How many vitamins are there?
There are 13 different vitamins that our body needs and each has its own specific role to play.
Vitamins can be of two types – water soluble or fat soluble. Some foods contain fat soluble vitamins. When we eat these foods, the body absorbs these vitamins and then stores them in the liver or in the fat tissues of our body. Some of them stay there for only a few days, while others can stay for as long as 6 months. They are used by the body as and when required. Fat soluble vitamins are Vitamin A, D, E and K.
We cannot store water soluble vitamins in our body for long. They are water soluble and hence also in our blood. The blood carries them to all parts of the body where they are used immediately. Whatever is not used comes out in our urine. The body cannot store water soluble vitamins, they have to be replaced more frequently. Water soluble vitamins are Vitamin C and all the B vitamins.
1. Vitamin A:
Vitamin A is very essential for good vision. Its major function is the production of the retina which helps our eyes to sense and see light and color. It also helps in growth and promotes healthy skin. Vitamin A deficiency can cause night blindness. Vitamin A is found in milk, liver, eggs, fish liver oil, yellow fruits and vegetables (carrots, cantaloupes, sweet potatoes), and green leafy vegetables (spinach, collards, kale).
2. Vitamin B:
This is a large group of vitamins. They help to make red blood cells in our body and also carry oxygen in our blood throughout our body. Thus they are very important for our metabolism, because they help to increase the energy levels of the body. Vitamin B is important for the health of the heart, digestion, muscles and nervous system. Adequate amounts of vitamin B can be found in eggs, dairy products, liver, poultry, meats, fish, beans, peas, green leafy vegetables, and whole grains such as wheat and oats.
3. Vitamin C:
Vitamin C strengthens our body's immune system allowing it to effectively protect against bacteria and viruses. It helps to heal wounds and cuts, and keeps our gums and muscles healthy. It lowers cholesterol and prevents scurvy. Foods that are rich in vitamin C are all citrus fruits, cantaloupes, strawberries, tomatoes, potatoes, cauliflower, green leafy vegetables and peppers.
4. Vitamin D:
Vitamin D strengthens our teeth and bones and helps our body to absorb more calcium. Foods rich in this vitamin are milk, eggs, fish, cod liver oil, liver and fortified cereals.
5. Vitamin E:
Vitamin E is rich in anti-oxidant properties and fights toxins in our body. It makes muscles stronger and helps form red blood cells. Nuts, wheat germ, whole grains, sardines, eggs, sprouts, broccoli and green leafy vegetables are rich in vitamin E.
6. Vitamin E:
This vitamin is required for blood clotting when we eat a cut. It also helps in building strong bones. You can get vitamin E by eating green leafy vegetables, potatoes, broccoli, meat, liver, soybean oil and dairy products.
