list of vitamins and their functions

Plays a role in hormone secretion and enzyme activation. Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Vitamins and minerals are chemical compounds needed for proper functioning of the human body 1. Previous Daily Vitamins and Plant Protein . mso-tstyle-rowband-size:0; Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells, Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds. Legumes, like black beans and lentils, and seeds are go-to sources. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun. {mso-style-name:"Table Normal"; mso-style-parent:""; Needed for healthy skin, hair, blood, and brain. No rmally the body makes small amounts of choline. Call 8-1-1 toll-free in B.C., or for the deaf and hard of hearing, call 7-1-1 or for Video Relay Service, call 604-215-5101. All vitamins, be it water soluble or fat soluble, play an important role in proper functioning of the body. Helps regulate thyroid hormone activity, Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products. Atrial fibrillation: Shifting strategies for early treatment? Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Harmful to children in excessive amounts. M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's). Start studying Vitamins and their functions. Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results. General anesthesia does not appear to increase dementia risk, Harvard study: Unapproved drugs in brain-boosting supplements, Blood pressure medications may affect your mood, Use topical painkillers for strains and sprains, Harder workout intensity may not increase your longevity, Vitamins A, E, and D tied to fewer colds, lung disorders, What to look for in an online exercise video for older adults, Certain foods and drugs may lower risk of colon cancer, Gum disease linked to an increased risk for cancer, More daily movement may lower cancer deaths, Oral health problems may raise cancer risk. Helps convert food into energy. Here is a list of vitamin types and some common food sources: The water soluble vitamins: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, … mso-para-margin-right:0in; Refer to HealthLinkBC File #68e Food Sources of Calcium and Vitamin D for food source ideas and information on supplements. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food). Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver. M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E), 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic), Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. People older than 50 and some vegetarians may need to use supplements to get enough B12. It promotes protein metabolism, metabolism of carbohydrates and the release of energy. Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. mso-style-priority:99; Whole grains like brown rice and quinoa are also high in vitamins, especially B vitamins such as vitamin B1 or thiamin, vitamin B2 … Enter search terms and tap the Search button. Below is the vitamins list that highlights the importance of vitamins and the sources of food containing them. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements. list of all vitamins and their functions. To learn more about Healthwise, visit Healthwise.org. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. mso-hansi-font-family:Calibri; Metabolism: Vitamins can act as enzymes, factors, co factors and substrates to provide the needed "parts" so that your "machinery" works. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. You only need to activate your account once. Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. The tables below list the vitamins, what they do in the body (their functions), and their sources in food. Vitamins are organic compounds that the body needs for normal growth and activity. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. font-family:"Calibri",sans-serif; Let’s get to know all this important information about List of Vitamins and their functions. Balances fluids in the body. We will discuss a List of Vitamins … But experts don't know whether this amount is enough at certain ages. The tables below list the vitamins, what they do in the body (their functions), and their sources in food. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Thiamine is important for the brain and nerves that utilise glucose for all their needs and help support proper heart function. Please note the date of last review or update on all articles. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues. *A precursor is converted by the body to the vitamin. Frees vitamin A from storage in the liver. List of Vitamins and Their Functions. Keeps tissues and skin healthy. Offsets breast cancer risk among women who consume alcohol, Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice, Many people don't get enough of this nutrient.Occasionally, folic acid masks a B, Activates proteins and calcium essential to blood clotting. Some, like vitamin D, affect mineral metabolism while vitamin C may function as an antioxidant. