There is no one perfect food. We need an assortment of nutrients that can be obtained only by eating a wide variety of foods. Scientists have identified more than 40 different nutrients in food. These substances are essential for growth and for the chemical reactions and processes that keep us alive and functioning (metabolism).
Nutrients are sorted into categories on the basis of their chemical structures and functions. The two major classifications of nutrients are:-
- Macronutrients:- Carbohydrates, proteins, and fats contained in foods are known as the macronutrients, because they are required in the largest quantities. Macronutrients are primarily used to generate energy.
- Micronutrients:– Vitamins and minerals are known as the micronutrients. They are required by your body in much smaller quantities as they have subtle biochemical and physiological roles in cellular processes.
The work done by our bodies’ everyday day leads to loss of these essential nutrients. We can replace the lost nutrients by maintaining a diet which is rich in various nutrients. Today we will give you an insight of the 13 most essentials vitamins a human body needs:
- Vitamin A (Retinol)
Vitamin A plays an important role in growth and cell development and it is also essential for vision, healthy skin and immunity. It also promotes healthy hair, nails, gums, glands, bones and teeth. It prevents night blindness and may also help to prevent lung cancer. Vitamin A is present in the form of retinol, retinal, retinoic acid and beta-carotene in our body. - Vitamin D
The main function of Vitamin D is regulation and absorption of calcium and phosphorus to make bones strong. The natural source of vitamin D is from sunshine. Our body generates it when our skin is exposed to sunlight. Vitamin D is present in the form of cholecalciferol, calcidiol, and calcitriol in our body. - Vitamin E( Tocopherol or Alpha Tocopherol )
Vitamin E is powerful antioxidant. It provides protection from fatty acids which leads to clogged arteries and a heart attack. It also maintains muscles and red blood cells. Vitamin E is easily destroyed by heat and oxidation. - Vitamin K
Vitamin K is needed for blood coagulation. Coagulation refers to the process of blood clotting. It is also necessary for maintenance of healthy bones. Vitamin K is common in food, that’s the reason healthy adults rarely have vitamin K deficiency. - Vitamin C (Ascorbic Acid)
Vitamin C strengthens blood vessel walls, promotes wound healing and iron absorption. It help us prevent atherosclerosis, supports immunity and serves as a key antioxidant.Our body needs vitamin C to maintain healthy bones, skin and muscles. - Vitamin B1 (Thiamine)
Vitamin B1 is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.
Vitamin B1 is required by the body for energy metabolism and for growth, function & development of cells. Thiamine is also necessary for the proper functioning of the brain. - Vitamin B2 (Riboflavin)
Vitamin B2 is also essential for energy metabolism. It also aids in adrenal function, supports normal vision and helps maintain a healthy skin. The body needs this vitamin to produce energy and facilitate cell growth, function, and development. It is also used to metabolize drugs and fats. - Vitamin B3 (Niacin)
Vitamin B3 is important for the body as it is used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol. The body uses to this vitamin to convert food into energy and store it. It also aids in the function of nervous system and promotes the health of the skin, tissues and digestive system. - Vitamin B5 (Pantothenic Acid)
Vitamin B5 aids in energy metabolism and help in normalizing blood sugar levels. - Vitamin B6 (Pyridoxine)
Vitamin B6 is an essential vitamin for good health. It promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells. It is critical for proper brain function, to manufacture neurotransmitters, and it helps regulate mood. - Vitamin B7 (Biotin)
Vitamin B7 (also known as biotin) is an essential vitamin that plays an important role in maintaining a healthy metabolism. - Vitamin B9 (Folate, Folic Acid)
Vitamin B9 is an essential vitamin, and is especially important for pregnant women.
It plays important role in synthesis of DNA, RNA, red blood cells and certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects. - Vitamin B12 (Cyanocobalamin)
Vitamin B-12 is crucial for the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA. It plays important role in the synthesis of fatty acids and energy production. Vitamin B-12 enables the release of energy by helping the human body absorb folic acid.