Introduction
sources of vitamins,Do you know? Nutrients are required for our health. Not only protein, carbohydrates or fat, but vitamins also play a very important role. These are micro elements but they contribute greatly to the functioning of our health.
Why are vitamins so important for our health?
Vitamins are among the most important nutrients for our body. Vitamins strengthen the immune system of the body. And at the same time, they strengthen the bones. Their deficiency leads to the risk of many types of diseases. For example, fatigue, weakness in bones, hair fall, loss of eyesight, and many more diseases.
The most important question, where will we get vitamins from now? The best source of vitamins is our food. Which we adopt in our regular lifestyle. A balanced diet is considered to be the best source of vitamins. So some are also obtained from sunlight. Thus, for some we have to take help from natural sources also.
In this article, we are going to know in detail which vitamin we are going to get from which food items and what are the main sources of vitamins?
What are vitamins? And why are they so important for us
Vitamins play a very important role in the proper development of our body. Vitamins are such micronutrients. Which are required by our body. Because our body cannot make most of the vitamins on its own. Due to this, we have to depend on external sources for vitamins. Which we get through food.
Main roles of vitamins for our health
1. Help in increasing immunity: Vitamin C, D and E help in increasing the immunity of our body. Due to which it protects us from diseases caused by virus and bacteria infection.
2. Provides energy to the body: Vitamin B complex (such as: B1, B2, B6 and B12) provides energy to various cells of the body. Due to which the body remains engaged in its daily activities. And there is no feeling of fatigue.
3. Provides strength to bones: Vitamin D and Vitamin K are important sources of calcium. It absorbs calcium in our body, which strengthens the bones. Due to which osteoporosis is prevented.
4. For eyes, skin and hair:Vitamins A and E are very important for eyesight. They also maintain skin health. Along with this, they provide nutrition to hair.
It helps in the formation of blood clots. Thus we see that vitamins not only nourish our body but also play an important role in preventing diseases. You can fulfill all the vitamins through a proper diet. And you can stay healthy for a long time.
Essential vitamins for our body and their main sources of
Vitamin A
Main functions: Maintains eyesight. Also improves skin and immunity.
Its main sources:-
- Carrot
- Spinach
- Sweet potato
- Yolk part of egg
- Liver of fish
Vitamin B Complex
Main functions: Helps in energy production of the body, functioning of the brain as well as digestive system.
Its main sources:-
- Green leafy vegetables
- Pulses and beans
- Eggs
- Milk and dairy products
- Whole grains
Vitamin C
Main functions:- Increases immunity. Repairs the wear and tear part of the skin. Also works as an antioxidant.
Main sources for these:
- Broccoli
- Capsicum
- Strawberry
- Orange
Vitamin D
Main function:- Beneficial for bone health, makes it strong. And absorbs calcium for bones.
- Egg yolk
- Purifier milk
- Fatty fish (SALMON, TUNA FISH) Sunlight (specially morning sunlight)
Vitamin E
Main function:- Takes care of the skin and acts as an antioxidant besides protecting the cells.
Main sources of this:-
- Sunflower oil
- Spinach
- Sunflower seeds
*Nuts (like almonds and walnuts)
Vitamin K
Main function:- Maintains blood clotting and bone health.
Main sources of this:
- Brussels sprouts
- Spinach
- Broccoli
- Kale
The vitamins mentioned above are essential for our body. Here the functions of each vitamin are mentioned along with the sources from which they are obtained.
If you feel the lack of any of these vitamins, then you can also take food supplements after consulting a doctor.
Which to choose for vitamins? Natural or supplement sources
Natural sources: Natural sources are the best and safest way to get vitamins for our body. In which you get fresh fruits, green vegetables, grains, pulses, milk, eggs and other whole foods. Thus, when you get vitamins for the body through all these foods, then your body not only gets vitamins but also gets nutrients like fiber, minerals and various types of antioxidants.
Naturally found foods
- It gives you complete nutrition.
- The digestive system is improved.
- Better absorption by the body.
Food supplements
Food supplements are needed when we do not get the required amount of vitamins from our food. In such a situation, we need to take food supplements on the advice of the doctor. Yes, but this supplement is especially necessary for those people
who:-
- Are suffering from any kind of malnutrition.
- Are vegetarians due to which they are not able to get the benefits of special types of vitamins like B12.
- Especially the elderly and pregnant women.
- People struggling with special health problems.
When should you take supplements
- When you are asked by a doctor to take multivitamins.
- For vegetarian people, such as to fulfill the deficiency of vitamin B12.
- Some people do not get the right amount of sunlight. So such people need to fulfill the deficiency of vitamin D.
How to make a vitamin-rich diet
If you want to take a vitamin-rich diet, then you need balance, variety and moderation in your food.
Some tips for a balanced diet for you
- Use fruits and vegetables of different colors in your diet.
- Use mostly seasonal fruits and vegetables.
- Consume milk, yogurt, eggs regularly.
- Use pulses, cereals and nuts.
- Consume green vegetables and fruits every day.
You have to be patient:-
- You should eat something different and nutritious every day.
- Eat only as much as the body needs, avoid overdose.
Conclusion
Vitamins are very important nutrients for our health. They protect our body from various types of infections and immunity. They are very beneficial for our overall development and prevention of diseases.
You can get them especially from natural sources like: fruits, vegetables, cereals, milk and natural sunlight, which we get in the morning. It can be easily found.
We can fulfill most of the vitamins for ourselves through a balanced and varied diet. We should take supplements only unless suggested by a doctor or expert.
“Your healthy lifestyle and clothing habits keep you healthy for a long time”
Frequently Asked Questions (FAQs)
Q1. What are the symptoms of vitamin deficiency?
A. Loss of vision, hairfall, fatigue, skin inflammation and frequent illness.
Q2. What are the best sources of natural vitamins?
A.Include green leafy vegetables, fresh fruits, whole grains, dairy products, nuts, eggs, and regular sun exposure in your daily routine for better health.
Q3. Is it necessary to take supplements?
A. Take any vitamin as per your body requirement or as per doctor’s advice.
Q4. Vitamin D best obtained?
A.early morning sunlight and vitamin-rich fatty fish such as salmon.
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written by Suraj Horo