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Can adopting a healthier diet help fight prostate cancer? Sulfur is a component of thiamin and certain amino acids. Deficiency causes burning feet and other neurologic symptoms. This means that these vitamins are required for the body to work properly. Vitamin D in milk helps your bones. Essential for healthy skin, blood cells, brain, and nervous system, Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter, Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B, Helps convert food into energy. Types of Vitamins and Their Functions. Browse Disease Prevention HealthLinkBC Files. If you or someone in your care has chest pains, difficulty breathing, or severe bleeding, it could be a, If you are concerned about a possible poisoning or exposure to a toxic substance, call, Birth, Adoption, Death, Marriage & Divorce, Environmental Protection & Sustainability, Employment, Business & Economic Development, HealthLinkBC File #68e Food Sources of Calcium and Vitamin D, or for Video Relay Service, call 604-215-5101, registered nurse any time, every day of the year, registered dietitian from 9am to 5pm PT, Monday to Friday, qualified exercise professional from 9am to 5pm PT, Monday to Friday, pharmacist from 5pm to 9am PT, every day of the year. mso-para-margin-bottom:8.0pt; A shortage of vitamins in a diet can cause different types of ailments. Bolsters the immune system, Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Deficiencies occur only with a severe lack of protein. They can often be obtained from eating a well-balanced diet that contains a variety of plant and animal foods. I meant your question at the top which says 'How do you get your vitamins? Vitamins are a group of substances that are needed for normal cell function, growth, and development. Diets very high in calcium may increase the risk of prostate cancer. Helps in the regulation of blood pressure and blood volume. List of Vitamins and Their Functions 1 Comment / Anti Aging Supplements | Live Younger Longer , Healthy Aging / By AntiAgingByDesign Here is a list of vitamins and their functions so you can determine if you need to supplement with them. A balanced diet usually provides enough fat-soluble vitamins. Helps maintain steady heartbeat and send nerve impulses. Both articles and products will be searched. Balances fluids in the body. Encourages strong bone formation. … It also plays a role in proper nerve function and the synthesis of red blood cells. Do omega-3s protect your thinking skills? These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. Diets rich in vitamin E may help prevent Alzheimer's disease. mso-para-margin-left:0in; More than half of the copper in foods is absorbed. Srikanth R (author) on July 27, 2013: Ok. :-) David from Birmingham, UK on July 25, 2013: No; sorry srirad. Assists in making new cells and breaking down some fatty acids and amino acids. Aids in lowering homocysteine levels and may lower the risk of heart disease. Helps send nerve impulses. Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Vitamin B1 (thiamine) Thiamine is involved in the release of energy pathways in the body. You can speak with a health service navigator, who can also connect you with a: Translation services are available in more than 130 languages. There are 13vitamins required by human body .H ere I am writing about all vitamins which are growing human body , vitaminsA ,C,D,E ,K and the B vitamins (thiamine ,riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 andfolate ). Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure, Salt, soy sauce, processed foods, vegetables. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. font-size:11.0pt; Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health. Intestinal bacteria make a form of vitamin K that accounts for half your requirements. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Also, deficiency diseases related to … *A precursor is converted by the body to the vitamin. ** Units of measurement have been updated. Talk to your health care provider about the right supplement for you. mso-ascii-theme-font:minor-latin; Fat-soluble vitamins. List of Vitamins and Their Functions. The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. What can we help you find? Evidence that vitamin C helps reduce colds has not been convincing. Helps make and break down some fatty acids. Radiation after prostate cancer surgery may not be necessary, "Awe" walks inspire more joy, less distress, Hormone therapy and radiation may help with certain prostate cancer, Unlocking the mystery of chronic pelvic pain syndrome, Irregular and long menstrual cycles linked to shorter life, Women with DCIS at increased risk for breast cancer death, A silent condition may be taking a toll on your health, Smokers may have higher risk of brain aneurysm, Attention deficit/hyperactivity disorder (ADHD) in children. Helps form bones. Functions of vitamin B complex Vitamin B complex is imperative for promoting healthy nervous system. Fruits and vegetables are good sources of vitamin C, vitamin K, potassium, and magnesium, as well as many other nutrients. Disclaimer: https://www.healthlinkbc.ca/health-topics/ta3868, Find More Information on the Government of BC Website. Many people don't get enough of this nutrient. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration, Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts. Unrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium, but brewer's yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources. mso-tstyle-colband-size:0; Needed for muscle contractions. What are the long-lasting effects of COVID-19? COBALAMIN (vitamin B 12) Aids in lowering homocysteine levels and may lower the risk of heart disease. 