Vitamins are Important Nutrients for the Body, Know the Forms, Types, and Dosages

Kapanlagi.com - Vitamins are important nutrients for the body. Vitamins are a necessary source of nutrition for the body to stay healthy. There are many types and forms of vitamins that the body needs. However, vitamins and supplements are different forms, KLovers. Vitamins are definitely supplements, but not all supplements are vitamins.

These nutrients are classified as micronutrients, which means that the body needs them in small amounts. Unfortunately, the human body cannot produce or store vitamins. That's why we need to get vitamin intake from foods that are rich in nutrients.

But you also need to understand what vitamins really are. What are the types? And what is the proper level of vitamins for the body? Here is the definition of vitamins that has been compiled from various sources. Let's check it out, KLovers.

1. Understanding Vitamins

Illustration (credit: Pixabay)

The first thing is the definition of vitamins, yes vitamins are additional nutrients needed by the body to support body performance. Generally, vitamins come from organic foods and fruits.

The human body certainly needs vitamins, this is because the body does not have its own intake for a vitamin, so we still need vitamins as additional nutrients. Different vitamins are obtained from different types of foods.

Vitamins do play an important role in the body, but you don't need too much vitamin every day. It all depends on the dosage needed by your body, and there are even some vitamins that do not need to be consumed every day.

2. Forms of Vitamins

Illustration (credit: Pixabay)

Actually, vitamins are only divided into 2 types, there are water-soluble vitamins and fat-soluble vitamins. But you must understand this, KLovers. And here are some forms of water-soluble vitamins and fat-soluble vitamins:

1. Water-soluble vitamins

For water-soluble vitamins, all types of these vitamins are soluble in water. These types of vitamins include vitamin C and B complex (vitamin B1, B6, and B12). These vitamins need to be dissolved in water first in order to be absorbed and used by the body.

However, please note that the body cannot store excess water-soluble vitamins. If the amount is excessive, the body will excrete it through the excretion system, especially through urine. Excessive intake of water-soluble vitamins can also cause poisoning, but the risk is smaller.

So you need to get a daily intake of water-soluble vitamins in the appropriate amount. You can find these vitamins in daily foods and supplements if necessary.

3. Types of Vitamins and Their Benefits

Illustration (credit: Pixabay)

There are various types of vitamins in the body, along with the benefits you can get. And here are some types of vitamins along with their benefits that you should know:

1. Vitamin A

Vitamin A functions to maintain eye health. This vitamin helps the eyes see in dim light and distinguish colors. In addition, vitamin A also plays a role in maintaining skin health and helping the immune system fight infections.

Foods that are sources of vitamin A are usually associated with carrots. However, you can also find this vitamin in beef liver, shrimp, eggs, and fish. Some products such as butter, cheese, and milk are sometimes enriched with vitamin A.

2. Vitamin D

In addition, there is also vitamin D or commonly known as calciferol. This vitamin functions to maintain the amount of phosphorus and calcium in the blood to maintain bone and teeth health. Vitamin D deficiency can cause rickets in children and osteomalacia in adults.

There are many ways to get vitamin D, you can get enough vitamin D by sunbathing in the morning sunlight. In addition, vitamin D is also found in fatty fish such as salmon, tuna, mackerel, red meat, liver, and many other types of foods that contain vitamin D.

3. Vitamin E

Then there is also the type of vitamin E that is very important for the body. As an antioxidant, the function of vitamin E is to protect body cells from damage caused by free radicals. This vitamin also strengthens the immune system, maintains skin health, and protects vitamin A from certain molecules that can damage it.

Foods rich in vitamin E are very diverse, including vegetable oil, margarine, whole grain kernels, and wheat germ. Several types of leafy vegetables, legumes, and grains such as sunflower seeds also contain this vitamin.

4. Vitamin K

For the body, vitamin K is indeed very necessary. The body needs vitamin K to activate proteins and calcium that are important in the blood clotting process. Some other studies have found that vitamin K has the potential to maintain bone health and prevent hip fractures.

Foods rich in vitamin K include green vegetables such as broccoli, water spinach, and spinach. Not only that, you can also get vitamin K intake from vegetable oils and cereal grains such as wheat, barley, and sorghum.

5. Vitamin C

For this type of vitamin, it is not something new for you. There are many benefits of vitamin C, including fighting free radicals, maintaining blood vessel and bone health, helping wound healing, and increasing collagen production.

The best sources of vitamin C are citrus fruits, tomatoes, strawberries, and guavas. There are also several types of vegetables that are rich in vitamin C, such as peppers, broccoli, spinach, and brussels sprouts.

6. Vitamin B Complex

And the last type of vitamin is vitamin B complex. Vitamin B complex is the foundation of a healthy body. This nutrient affects physical and mental health, brain function, energy changes within body cells, and your body's resistance to diseases. However, Vitamin B Complex also has benefits according to its type.

Vitamin B1 is for hair, skin, muscles, brain, and nerve cells health. Vitamin B2 is for forming red blood cells and performs the same functions as vitamin B1. Then, vitamin B3 helps with the digestive process, maintains skin and nerve health, and converts food into energy. Then there is vitamin B5 which helps in forming energy, fats, brain chemicals, steroid hormones, and hemoglobin.

Next, there is vitamin B6 which helps in mood and sleep cycle regulation, maintaining brain function, and boosting the immune system. Vitamin B7 forms energy and glucose, breaks down fatty acids, and maintains bone and hair health. Lastly, there is vitamin B12 which protects nerve cells and helps in forming new cells, blood cells, and DNA.

4. Dosage in Vitamins

Illustration (credit: Pixabay)

And the last one is the dosage for a vitamin. The dosage in vitamins depends on the type and the body's needs. So, it should not be excessive or deficient. And here are some dosages in vitamins that you can consume as reported by alodokter.com:

1. Vitamin A requires about 0.5-0.6 mg per day.

2. Vitamin B1 requires about 1.1-1.5 mg per day.

3. Vitamin B2 requires about 1.0-1.6 mg per day.

4. Vitamin B3 requires about 10-15 mg per day.

5. Vitamin B5 requires about 5-6 mg per day.

6. Vitamin B6 requires about 1.2-1.7 mg per day.

7. Vitamin B7 requires about 0.02-0.03 mg per day.

8. Vitamin B9 requires about 0.4-0.6 mg per day.

9. Vitamin B12 requires about 1.8-2.4 mcg per day.

10. Vitamin C requires about 50-90 mg per day.

11. Vitamin D requires about 15-20 micrograms per day.

12. Vitamin E requires about 11-15 micrograms per day.

13. Vitamin K requires about 35-65 micrograms per day.

Vitamins are a good source of nutrition for the body, but you also need to understand the types and dosages to avoid consuming vitamins incorrectly.

(kpl/dhm)