Vitamin – Function in the diet // Category

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05 Jul

There are 13 vitamins identified as essential: vitamins A, C, D, E, K, and 8 B vitamins. This means they are vital along with the essential minerals in maintaining YOU. Repair, Reproduction, Growth, Energy etc

Vitamins help in maintaining healthy eyes and skin, acting as antioxidants to protect your cells from damage. Reproduction & growth, strong bones and normal blood clotting. 

Our essential vitamins are found in foods from grains, vegetables, fruits, dairy products, meats and the whole range of beans.  By eating a variety of nutrient-dense foods you will have a vitamin-rich diet.

Fat-Soluble vitamins

These vitamins are A, D, E, and K. They are available in foods containing fats. The body assimilates these vitamins as it does dietary fats. They don’t break down in the water.

Vitamin A

Supporting physiological functions through the body, including:

  • Vision
  • Bone health
  • Immune system
  • Blood clotting

Dietary sources

Individuals can acquire vitamin A through dietary sources.

Animal sources give preformed vitamin A or Retinol. These are prepared for the body to use.

Thus, arrangements of repairs regularly show vitamin A substance as “vitamin A RAE.” RAE signifies “retinol movement reciprocals.”

Animal’s with high levels of these vitamins include:

  • Fish liver oil
  • Hamburger liver
  • Cheese, milk, and other dairy items

Good sources of beta carotene include:

  • Yam
  • Kale, spinach, and other green, verdant vegetables
  • Carrots
  • Melon
  • Dark coloured peas
  • Certain cereal grains

Vitamin D

Individuals get vitamin D:

  • Normally through exposure to daylight as well as in the diet
  • Through natural foods
  • As supplements, if you feel you are lacking from your normal regime


Vitamin D has two fundamental jobs in the body:

  1. It keeps up bone strength by promoting calcium uptake.
  2. It boosts body system support by creating calcium serum in the blood so it can be transported.

Dietary sources

An individual can get some vitamin D from the sun, yet the majority of us need to utilize different sources, as well. The basic option is food.

Dietary sources include:

  • Oily fish and fish oils
  • Dairy foods, plant-based milks, and oats
  • Meat liver
  • Eggs

Vitamin E

Vitamin E is a cancer prevention agent that can enable the body to decimate free radicals. Free radicals are destructive particles that can cause damage to the normally smooth cell walls. Oxidative pressure can prompt cell harm, and this can bring about damage leading to different illnesses. Vitamin E may help shield the body from a scope of medical problems.


A few reasons why the body needs vitamin E are:

  1. as a cancer prevention agent
  2. to help the immune system
  3. to widen veins and help slow thickening

Dietary sources `

Great sources of vitamin E include:

  • wheat germ oil
  • sunflower seeds and oil
  • almonds, hazelnuts, and peanuts
  • spinach and broccoli
  • kiwi 
  • products that originate from the soil

Vitamin K

Vitamin K enables the body’s clotting function. Blood thickening is essential to our survival.


Aside from blood coagulating, vitamin K may likewise:

  • reduce the danger of coronary illness
  • improve bone wellbeing
  • reduce excess amounts of calcium in the blood

Dietary sources

Food sources of vitamin K-1 and K-2 include:

  • kale
  • liver
  • spinach
  • parsley
  • spread
  • egg yolks

The Water-Soluble Vitamins C and B

Vitamin B

B vitamins are significant for ensuring the body’s brain function, energy levels and cell metabolism. They help the body convert food into energy (digestion), make fresh blood cells, and keep up healthy skin cells, synapses, and other body tissues.

Vitamin C

Job and Function

Bolsters numerous basic body functions, including:

Cell reinforcement: Your body utilizes cancer prevention agents to protect itself against oxidative pressure. Vitamin C is one of its most significant immune support vitamins and has been linked as a significant vitamin to support the body in its fight against cancer.

Collagen development: Without vitamin C, the body can’t combine collagen, the primary protein in connective tissue. Therefore, deficiencies have a negative effecton your skin, ligaments, tendons and bones

Resistant capacity: Immune cells contain significant levels of vitamin C. During contamination/infection, its levels are immediately drained.

Dietary Sources

  • The primary dietary sources of vitamin C are products grown from the ground.
  • Cooked animal-sourced foods contain essentially no vitamin C, yet low amounts can be found in raw liver, eggs, fish roe, meat and fish
05 Jul

Vitamins and minerals are synergistic in maintaining our body’s function, along with the Protein, Fats, Simple carbohydrates and Complex carbohydrates. With the correct balance of all of these, we are well supported, a deficiency in any of them will be detrimental to our health.

As with the 13 essential vitamins, there are essential minerals, there are said to be 16 these are:

Calcium, Chloride, Chromium, Copper, Floride, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium, Sulfur and Zinc. 

Minerals are essential in maintaining blood pressure, hydration & electrolyte balance, as well as bone health; making new cells; delivering oxygen to cells; and contributing to normal muscle and nerve functioning.  Minerals are obtained from foods, with specific minerals being found only in certain foods.  By eating a variety of nutrient-dense foods from the 5 food groups, you will have a mineral-rich diet.

Two minerals of particular importance are calcium and iron. Unfortunately, in so many of our diets, we do not enough iron or calcium.  Calcium is required for the foundation of strong bones and teeth.  Calcium levels throughout life are essential for the maintenance of bone density to prevent osteoporosis (where bones lose Calcium their matrix becomes compromised and this can lead to bones that can fracture easily).  Calcium is found mostly in the milk group – milk, cheese, and yoghurt.  Some food manufacturers add Calcium in their production process; therefore, calcium-fortified juices and cereals also provide ample amounts of calcium.  Smaller amounts of calcium can be found in tofu, greens, and legumes.

Minerals deficiency

The world moves at a rushed pace nowadays. In the event that you have a feeling that you’re continually running on the edge, you’re not the only one. Many people say that they simply don’t have the energy they need to function. Once in a while, the reason for tiredness is self-evident — for instance, getting over a cold or other illness, or not getting enough rest. Vitamin deficiency may be the root cause. It may be best to request your doctorto check a couple of vitamin levels, for example, the three we’ve recorded below.