best vitamins that are water-soluble dissolve in water and are not retained by the body; any excess is excreted by the kidneys. Because these best vitamins don’t last long in the body, we need a steady supply in our food. Eight B is also one of best vitamins (the B vitamin complex) and vitamin C are water-soluble vitamins.
Thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin, and pantothenic acid are the eight B vitamins that make up the “B complex.” B vitamins can be found in a wide range of animal and plant meals.
Fat-soluble best vitamins, unlike their water-soluble counterparts, are kept in the liver and fatty tissue of the body. Because excess fat-soluble vitamins are stored in the liver, there are health hazards connected with having too many of them in the body.
A, D, E, and K are fat-soluble best vitamins. Vitamin A is typically obtained through animal sources of food, although the human body may also convert beta-carotene present in plant sources, such as carrots, spinach, and beets, intobest vitamins A if necessary. This vitamin has several functions, including eye health, bone growth, tooth formation, reproduction, cell division, and immune system modulation.
Purpose of Vitamins
best vitamins are employed in a variety of ways by your body. While vitamins do not directly function as a source of energy, they do support the enzymes that generate energy from foods such as carbohydrates and lipids. Here are some additional ways vitamins help your body:
What are fat-soluble vitamins?
These best vitamins are fat-soluble (lipid). They’re absorbed in fat globules that go into general blood circulation via your small intestine’s lymphatic system.
Fat-soluble vitamins include:
Vitamin A maintains your skin healthy and helps your immune and reproductive systems function correctly. It can also improve your vision in low-light situations.
Symptoms of vitamin A insufficiency include:
Night blindness (nyctalopia) — you may find it difficult to see well in dim light or in the dark. Conjunctival xerosis — your eyes are abnormally dry.
Bitot spots are foam-like marks on both eyes’ whites.
Good sources of vitamin A are:
- liver and liver paté — you should avoid these if you’re pregnant
- sweet potatoes
- oily fish — like salmon and mackerel
Vitamin E is a powerful antioxidant that can help protect your cells from harm. Antioxidants’ protective function may aid in the prevention of chronic diseases such as heart disease and cancer. Vitamin E is also necessary for immune function, blood vessel health, skin health, and eye health.
Vitamin E can be found in the following foods:
- sunflower seeds
- fish — like shrimp and trout
- plant oils — like sunflower and rapeseed
Vitamin D is required for strong bones, muscles, and an immune system. Vitamin D deficiency has been linked to osteoporosis, heart disease, diabetes, cancer, and depression.
- egg yolks
- oily fish — like salmon and mackerel
- red meat
- fortified foods — like some dairy milk, plant milk, cereals, and orange juices
Vitamin K is a group of vitamins needed for blood clotting (helping wounds heal) and bone health. A diversified and balanced diet rich in green leafy vegetables, vegetable oils, and some fruits should provide all of the vitamin K your body requires. Your gut bacteria also create vitamin K, which your body can absorb.
- green leafy vegetables — like kale, cabbage, and spinach
- soybeans and soybean oil
- fermented foods — like natto
What are water-soluble vitamins?
Water is able to dissolve these vitamins. Because most water-soluble vitamins aren’t stored in your body, you’ll need to eat them on a daily basis to replenish your supply. Your body swiftly eliminates any surplus nutrients once they’ve been absorbed, usually through urine. The following are examples of water-soluble vitamins and their sources:
Ascorbic acid is the chemical name for this substance.
· It’s a water-soluble substance.
· It aids in the development of collagen, wound healing, and bone growth. It also strengthens blood vessels, stimulates the immune system, helps the body absorb iron, and works as an antioxidant.
· Scurvy can result from a deficiency, which causes bleeding gums, tooth loss, and poor tissue growth and wound healing.
· Sources to consider: Fruit and vegetables are among them, but cooking eliminates vitamin C.
Vitamin B1 (thiamin)
Vitamin B1 aids in the use of carbohydrates for energy.
The following are some excellent resources:
- fish — like salmon, tuna, and mussels
- green peas
- black beans
- brown rice
Vitamin B5 (pantothenic acid)
Pantothenic acid aids in the conversion of food into energy and is particularly crucial in the formation and breakdown of lipids. Pantothenic acid can be found in the following foods:
- whole milk
- sweet potatoes
- shiitake mushrooms
- fish — like salmon
- meat — like lean chicken and beef
Vitamin B6 (pyridoxine)
Over 100 enzyme reactions involved in metabolism require vitamin B6. It also aids in the development of the brain during pregnancy.
Vitamin B6 can be found in the following foods:
- meat — like lean chicken, pork and beef
- fish — like tuna and salmon
- some fruits — like banana, cantaloupe and oranges
- some fortified breakfast cereals
- some vegetables — especially dark leafy greens
With these best vitamins have a lot of benefits for your health and overall well-being. They can help you achieve your wellness and health objectives by supplementing the nutrients you obtain from meals. However, you can only gain the above-mentioned benefits if you remember to take your vitamins on a regular basis and mix them with a nutritious, well-balanced diet.