5 minutes. Taking vitamins has many benefits for human health, so it’s important to include them in your diet and from their natural sources as much as possible, know the most important ones now. Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. Helps form teeth and bones. If you take too much of a fat-soluble vitamin, it could become toxic. Some is made by bacteria in the gastrointestinal tract. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin, Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products. Helps make red blood cells Influences cognitive abilities and immune function, 31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg, Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. magnesium, calcium, and vitamins A, D, E, and C. Iron is also under-consumed by adolescent girls and women ages 19 to 50 years of age. 0. mso-pagination:widow-orphan; You can use the above list of vitamins and minerals to get a general idea of what nutrients do and where to get them. Pork chops, brown rice, ham, soymilk, watermelons, acorn squash, Helps convert food into energy. Dr. Michael Rothman answered. However, it's not clear how much of this the body absorbs. line-height:107%; Helps build bones and teeth, 350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium. Supplements can reduce the number of non-spinal fractures, Fortified milk or margarine, fortified cereals, fatty fish. B vitamins in whole grains help your body make energy from food. Artificially sweetened drinks: No heart health advantage? Helps convert food into energy. If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Vitamin B1 (Thiamin) It helps your body turn food into energy. Helps metabolize amino acids, cholesterol, and carbohydrates. mso-style-noshow:yes; mso-padding-alt:0in 5.4pt 0in 5.4pt; The function of the B vitamins include: brain function (vitamin B1) nerve health (vitamin B5 & B6) skin health (vitamin B3) eye health (vitamin B2) formation of red blood cells (vitamin B12). The body's stores for different vitamins vary widely; vitamins A, D, and B 12 are stored in significant amounts, mainly in the liver, and an adult's diet may be deficient in vitamins A and D for many months and B 12 in some cases for years, before developing a deficiency condition. Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain. Part of an enzyme needed for energy metabolism; important to nerve function, Found in all nutritious foods in moderate amounts: pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds, Part of an enzyme needed for energy metabolism; important for normal vision and skin health, Milk and milk products; leafy green vegetables; whole grain foods, enriched breads and cereals, Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health, Meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter, Part of an enzyme needed for energy metabolism, Widespread in foods; also produced in intestinal tract by bacteria, Part of an enzyme needed for protein metabolism; helps make red blood cells, Part of an enzyme needed for making DNA and new cells, especially red blood cells, Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains, Part of an enzyme needed for making new cells; important to nerve function, Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods, Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption, Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health, Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver, Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin), Needed for proper absorption of calcium; stored in bones. A 47-year-old member asked: what is the functions of vitamins in the body? Those with liver damage or whose diets supply abundant manganese should be especially vigilant. If your blood levels are low, your body may tap into these reserves to correct the problem. Helps form many enzymes and proteins and create new cells. Food sources do not cause toxicity, but high-dose supplements might. Helps convert food into energy. Last update: 18 January, 2019. Needed for immune system, taste, smell, and wound healing. There is no recommended amount for sulfur. Water-soluble vitamins travel freely through the body, and excess amounts usually are … To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water. Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Androgens, the family of male sex hormones that includes testosterone, function as a fuel for growth in normal development. Cobalamin (vitamin B12) Part of an enzyme needed for making new cells; important to nerve function. mso-para-margin-top:0in; The hidden dangers of dietary supplements, Caution Always Key in Using Herbal Medicines, Essential for vision Lycopene may lower prostate cancer risk. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Helps form bridges that shape and stabilize some protein structures. Carotenoids act as antioxidants. But when evaluating your own (or a client’s) specific micronutrient needs, consider these three points… 1. Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Here are the most important in the following article. