Health Benefits and Natural Sources of Vitamins

This article discusses the health benefits of vitamins. We will also look into the natural sources of vitamins in this article. Vitamins are the essential organic compounds that are required in small quantities for different metabolic reactions. Dietary intake of vitamins is necessary because our body either doesn’t produce vitamins or produces a meagre amount of some vitamins. There are two main types of vitamins, i.e., fat-soluble and water-soluble vitamins.

Fat-Soluble Vitamins

The reserve amount of different vitamins in the body varies. Fat-soluble vitamins include vitamin A, D, E, and vitamin K. The fat-soluble vitamins are stored in liver fat-rich tissues of the body. These vitamins are absorbed from the gastrointestinal tract in combination with dietary fats.

Water-Soluble Vitamins

Water-soluble vitamins include vitamin C and all types of vitamin B. They are readily excreted through urine due to their water-soluble nature. Hence, the body cannot appropriately store these vitamins, and there is a need for more regular intake through the diet.

Health Benefits of Vitamins

The health benefits of vitamins vary from vitamin to vitamin. A specific amount of every vitamin is required to get these benefits. For example, vitamin D is necessary to maintain calcium absorption, and vitamin K is needed to form clotting factors. Similarly, some vitamins are required for maintaining the integrity of the skin. A detailed description of the essential health benefits of vitamins is in the following section.

1) Slowing Down of Ageing

Ageing is indeed an inevitable and undeniable fact. It is also true that none of us wants to look older. With time, the body tissues undergo wear and tear changes mainly due to oxidative damage. A regular intake of the vitamin can help in slowing down ageing. Many vitamins have antioxidant property which prevents the free radical oxidative damage of the body tissues. This antioxidant mechanism is the main reason for the anti-ageing effect of the vitamins. The vitamins that are particularly important to prevent ageing include vitamin C and vitamin E.

2) Reduction in Stress and Anxiety

Like all other tissues of the body, vitamins also support the healthy functioning of neurons in the brain. Anxiety and other stress-related psychological disorders occur due to an imbalance of the neurotransmitters in the brain. The intake of vitamins helps maintain the balance of release and reuptake of these neurotransmitters at the ends of neurons. Some researches show that maintaining an appropriate intake of different vitamins can somewhat lower the symptoms of anxiety and stress.

3) Cardiovascular Health Benefits

Some researches indicate that a regular intake of vitamins promotes the healthy functioning of the heart. Vitamins with antioxidant properties such as vitamin C and vitamin prevent the free radical-mediated oxidative damage of heart vessels. Hence, they reduce the risk of clotting and Valvular disease. Some types of vitamin B also have essential roles in the functioning of the cardiovascular system.

Vitamin B 12 and folic acid (vitamin B9) are required to form new red blood cells. A deficiency of these vitamins can cause anaemia. However, it is said that taking supplements of vitamins might not be that good for cardiovascular health. Hence, if you want to get the cardiovascular benefits of vitamins, try to get them from natural sources.

4) Boosting of Immune System

A healthy immune system is necessary to beat foreign pathogens and other stresses. A regular intake of vitamins boosts the immune system and helps it deal better with infections and other diseases.

Vitamin C is essential for boosting the functioning of the immune system because it increases the proliferation and differentiation of the immune cells. Some studies also suggest immune system-related benefits of vitamin E and vitamin D. Citrus fruits and leafy green vegetables are good sources of these immune-boosting vitamins.

5) Improved Eyesight

Vitamins have several roles in promoting eye health. One vitamin that is particularly important for eyesight is vitamin A. It is necessary for the synthesis of photopigments in the eye that are required for normal vision. Vitamin C and vitamin E are also important for aye because they prevent macular damage.

6) Strengthening of Bones

Vitamin D is one of the essentials required for maintaining calcium balance in the body. Calcium is subsequently necessary for maintaining bone strength and rigidity. A deficiency of vitamin D can lead to osteoporosis and subsequent fractures of the bone. Daylight exposure is reducing day by day in modern lifestyles. Low exposure leads to a deficiency of vitamin D. Hence, it is crucial to fulfilling the body’s vitamin D needs through dietary intake or supplements.

