What are the most important vitamins and their functions?

Talking about vitamins is proven to be useful especially among people who have little knowledge of the vital role vitamins play in our lives. Hence, it’s just but necessary to tackle all things about vitamins including its definition, types, functions and consequences of their deficiency.

Vitamins are a group of substances responsible for normal cell function, growth and development. Essential vitamins which are needed for the body to function efficiently everyday are as follows:

1) Vitamin A – This vitamin is very crucial in the development of the retina. Deficiency of this specific vitamin may lead to night blindness, xerophthalmia and or worse, complete blindness.

2) Vitamin C – Vitamin C plays the role of boosting our immune system, acting as an antioxidant against oxidative stress and aiding in collagen, carnitine, and tyrosine synthesis, and microsomal metabolism. Lack of this vitamin could cause scurvy.

3) Vitamin D – Vitamin D also known as the “sunshine vitamin” helps in defending the body from microbial invaders and maintaining skeletal calcium balance by promoting calcium absorption. Vitamin D deficiency can result to lower bone mineral density and increased risk of osteoporosis or bone fracture.

4) Vitamin E – Vitamin E acts as an antioxidant which protects the cells from the damaging effects of free radicals present in the environment which are primarily contribute to the development of cardiovascular diseases and cancer. Lack of this vitamin can cause spinocerebellar ataxia, myopathies, peripheral neuropathy, skeletal myopathy, retinopathy, and impairment of the immune response.

5) Vitamin K – Vitamin K is the vitamin responsible for blood coagulation and bone metabolism. Deficiency in this vitamin can cause heavy menstrual bleeding in women, anemia, coagulopathy, osteoporosis and coronary heart disease among others.

6) Vitamin B1 (thiamine) – Thiamine is significant in all neurological processe. Its deficiency might lead to neurodegeneration, wasting and or worse, death.

7) Vitamin B2 (riboflavin) – Riboflavin is highly responsible for energy metabolism, metabolism of fats, ketone bodies, carbohydrates and proteins. Deficiency of this vitamin may cause ariboflavinosis which is characterized by cracked and red lips.

8) Vitamin B3 (niacin) – Niacin, on the other hand, is referred to as the “pellagra-preventing factor” and the “anti-blacktongue factor”.

9) Pantothenic acid – This vitamin is significant in fat and carbohydrate conversion into usable energy. Lack of Vitamin B5 can lead to lack of energy, feeling of weakness and listleness.

10) Biotin – This vitamin is essential for cell growth, production of fatty acids and metabolism of fats and amino acids. Lack can cause hair loss or alopecia, conjunctivitis and dermatitis.

Vitamins can be found in food sources but are often insufficient to meet the recommended daily dosage. Issues about vitamins are many as well and the question of whether there is a need to supplement or not is one of the most debatable topics.