Vitamins are a group of essential organic micronutrients that are needed for normal cell function, growth, and development. Many people think that vitamins are a source of energy for our bodies, but the truth is that vitamins do not provide energy. Unlike carbohydrates, lipids, or proteins, vitamins do not provide energy or serve as the body’s building materials.
Vitamin A
Vitamin A, also known as retinol (the active form of vitamin A), and beta-carotene (the inactive form of vitamin A that can be converted into vitamin A in our body), is found in plants.
Functions of vitamin A
- Acts as an antioxidant.
- Supports bone growth and development, reproduction, and cell division.
- Helps regulate the immune system, which fights infections.
- Helps maintain healthy skin.
Sources of vitamin A
- Liver
- Small fish
- Cod liver oil
- Egg yolk
- Butter
- Whole milk
- Carrots
- Sweet potato
- Pumpkin
- Mango
- Broccoli
Vitamin D
Vitamin D is an essential organic micronutrient also known as the sunshine vitamin. It is made in our skin from its precursor, cholesterol, when the skin is exposed to sunlight. 90% of our daily vitamin D requirements can be met by exposing our body to sunlight for 20 minutes between 10 am and 3 pm, two to three times a week. Vitamin D is only essential in the diet when exposure to sunlight is limited or when the body’s ability to make it is reduced.
Functions of vitamin D:
- Helps in the absorption of calcium and phosphorus from the small intestine.
- Necessary for the normal calcification of bone.
- Prevents cells from transforming into cancer cells.
Sources of vitamin D
- Milk
- Fish liver oils
- Egg yolk
- Fatty fish
- Butter
Vitamin E
Vitamin E consists of two groups of chemical compounds: tocopherols and tocotrienols. There are four types of tocopherols: alpha, beta, delta, and gamma. The most biologically active of these is alpha-tocopherol.
Functions of vitamin E
- Works as a powerful antioxidant to protect cell membranes, polyunsaturated fatty acids, and vitamin A from oxidation.
- Protects red blood cells.
- Improves absorption of vitamin A.
- Increases immune function.
- Lowers the risk of heart disease and cancer.
Sources of vitamin E
- Green leafy vegetables
- Nuts
- Vegetable oil
- Wheat germ