Maintaining a healthy body is important. One way to achieve this is to meet daily nutritional needs, including vitamins. Vitamins are organic micronutrients that play an important role in various body functions. Vitamin deficiencies can cause problems with body organs.

Read the article below to find out the types of vitamins and their benefits for body health.

Knowing the Types of Vitamins and Their Benefits for the Body

Each type of vitamin has a unique role in maintaining the health of the human body. The following are the types of vitamins and their benefits for the body.

1. Vitamin A

Vitamin A, or retinol, is a fat-soluble vitamin that can be found in various foods such as beef liver, egg yolks, fish, shrimp, carrots, darkly pigmented fruits, and dark green vegetables. Vitamin A provides benefits such as:

• Maintain eye health and help vision in low light conditions.
• Increase body endurance against infection.
• Supports fetal development and the health of pregnant women.
• Maintain healthy skin and accelerate wound healing.
• Helps the growth of bones and teeth.
• Antioxidant properties and protects body cells from damage caused by free radicals.

2. Vitamin B Complex

B complex vitamins are a group of micronutrients that have an important role in supporting body functions. There are 8 types of B complex vitamins that must be met daily, namely vitamins B1, B2, B3, B5, B6, B7, B9, and B12. The following are the benefits of vitamin B complex:

• Vitamin B1 (thiamine): Helps carbohydrate metabolism, maintains healthy skin, hair, muscles, brain, heart and nerve cells. Sources: brown rice, beans, beef, and fish.
• Vitamin B2 (riboflavin): Helps form red blood cells, supports body growth and development. Sources: milk, eggs, and green vegetables.
• Vitamin B3 (niacin): Maintains healthy skin and nerves, helps digestion, and converts food into energy. Sources: chicken, fish, peanuts and mushrooms.
• Vitamin B5 (pantothenic acid): Helps metabolize energy, fat, hormones and neurotransmitters. Source: beef, avocado, and mushrooms.
• Vitamin B6 (pyridoxine): Maintains mood, sleep cycle, and brain function, improves the immune system, and helps the formation of red blood cells. Sources: bananas, potatoes, and nuts.
• Vitamin B7 (biotin): Helps protein and carbohydrate metabolism, hormone and cholesterol production, breaks down fatty acids, and maintains healthy hair and bones. Sources: egg yolks, salmon, and almonds.
• Vitamin B9 (folic acid): Helps the formation of red blood cells, DNA production, and minimizes the risk of congenital abnormalities in the fetus. Sources: green vegetables, nuts, and beef liver.
• Vitamin B12 (cobalamin): Maintains the health of the nervous system, body metabolism, and the formation of new cells, DNA, and red blood cells. Sources: beef, salmon, and eggs.

3. Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin that supports the growth and repair of teeth, bones, and skin. This vitamin protects the body from infection, accelerates iron absorption, and accelerates wound healing. Due to its antioxidant properties, vitamin C also prevents cell damage by free radicals.Recommended foods rich in vitamin C include oranges, guava, strawberries, tomatoes, kiwi, cabbage, broccoli, spinach, red peppers and potatoes.

4. Vitamin D

Vitamin D or calciferol is needed to strengthen the immune system, increase calcium and phosphorus absorption, and maintain healthy teeth and bones. Apart from sunlight, sources of vitamin D can be found in fatty fish, beef liver, red meat, egg yolks and milk. 

5. Vitamin E

Vitamin E (alpha tocopherol) has an antioxidant effect to protect cells from free radical damage. This vitamin also helps form red blood cells, optimizes the use of vitamin K, maintains healthy skin, and strengthens the immune system. Foods rich in vitamin E include vegetable oils, green vegetables, nuts, seeds, avocado, papaya, mango, eggs and others.

6. Vitamin K

Vitamin K is a type of fat-soluble vitamin that plays a role in activating protein and calcium, which are key in blood clotting as well as bone and heart health. Vitamin K deficiency can cause bleeding and bruising problems. There are two types of vitamin K, K1 (phylloquinone) found in green vegetables, and K2 (menaquinone) in fermented foods and animal products. Food sources of vitamin K include green vegetables, spinach, broccoli, kiwi, avocado, whole grains, fish, red meat, liver and eggs.

After understanding the various types and benefits of vitamins, it is important to always pay attention to your intake. Make sure you consume foods rich in vitamins to meet your daily needs. If necessary, consult a doctor to find out the ideal amount of vitamins according to your health condition.

References:

https://www.alodokter.com/macam-macam-vitamin-beserta-manfaatnya

https://www.siloamhospitals.com/informasi-siloam/artikel/macam-macam-vitamin