13 Vitamins
Besides the macro-nutrients, the body also requires micro-nutrients so that it can function properly. They are called micro-nutrients because the body needs them in very small amounts. Although very small amounts are needed, if the body is deficient even in only one of them, there will be serious health consequences.
The micro-nutrients can be divided in two groups: Vitamins and Minerals. There are 13 essential vitamins and they can be divided in water-soluble and fat-soluble vitamins.
WATER-SOLUBLE VITAMINS
VITAMIN B-COMPLEX:
Vitamin B1 (thiamine) is part of the B complex vitamins and it is water soluble. B1 converts glucose to energy and it improves the functioning of the nervous system. It assists in blood formation and production of hydrochloric acid (HCL.) It optimizes cognitive activity and brain function, which improves our learning capacity…
Vitamin B2 (riboflavin) helps with the production of energy and in maintaining a healthy skin ans vision. It is necessary for red blood cell formation, antibody production and cell respiration…
Vitamin B3 (niacin) helps in maintaining healthy nervous and digestive system and healthy skin. It is essential for converting carbs, protein and fat into energy. It is involved in the production of HCL – hydrochloric acid, normal secretion of bile and production of sex hormones. This vitamin is a good memory enhancer..
Vitamin B5 (pantothenic acid) is needed for the producing of red blood cells, adrenal hormones and neurotransmitters. It is involved in carbs, fat and protein metabolism and vitamin utilization. It helps in fighting off fatigue, depression and anxiety. It also prevents certain forms of anemia…
Vitamin B6 (pyridoxine) is needed for the metabolism of carbohydrates and proteins and for the formation of red blood cells. It is also involved in the brain development and brain processes, immune function and steroid hormone activity…
Vitamin B7 (biotin) is involved in the metabolism of protein, carbs and fat. It is necessary for the production of fatty acids, cell growth, bone marrow and nerve tissue. Biotin is also needed for healthy sweat glands, hair and skin…
Vitamin B9 (folate) is needed for protein metabolism, red and white blood cell formation, healthy cell division and for proper development of the baby during pregnancy. It may also help ease depression and anxiety…
Vitamin B12 (cobalamin) is a water soluble vitamin that is necessary for healthy nervous system, due to its role in the synthesis of myelin. It is also necessary for protein synthesis and carbs and fat metabolism. Vitamin B12 helps in the utilization of iron, so it is important for preventing anemia. It also assists in the production of acetylcholine, which improves memory and learning…
Vitamin C is a water-soluble vitamin and it is involved in more than 300 processes in the body. It helps with Collagen synthesis (important for skin, cartilage, and blood vessels)…
FAT-SOLUBLE VITAMINS
Vitamin A is a fat soluble vitamin and it acts as an antioxidant. It is very important for the maintenance of the immune system and good vision. It is also important for growth and development, since it is involved in the formation of bones and teeth, aids in fat storage and the body can not utilize the protein without it. It is also necessary for new cell growth…
Vitamin D Vitamin D is a fat soluble vitamin. It can be produced by the body in the presence of sunlight. It helps with promoting calcium absorption and bone health…
Vitamin E is one of the fat soluble vitamins. Promotes skin health and reducing signs of aging. It helps with protecting cells from oxidative damage (antioxidant properties)…
Vitamin K is a fat soluble vitamin. It promotes wound healing and supports cardiovascular health. It helps with blood clotting (essential for synthesis of clotting factors in the liver)…