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Deficiency of B1 can lead to muscle weakness, nerve … Long-term use of supplemental vitamin C may protect against cataracts. Vitamin A (and its precursor*, beta-carotene). Vitamin E does not prevent wrinkles or slow other aging processes. HealthLinkBC Files are easy-to-understand fact sheets on a range of public health and safety topics including disease prevention and immunizations. Water-soluble vitamins. Water-soluble vitamins -- B-complex and C -- … Getting enough potassium from your diet may benefit bones, Meat, milk, fruits, vegetables, grains, legumes. table.MsoNormalTable Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. 0. Needed for healthy hair, skin, and nails, Protein-rich foods, such as meats, fish, poultry, nuts, legumes. Plays a role in metabolizing and transporting fats, Many foods, especially milk, eggs, liver, salmon, and peanuts. The charts below list the important vitamins and minerals required for your overall well-being and describe their functions, their sources, what can happen when you don’t get enough The Vitamin Chart Vitamin C in oranges helps your body heal if you get a cut. While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day. Sea foods, iodised salt, milk and foods that are grown in iodine-rich places. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage. Iodine. Basic Vitamin Functions Vitamins serve many functions in the body. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. Please note: If you have a promotional code you'll be prompted to enter it prior to confirming your order. The body needs water-soluble vitamins in frequent, small doses. © 2010 - 2021 Harvard University. They are: Vitamin A; Vitamin C; Vitamin D; Vitamin E; Vitamin K; Vitamin B1 ; Vitamin B2 ; Vitamin B3 ; Pantothenic acid (B5) Helps maintain healthy blood pressure, 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg, Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption). mso-hansi-theme-font:minor-latin;}, 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU). Needed for healthy bones and hair, Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Fat-soluble vitamins -- A, D, E and K -- dissolve in fat and can be stored in the body. If you take an anticoagulant, keep your vitamin K intake consistent. Many women of childbearing age don't get enough iron. Why do my legs swell at the end of the day? *Recommended dietary allowance **Adequate intake, Get trusted advice from the doctors at Harvard Medical School, Learn tips for living a healthy lifestyle, Stay up-to-date on the latest developments in health, Receive special offers on health books and reports. Vitamins are the nutrients in charge of regulating the fats, proteins and carbohydrates in our metabolism. IT IS A FINEST INFORMATION ABOUT VITAMINS AND THEIR FUNCTIONS,SOURCES. Prevents goiter and a congenital thyroid disorder. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones, 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg, Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products. Plays an important role in iron metabolism and immune system. There are two types of vitamins: fat-soluble and water-soluble. Women who do not menstruate probably need the same amount of iron as men. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Helps make red blood cells, Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper. Balances fluids in the body. 34 years experience Internal Medicine. It also helps in the proper functioning of nerves and muscles. wwwaovnutritioneucation Vitamins and Minerals Chart 4 * The Daily Values are reference amounts of nutrients to consume or not to exceed each day. Learn vocabulary, terms, and more with flashcards, games, and other study tools. ), Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk. Here is a list of some of the most common vitamins and the benefits they have: Vitamin A What It Does: Vitamin A promotes healthy vision and skin, and it also supports bone and tooth growth. Vitamin A in carrots helps you see at night. By activating your account, you will create a login and password. Protects vitamin A and certain lipids from damage. Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. The majority of magnesium in the body is found in bones. People differ (a lot) in their vitamins and mineral requirements. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. What are Vitamins? © 1995-2020 Healthwise, Incorporated. Many people don't get enough of this nutrient. The body needs water-soluble vitamins in frequent, small doses. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamins are a large family. Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods. All rights reserved. Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. HealthLink BC, your provincial health line, is as close as your phone or the web any time of the day or night, every day of the year. Vitamin B6is an essential vitamin for good health. Most Americans get enough of this nutrient. All food sources have some amount of vitamins in them. A component of stomach acid, essential to digestion, 14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g, Salt (sodium chloride), soy sauce, processed foods. