acid are needed by the pregnant and breastfeeding women. They help in the prevention of vitamin deficiencies which could harm a developing fetus. Folic acid is also helpful in the reduction of birth defects, such as spina bifida. It also helps in the prevention of low birth weight.
For those who are following a vegan diet and don’t eat eggs, fish, or meat then they may be at risk for vitamin A deficiency. If you want to prevent Vitamin A then you must eat lots of dark-colored fruits and vegetables.
Vitamin D is essential for older women and people who avoid sunlight. They must take a vitamin D supplement. However, if there is large intake of Vitamin D then it can be harmful. You must not exceed the recommended daily amount and must follow the instructions of doctor.
For a healthy lifestyle, you need to get enough nutrients regularly else you will face nutrient deficiency. These deficiencies may lead to health issues along with noticeable symptoms and side effects. Some of the common side effects of nutritional deficiencies are fatigue and headache.
Some other side effects are:
- There will be tingling sensation or numbness in the hands or feet.
- You will face muscle cramps due to the deficiencies of magnesium, calcium, or potassium.
- Fatigue, weakness, gray hair, bumps on the back of the arms, dandruff etc.