It also helps in the proper functioning of nerves and muscles. Prevents goiter and a congenital thyroid disorder. list of all vitamins and their functions. List of Vitamins and Their Functions. Please note the date of last review or update on all articles. Getting enough potassium from your diet may benefit bones, Meat, milk, fruits, vegetables, grains, legumes. Vitamin E does not prevent wrinkles or slow other aging processes. Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Legumes, like black beans and lentils, and seeds are go-to sources. People older than 50 and some vegetarians may need to use supplements to get enough B12. Balances fluids in the body. 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. It's also key for the structure of brain cells. Food sources do not cause toxicity, but high-dose supplements might. through natural sources because that is the right way, or I take vitamin supplements'. ** Units of measurement have been updated. 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. By activating your account, you will create a login and password. 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. Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results. Diets rich in vitamin E may help prevent Alzheimer's disease. Balances fluids in the body. If you take too much of a fat-soluble vitamin, it could become toxic. Builds and protects bones and teeth. COBALAMIN (vitamin B 12) Aids in lowering homocysteine levels and may lower the risk of heart disease. mso-style-noshow:yes; Last update: 18 January, 2019. More than half of the copper in foods is absorbed. In addition, vitamin A helps your immune system and is important in the reproductive process. If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Helps metabolize amino acids, cholesterol, and carbohydrates. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health. If you take an anticoagulant, keep your vitamin K intake consistent. 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. But when evaluating your own (or a client’s) specific micronutrient needs, consider these three points… 1. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Many people don't get enough of this nutrient. mso-hansi-theme-font:minor-latin;}, 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU). Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. mso-para-margin-top:0in; Androgens, the family of male sex hormones that includes testosterone, function as a fuel for growth in normal development. 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. B vitamins in whole grains help your body make energy from food. What this guide covers Vitamins are organic compounds that the body needs for normal growth and activity. Plays an important role in iron metabolism and immune system. Helps form teeth and bones. 0. Needed for healthy skin, hair, blood, and brain. Vitamin A in carrots helps you see at night. Vitamin C in oranges helps your body heal if you get a cut. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Those with liver damage or whose diets supply abundant manganese should be especially vigilant. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. 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. All vitamins, be it water soluble or fat soluble, play an important role in proper functioning of the body. Vitamins are the nutrients in charge of regulating the fats, proteins and carbohydrates in our metabolism. https://www.healthlinkbc.ca/health-topics/ta3868, Find More Information on the Government of BC Website. If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. What can we help you find? Needed for immune system, taste, smell, and wound healing. No rmally the body makes small amounts of choline. 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. Helps make and break down some fatty acids. This information does not replace the advice of a doctor. Many people don't get enough of this nutrient. Keeps dental cavities from starting or worsening, Water that is fluoridated, toothpaste with fluoride, marine fish, teas. 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. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Most Americans get enough of this nutrient. 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. The hidden dangers of dietary supplements, Caution Always Key in Using Herbal Medicines, Essential for vision Lycopene may lower prostate cancer risk. Previous Daily Vitamins and Plant Protein . Metabolism: Vitamins can act as enzymes, factors, co factors and substrates to provide the needed "parts" so that your "machinery" works. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Below is the vitamins list that highlights the importance of vitamins and the sources of food containing them. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Where to get Vitamin B6:Meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans. Women who do not menstruate probably need the same amount of iron as men. Sea foods, iodised salt, milk and foods that are grown in iodine-rich places. Whole grains like brown rice and quinoa are also high in vitamins, especially B vitamins such as vitamin B1 or thiamin, vitamin B2 … Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Helps maintain steady heartbeat and send nerve impulses. Enter search terms and tap the Search button. 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). The tables below list the vitamins, what they do in the body (their functions), and their sources in food. Types of Vitamins and Their Functions. Deficiency causes burning feet and other neurologic symptoms. Unless specified, values represent those for adults ages 19 and older. Carotenoids act as antioxidants. 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. Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Here are the most important in the following article. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. … mso-style-parent:""; People differ (a lot) in their vitamins and mineral requirements. Supplements can reduce the number of non-spinal fractures, Fortified milk or margarine, fortified cereals, fatty fish. Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. It promotes protein metabolism, metabolism of carbohydrates and the release of energy. 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. Protects vitamin A and certain lipids from damage. May help prevent hip fractures, Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Aids in lowering homocysteine levels and may lower the risk of heart disease. All rights reserved. Functions of vitamin B complex Vitamin B complex is imperative for promoting healthy nervous system. 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. To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water. Vitamin B is a water soluble vitamin. 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. Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. A diet rich in potassium seems to lower blood pressure. {mso-style-name:"Table Normal"; Browse Disease Prevention HealthLinkBC Files. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure, Salt, soy sauce, processed foods, vegetables. While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day. Helps convert food into energy. HealthLinkBC Files are easy-to-understand fact sheets on a range of public health and safety topics including disease prevention and immunizations. Plays an important role in bone growth and in the immune system. I meant your question at the top which says 'How do you get your vitamins? Basic Vitamin Functions Vitamins serve many functions in the body. 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. Getting enough potassium from your diet may benefit bones, meat, milk etc of.. 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