Food & Nutrition, Health
All You Need To Know About Health Benefits Of Vitamins
Jun
Vitamins are micronutrients that are essential for our overall health. They help our body function properly.
The health benefits of vitamins include boosting the immune system and cellular regeneration. We need vitamins to ensure that the cell regeneration is healthy, and our immune system is in top shape. The main function of vitamins is to enable many chemical reactions to occur in our body which leads to growth and repair of cells.
Most vitamins have antioxidant properties which mean they protect your cells from free radical damage which is basically damage caused by cellular oxidation.
We need vitamins in small doses on a regular basis to be healthy. So your aim should be to get your daily requirement from food.
However, there are times when you may need to opt for a vitamin supplement to make up for the deficiency.
Here’s a checklist of the health benefits of vitamins
Vitamin A
Vitamin A is a fat-soluble vitamin that is a potent antioxidant.
It is very important to get the right dose of vitamin A in your body to maintain overall good health. It is crucial for eyes, skin and bone health. Improves overall immunity in your body.
Best food sources – Sweet potato, carrot and spinach, peaches and cod liver oil.
Daily equivalent nutrition source is one medium-sized carrot coupled with 1 bowl of salad with greens every day should give you the required amount of Vitamin A.
Vitamin B6
There is more than anecdotal evidence, as several small-scale clinical studies have shown positive results with vitamin B6 as a hair growth agent.
Vitamin B6 does a number of things in the body that will aid the overall health of the hair, ranging from boosting the immune system to aiding in the formation of red blood cells.
Best food sources – Tuna fish, lean cuts of poultry, potatoes, sunflower seeds, and banana.
Recommended daily intake is 1.3 mg/day for adults
Vitamin B12
This is the miracle vitamin that helps in keeping your nervous system in top shape. It keeps your heart healthy and has a positive effect on your mental well-being. It improves the body’s metabolism and important for hormonal balance.
You need vitamin B12 for good hair and skin. It improves the oxygenation process of the body. Shortage of B12 prevents red blood cells from being properly made in the bone marrow.
Vegetarians and specifical vegans will require B12 supplementation.
Best food sources – Oily fish, Lean cuts of meat, curd
Recommended daily intake is 2~3ug/day for adults
Biotin
Biotin is a vitamin that is needed by our body in the metabolism of various nutrients and the establishment of a number of hormones and enzymes.
This substance is needed to support a number of biochemical reactions, including the formation of antibodies.
Biotin plays a role in the formation of hormones and enzymes in the body. This vitamin is required for the metabolism of carbohydrates, fat, and protein and this metabolism is very important in the maintenance of hair and prevention of hair loss.
Best food sources – Eggs, Swiss chard, liver, almonds and walnuts.
Recommended daily intake is 35 to 70 ug per day
Vitamin C
Vitamin C is important for your overall health. It helps you grow strong skin, hair, and nails and fights sun damage. Higher levels of vitamin C in your body signal a healthy body.
The health benefits of vitamin C include improved cardiovascular health, strengthens the immune system and fights premature aging. It helps repair body tissues. Taking an adequate amount of vitamin C enables you to fight stress.
Best food sources – Blueberries, gooseberries, strawberries and oranges.
Daily nutrition equivalent is a cup of blueberries and a cup of strawberries can help you get your required amount of Vitamin C.
Vitamin D
Also known as the sunshine vitamin, vitamin D is actually a pro-hormone that is produced by the body in response to sun exposure.
The health benefit of vitamin D includes maintaining healthy teeth and bones. It also protects you against diseases like diabetes, cancer, and multiple sclerosis. It boosts the immune system and protects your brain and nervous system.
Best source: Sunshine. It is synthesized by the body when sun’s rays hit our body.
Required dose is exposure to early morning sun for about 10 minutes twice or thrice a week helps your body produce enough vitamin D.
Vitamin E
Vitamin E is also a powerful antioxidant that helps in preventing lifestyle diseases. Adds moisture to your cells, and makes skin and hair shine with health. It all works to stabilize the cell membranes.
This vitamin also works with the mineral selenium to ward off attacks on the cells in your follicles.
Best food sources – Sunflower seeds, almonds, papaya, bell peppers.
Daily equivalent nutrition source is a quarter cup of sunflower seeds along with 20 almonds in a day can make up for the required amount of Vitamin E. Recommended daily intake is 15mg per day.
Many of them know just the term “Vitamin A, B…”. They don’t know what this nutrient are & how they benefit our health.
Hi Ahaan! We do agree with you. The Vitamin A,B… will provide the best health benefits and we should also have a proper nutritious food in order to be healthy and fit. Kindly follow the provided link to know more details about super-foods and benefits of them. https://truweight.in/weight-loss-strategy/superfood/
Nice article on vitamins and how much vitamins one should add to their daily diet. Does it remain the same for children also?
Hi Salma! All vitamins include water soluble and fat soluble RDA ( Recommended dietary allowance )are different as per the ICMR. Children requirement is different when compare the adult .