7) Skin Related Benefits of Vitamins

Different vitamins have different beneficial effects on the skin. A regular intake of vitamins can make skin smooth and glowing. Vitamin C and vitamin E are the most essential vitamins for skin health. They help prevent the oxidative damage of the subcutaneous tissue and make the skin look more smooth. Some researches also show that vitamins can help in the regeneration of collagen. Collagen is the most essential protein required for maintaining skin tone. The intake of vitamin C, E, and vitamin A can help resolve certain skin diseases such as eczema and acne.

8) Reduced Risk of Certain Cancers

Studies indicate that intake of vitamin A and beta-carotene can reduce the risk of Hodgkin’s lymphoma. It can also reduce the risk of bladder and lung cancer. Vitamin C and vitamin E also reduce the risk of cancer. The exact mechanism by which vitamins reduce the risk of cancer is not known. However, it is hypothesized that some vitamins reduce cancer risk and cancer progression due to their antioxidant properties.

9) Aid in brain Functioning

Another benefit of vitamins is increasing the brain’s cognition, memory, and overall functioning. Besides this, as said above, vitamins can also help relieve and other disorders that occur due to an imbalance of the neurotransmitters. There is no adverse effect of vitamins if they are taken from natural sources. Hence, you can increase vitamin intake to enhance brain functioning.

10) A Balanced Metabolism in the body

Many vitamins have the role of coenzyme in the body. They bind to specific enzymes and increases their efficiency. The essential vitamins that play a significant role include vitamin B12, biotin, Vitamin B6, and folate. These vitamins are necessary to metabolize the carbohydrate, fats and amino acids. A deficiency of these vitamins will disturb the metabolism, and the body cannot extract energy from nutritional contents.

How to get Vitamins Naturally

One can take multivitamin supplements to fulfil his body’s need for vitamins. However, it is better to get the vitamin from natural sources. Certain foods have a higher amount of vitamins. Whole foods are mainly stuffed with plenty of vitamins. A detailed description of these vitamin-rich diets is in the following section.

1) Vitamin A

Vitamin A is one of the fat-soluble vitamins and has several health benefits. The foods with a high amount of vitamin A include carrots, cantaloupe, apricots, winter squash, kale, spinach, and sweet potatoes.

2) Vitamin B

All types of vitamin B have particular importance because vitamin B-6, B-9, and B-12 have a role in DNA synthesis and the formation of RBCs. Natural sources of vitamins include fruits, vegetables, meat, fish, poultry, eggs, and milk.

3) Vitamin C

Vitamin C is one of the most essential vitamins that is known for its antioxidant property. The most famous natural source of vitamin C is citrus fruits such as orange, lemon. It is also found in broccoli, papaya, bell peppers, and strawberries.

4) Vitamin D

Vitamin D is essential for maintaining calcium balance and bone strengthening. Our body synthesizes vitamins under the influence of sunlight. However, one can seek vitamin D from seafood such as salmon. Milk, eggs, and some mushrooms also contain a significant amount of vitamin D.

5) Vitamin E

Vitamin E is also a powerful antioxidant and has many health benefits. The natural sources of vitamin E include sunflowers, bell peppers, asparagus,  sunflower seeds, almonds, and spinach.

6) Vitamin K

Vitamin K is fat-soluble vitamin involved in the synthesis of clotting factors. The sources of vitamin K include kale, spinach, green vegetables, broccoli, parsley, and asparagus.

The foods contain small quantities of other vitamins and one specific vitamin; we just mentioned the vitamin with the highest concentration within a particular food. You can make a diet plan to add different foods that are rich in different kinds of vitamins.

The Takeaway Message

Vitamins are organic that are required in small quantities for the normal functioning of the human body. There are two main types of vitamins, i.e., water-soluble and fat-soluble vitamins. There are several health benefits of different vitamins.

The overall health benefits of vitamins include slowing down ageing, a low risk of cardiovascular diseases, and improved brain function. The intake of vitamins is also essential for the integrity of skin, hair, and bones.

Vitamins also play a role in maintaining the metabolic balance of the body by working as coenzymes. The intake of vitamins also increases the capability to combat infections by boosting the immune system. To avoid the deficiency of vitamins in the body, one must take vitamins from external sources. However, it is suggested to rely on natural vitamins such as fruits and vegetables instead of taking multivitamin tablets.