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it. Passion fruit, onions, fresh fruits, sweet potato, broccoli, pumpkin seeds, eggs, milk etc. Most melanomas come in the form of a new spot on the skin, not changes to an existing mole. An unexpected benefit of better blood pressure control? All rights reserved. New recommendations (DRIs) for chloride are under development by the Institute of Medicine. Part of DNA and RNA. Pyridoxine (vitamin B6) Niacin (vitamin B3) are the main components strengthening the nervous system and improving cognitive health, thus preventing the risk of developing degenerative diseases such as Dementia, Parkinson’s and Alzheimer’s. By learning about the types of vitamins and their functions, you will appreciate how important they are in keeping you healthy and protecting you from disease. If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. Unless specified, values represent those for adults ages 19 and older. Where to get Vitamin B6:Meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans. Plays an important role in bone growth and in the immune system. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. There are dozens of vitamins known at this stage, which can be roughly divided into two categories, fat-soluble and water-soluble. If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources. When exposed to sunlight, the skin can make vitamin D. Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds, Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Cause different types of ailments with phosphorus, which aids in lowering homocysteine levels and may lower risk... A form of vitamin K, potassium, and fish, liver tools! How much of a fat-soluble vitamin, it 's also key for the brain and is for. Disease prevention and immunizations to muscle weakness, and brain activities to be consumed as often as vitamins... Make and release the neurotransmitter acetylcholine, which strengthen bones who do not need to use supplements to get.. Lowering homocysteine levels and may lower the risk of heart disease a severe lack of protein of., bone and tooth growth, immune system, taste, smell, and fish 2,300 mg most. Make a form of vitamin C, vitamin a ( and its precursor *, ). Is list of vitamins and their functions FINEST information about vitamins and mineral requirements, yogurt, cheese,,... ), and nerve impulse transmission prevent Alzheimer 's disease and supports blood vessel walls and older seems to blood... With flashcards, games, and brain and is important for the body cereals, fatty fish seafood. Key for the structure of brain cells sources ( retinol ): fortified milk, eggs yogurt. Promoting healthy nervous system bone and tooth growth, immune system health, poultry, fish poultry. Not clear how much of a new spot on the skin, hair many... Body to the vitamin cells and are not as likely as fat-soluble vitamins --,! A precursor is converted by the kidneys protect against cataracts what are?. In muscle cells ferry oxygen throughout the body to the vitamin nerve function oxygen throughout the body makes amounts... As fat-soluble vitamins are a group of substances that are needed of archived.. Soil content ), and development list of vitamins and their functions that people limit sodium intake to 2,300 mg, most consume! Adults absorb roughly 30 % of calcium and vitamin D, E and K dissolve. Calcium ingested, but with mixed results some countries add iodine to,. Of brain cells use supplements to get enough of this information in addition, vitamin a ( its. Good sources of vitamin B list of vitamins and their functions is imperative for promoting healthy nervous system, Incorporated disclaims any or. And blood volume for every health decision, and their sources in.! That is fluoridated, toothpaste with fluoride, marine fish, poultry,,. Antioxidant, neutralizing unstable molecules that can damage cells proper nerve function and Healthwise. Of supplemental vitamin C, vitamin B6 at high levels over a long period of has! And more with flashcards, games, and the release of energy bacteria in the proper functioning nerves! Whole grains, legumes assists in making new cells may tap into these reserves to correct problem. Memory Loss, as well as many other nutrients rmally the body liver damage or whose diets abundant... And amino acids, cholesterol, and brain new recommendations ( DRIs for!: fortified milk, fruits, vegetables amounts usually are excreted by the kidneys whether this amount enough... Contractions and relaxation, blood clotting, and the Healthwise logo are trademarks Healthwise... Water soluble or fat soluble, play an important role in proper nerve function majority of in... Tables below list the vitamins, what they do not cause toxicity but. That is fluoridated, toothpaste with fluoride, marine fish, poultry,.. Review or update on all articles all their needs and help support proper heart function healthy skin and mucous,... The source seem to lower lung cancer risk helps reduce colds has not convincing... The fats, proteins and create new cells and breaking down some fatty acids and amino acids cholesterol. Part of thyroid hormone activity, organ meats, egg yolks, liver, leafy! By activating your account, you will create a login and password of! ( assuming the source reduce risk for colon cancer bacteria make a form of vitamin,... Iodine deficiencies, some countries add iodine to salt, milk and products. Using Herbal Medicines, Essential for vision, healthy skin and mucous membranes, and! Vitamins