The Role and Function of Vitamins – You May Not Know!

As one of the important minerals that contribute to the process of cell structure, metabolism and energy supply of the body, the role and function of Vitamins is something everyone knows. Currently, Vitamins are divided into 2 main types:

• Water-soluble vitamins
• Fat-soluble vitamins

However, do you really understand the role of each type of Vitamin in each group above? Don't forget to refer to this article if you really want to understand them to build a balanced diet chart!

I. What are the functions of water-soluble vitamins?

As the name suggests, the vitamins in this group will be dissolved in the body. Vitamins in groups B and C are all water-soluble minerals. According to many research results: They are not easily stored in the body and can be excreted when the body consumes too much. Their specific functions are as follows:

1. Functions of B vitamins

→ Vitamin B1 : Helps the body convert nutrients into energy. They are abundant in whole grains, meat and fish. Recommended intake is about 1.1-1.2mg.

→ Vitamin B2 : Is a mineral necessary for energy production, cell function and fat metabolism. Vitamin B2 is abundant in internal organs, eggs and milk. 

→ Vitamin B3 : Promotes energy production from food. Recommended intake is about 14-16mg/day. Vitamin B3 is abundant in meat, salmon, beans, and green vegetables.

→ Vitamin B5 : Plays an important role in fat metabolism. They are found in organs, mushrooms, mackerel, and avocado.

→ Vitamin B6 : Helps the body release sugar from stored carbohydrates for energy and to create red blood cells. Vitamin B6 is abundant in fish, milk, carrots, and potatoes.

→ Vitamin B7 : Plays a role in the metabolism of fatty acids, amino acids and glucose. Eggs, potatoes, almonds and spinach contain a lot of this vitamin.

→ Vitamin B9 : Important for proper cell division. We can find Vitamin B9 in beef, black beans, spinach, asparagus.

→ Vitamin B12 : Necessary for the formation of red blood cells and the nervous system, proper brain function. Clams, meat or fish contain large amounts of Vitamin B12.

2. Do you clearly understand the role of Vitamin C?

The main function of Vitamin C is to create neurotransmitters. Collagen, Protein. Vegetables and fruits such as bell peppers, tangerines, sprouts... contain a lot of this type of Vitamin.

II. Fat-soluble vitamins – Functions of these vitamins!

Unlike water-soluble vitamins, vitamins in this group are better absorbed when combined with fat. Another difference of fat-soluble vitamins: They will be stored in the liver and fat tissues for gradual use. Functions of fat-soluble vitamins:

Vitamin A

This type of vitamin is commonly found in liver, milk, fish, sweet potatoes, carrots, spinach. What does vitamin A do? It is one of the essential substances for vision and proper organ function. The recommended amount for adults is about 700-900 mcg.

What is the function of vitamin D?

Helps boost the immune system, supports calcium absorption and bone development. How to supplement more Vitamin D for the body? → Regularly sunbathe in the early morning. Because sunlight contains a lot of Vitamin D. In addition, we can completely supplement with fish oil and milk. Adults should only use about 600-800 IU.

Understanding Vitamin E

They have long been known as one of the minerals that help strengthen immunity, act as an antioxidant, and regenerate cells very well. Vitamin E is abundant in nuts: sunflower seeds, wheat germ, almonds... However, experts only recommend about 15mg/day.

What is the function of Vitamin K?

This is one of the minerals that is extremely necessary for blood clotting and bone development. Lack of Vitamin K, the body cannot clot blood is really a very dangerous condition. You can supplement this Vitamin for the body by eating lots of green vegetables, soybeans, pumpkin. The average amount of Vitamin K per day recommended by experts: 90-120mcg.

A review of seven studies found that adequate dietary intake of vitamins E, C, and A was associated with a 24%, 17%, and 12% reduction in the risk of developing Alzheimer's disease, respectively.

In case you are worried that your daily menu cannot help balance vitamins and supplement all the necessary minerals, you can absolutely look for dietary supplements. Currently, on the market, there are many lines of products that supplement vitamins for the body. However, please carefully research the product before using!

Hopefully, through this article, you have a clearer view of the functions of Vitamins. Try to balance them for good health! Don't forget to regularly follow NanoFrance's Website to update more interesting information!