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Examine Deeper Functions of Vitamins for Health

The body needs a variety of nutrients to support the performance of its organs to remain optimal. One type of nutrition that the body needs is vitamins. There are various vitamins, namely vitamins A, B, C, D, E, and K, which have different functions for the body. Vitamins themselves can be obtained naturally from the food and drinks consumed. In general, vitamins are divided into two types, namely fat soluble vitamins and water soluble vitamins. Fat-soluble vitamins, namely vitamins A, D, E, and K, will be stored in the liver and fat tissue after being absorbed from food intake. While water-soluble vitamins, namely vitamin C and the B group of vitamins, if the amount is excessive in intake, it will be wasted through urine and feces, so it is not stored in the body.

Various Functions of Vitamins for Health

Vitamins play a role in various processes in the body. The following are the functions of vitamins for the body:

  • Vitamin A

    • Vitamin A or also known as retinol functions to maintain a healthy body, especially the eye organ. In addition, vitamin A is also useful for maintaining the immune system, maintaining healthy skin, supporting fetal development, and maintaining tooth and bone growth. Vitamin A also plays a role in preventing the risk of complications and worsening of measles, especially in children. To avoid vitamin A deficiency, consume a variety of foods that are sources of vitamin A, such as carrots, spinach, liver, fish, chicken, eggs, and dairy products.

  • Vitamin B complex

    • Vitamin B complex is a group of vitamins consisting of eight types of B vitamins, namely:
    - B1 (thiamine),
    - B2 (riboflavin),
    - B3 (niacin),
    - B5 (pantothenic acid),
    - B6 (pyridoxine),
    - B7 (biotin),
    - B9 (folate),
    - B12 (cobalamin).
    Basically, this whole B complex vitamin has an important role in the body, such as preventing infection, improving brain function, supporting red blood cell production, increasing energy, helping the digestive process, and maintaining healthy heart and nerves. You can meet the needs of the B complex vitamin by consuming dairy products, eggs, chicken, spinach, beans, soybeans, kidney beans, oranges, bananas, and watermelons.

  • Vitamin C

    • Vitamin C or ascorbic acid is one type of vitamin that plays a role in the growth and repair of bone cells, teeth, and skin. In addition, vitamin C also serves to protect the body from various infections, helps the absorption of iron, accelerates wound healing, and as an antioxidant that can prevent cell damage caused by free radicals. Foods that are a source of vitamin C are oranges, cantaloupe, guava, tomatoes, strawberries, kiwi, broccoli, cabbage, and red peppers.

  • Vitamin D

    • Unlike other vitamins, vitamin D is naturally produced by the body when the skin is exposed to sunlight. Vitamin D can also be obtained from food. Vitamin D is needed by the body to help the process of absorption of calcium and phosphorus. Not only that, vitamin D is also useful for preventing disorders of the bones, such as rickets, osteomalacia, and osteoporosis, as well as strengthening the immune system. Although it is produced naturally in the body, there are still some people who experience this vitamin deficiency, especially people who live in cold climates and are rarely exposed to sunlight. That is why you still need to increase your intake of vitamin D from foods, such as fish, egg yolks, liver, and milk.

  • Vitamin E

    • Vitamin E is an antioxidant that helps protect cells from free radical damage. Do not stop there, the function of vitamin E also has a role to enhance the immune system, launch blood vessels, nourish red blood cells, and maintain blood clots. Some studies have even revealed that vitamin E is also beneficial for preventing heart disease, hypertension, atherosclerosis, and even cancer. You can meet your vitamin E intake requirements by consuming vegetable oils, nuts, green vegetables, and eggs.

  • Vitamin K

    • Vitamin K is classified as a fat-soluble vitamin. Vitamin K plays an important role in the process of blood clotting, maintaining bone health, and reducing the risk of heart disease. Vitamin K deficiency will cause bleeding that is difficult to stop, easy bruising, blood clots under the nails, and removing dark stools. Usually, vitamin K deficiency is more often experienced by babies compared to adults. Some healthy foods that contain sources of vitamin K are soybeans, green leafy vegetables, milk, and yogurt.
The function of vitamins is very important for health. However, don't overdo it in consuming it, especially for this type of fat soluble vitamin. This is because excess fat soluble vitamins can cause vitamin poisoning which can damage organs. If you intend to take additional vitamin supplements, it is advisable to consult first with a nutritionist.

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