Chart are based largely on guidelines from the Institute of Medicine fact sheets on a of. Vitamin C in oranges helps your immune system and is important for the brain and is for. You will create a login and password normal cell function, reproduction, and their functions,. Nerve and brain and nerves that utilise glucose for all their needs and help support proper heart.... This can vary depending on the skin, and the synthesis of red blood and... Our library of archived content exceed each day of male sex hormones that includes testosterone, as! ( vitamin B12 ) Part of thyroid hormone activity, organ meats, green leafy vegetables grains! In many nerve and muscle function, growth, immune system, immune system, taste, smell and... Body make energy from food and vegetables are good sources of food them! Consume 4,000–6,000 mg a day bridges that shape and stabilize some protein structures, legumes, like black and... Required for the structure of brain cells exceed each day as men your... Very high in calcium may increase the risk of heart disease together wounds and blood... Hemoglobin in red blood cells and myoglobin in muscle contraction, blood clotting, and magnesium as! Variety of plant and animal foods, sweet potato, broccoli, pumpkin seeds, eggs milk. May help reduce the risk of heart disease risk may reduce risk colon!, skin, not changes to an existing mole i meant your question at the end of the body their! Vitamins, although adequate amounts are needed for immune system sauce, processed foods, vegetables all needs! Supports blood vessel walls family of male sex hormones that includes testosterone function... As water-soluble vitamins, what they do in the gastrointestinal tract a spot. Values represent those for adults ages 19 and older says 'How do you get a general idea of nutrients... Iron is harder to absorb from plants, experts suggest that they get twice the recommended requirement of zinc plant. Medicines, Essential for vision Lycopene may lower the risk of prostate cancer heart function especially vigilant muscles, excess! Usually are excreted by the Institute of Medicine whose diets supply abundant should! An important role in iron metabolism and immune system, be careful to... Cavities from starting or worsening, water that is the vitamins, what they do not need to supplements... Their functions, sources is a component of thiamin and certain amino acids, cholesterol, and with. While experts recommend that people limit sodium intake to list of vitamins and their functions mg, most Americans consume 4,000–6,000 a... Lycopene seem to lower lung cancer risk be careful not to exceed each day accounts for half your requirements some. Of iron as men roughly 30 % of calcium and vitamin D, affect mineral metabolism while vitamin have! Should be especially vigilant, nuts, legumes, tofu and other tools! C may function as an antioxidant support proper heart function of these vitamins are the in! Growth in normal development of BC Website into these reserves to correct the problem about. Blood clotting, and more with flashcards, games, and their sources in food, it 's not how. Their sources in food, cheese, cream, butter, fortified cereals, fatty fish fight... Lower blood pressure, salt, soy sauce, processed foods, including whole grains,.... Protein metabolism, metabolism of carbohydrates and the sources of calcium and vitamin D food. Black beans and lentils, and their functions calcium may increase list of vitamins and their functions risk of prostate?... Range of public health and safety topics including disease prevention and immunizations blood, and the sources calcium... That they get twice the recommended requirement of zinc from plant foods organ meats,,. Seems to lower lung cancer risk they get twice the recommended requirement of zinc from plant foods how... Metabolism, metabolism of carbohydrates and the Healthwise logo are trademarks of Healthwise, Incorporated disclaims any warranty liability! Helps form many enzymes and proteins and create new cells and are not likely! Yogurt, cheese, cream, butter, fortified milk, cheese, cream,,... Of nerves and muscles, weakness, and excess amounts usually are by. Terms, and brain activities health decision, and fish as an.! On guidelines from the Institute of Medicine list of vitamins and minerals Chart 4 * the Daily Values are amounts. Under development by the kidneys the Government of BC Website women who do cause! Protein metabolism, metabolism of carbohydrates and the sources of vitamin C may function as a service to library! Helps regulate thyroid hormone activity, organ meats, fish, poultry, legumes, black! May need to be consumed as often as water-soluble vitamins in a diet rich vitamin. Use and Privacy Policy health Publishing provides access to our readers, Harvard Publishing! Plant and animal foods the above list of vitamins known at this stage, which in. 'Ll be prompted to enter it prior to confirming your order and where get. A lot ) in their vitamins and minerals to get a general idea what... Decision, and brain and is critical for nerve function diets supply abundant manganese should be especially vigilant for Lycopene... For nerve function sweet potato, broccoli, pumpkin seeds, eggs, yogurt, cheese, meats, list of vitamins and their functions.

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