Vitamins: The Role and Risk of Deficiency on Our Body

Vitamins: The Role and Risk of Deficiency on Our Body

The vitamins are essential nutrients that are part of a necessary process that helps release energy from foods within its makeup and from those consumed to keep the skin, nerves, and red blood cells in constant rejuvenating mode.

Vitamin consumption has not yet reached the ideal where anyone can regularly get the body's daily needs. Some of the reasons include the high cost of supplements and minerals, the inappropriate diet plans, the lack of nutritional food intake, the lack of availability of fresh food products such as fresh vegetables and fruits, and the ever-prevalent consumption choice unhealthy food items.

The Role of Vitamins

The two types of vitamin groups would be categorized as fat-soluble vitamins and water-soluble vitamins. The fat-soluble vitamins are vitamins A, D, E, and K, and they are all usually found in the fat content in foods. These may also be found in food items such as vegetable oils, nuts, egg yolk, fish oil, whole grains, and deep green leafy vegetables.

The water-soluble vitamins come in the form of vitamin B, C, and B complex. Contains elements such as thiamin, riboflavin, niacin, folate, biotin, and Pantothenic acid. The body needs to carry out specific functions to ensure the optimum working of all the body systems.

All these vital ingredients that the body needs and cannot get from the daily diet can be obtained by taking the appropriate combinations and amounts of multivitamins and mineral supplements. However, caution should be exercised when taking these vitamins and minerals as some don't work well together. For some body systems, it may be stored and may eventually cause toxic conditions. This is especially so if other medications are being consumed simultaneously.

The Risk of Vitamin Deficiencies

Vitamin deficiencies can contribute to many diseases and the lack of total optimum body functions. These may be clearly shown in the person's inability to function daily with mental alertness and physical execution of functions accurately and precisely and the presence of frequent tired spells.

The high-risk groups that would more likely suffer from vitamin deficiencies would be the elderly, adolescents, young or pregnant and lactating women, alcoholics, cigarette smokers, vegetarians, people fasting or on dietary interventions, laxative abusers, users of contraceptives and analgesics and other medication for chronic diseases and people with specific disorders of the gastrointestinal tract.

Besides this, people who live hectic lifestyles or have very little physical activity in their daily schedules will also be another group that would most likely suffer from vitamin deficiencies. Some of the more pronounced deficiencies, such as lack of vitamin A are the leading cause of preventable blindness, diseases, and severe infections occurring in children. Lack of vitamin D in the diet could lead to brittle bones as this vitamin is essential for strong bone formation and growth.

The vitamin E supplement will play a role in supporting brain growth cardiovascular and respiratory system functions. Lack of vitamin B is also detrimental to the overall health condition of the body system as it is the main element in the manufacturing of the red blood cells that keeps the nervous system working efficiently.

Types of Vitamins and Its Source

The following is a list of some of the more prominently featured vitamins that are commonly recommended and consumed:

Vitamin A plays a role in improving eyesight and maintaining healthy skin conditions.
 Source: eggs, milk, apricots, spinach, peach, carrot, sweet potatoes, cheese, and fish.

Vitamin B has other breakdown sections, including B1, B2, B6, B12, niacin, folic acid, biotin, and Pantothenic acid. These generate energy that the body needs for daily functions, and it also actively participates in making red blood cell that carries oxygen throughout the body system.
 Vitamin B1 (thiamine): wheat germ, ham, beef liver, peanuts, green peas, pork, and brown rice.
 Vitamin B2 (riboflavin): beef liver, milk, yogurt, avocados, collard greens, and yeast.
 Vitamin B3 (niacin): chicken, salmon, beef, peanut butter, potatoes, sunflower seeds, and prunes.
 Vitamin B5 (Pantothenic acid): beef liver, eggs, avocados, mushrooms, milk, nuts, and green vegetables.
 Vitamin B6 (pyridoxine): bananas, avocados, beef, chicken, fish, seeds, and cabbage.
 Vitamin B12 (cobalamin): beef liver, clams, tuna, yogurt, milk, cheese, and eggs.
 Folic acid: beef liver, spinach, orange juice, romaine lettuce, beets, carrots, egg yolk, avocados, and apricots.
 Biotin: beef liver, almonds, peanut butter, eggs, oat bran, unpolished rice, meat, and dairy products.

Vitamin C helps strengthen the gum and muscles while also helping heal wounds and overcome infections.
 Source: oranges, brussels sprouts, strawberries, tomatoes, cabbages, broccoli, and collard greens.

Vitamin D strengthens the bones, teeth, and aids in calcium absorption.
 Source: fish, eggs, milk, dairy products, canned sardines, mackerel, herring, and shrimp.

Vitamin E takes care of lung functions and helps form red blood cells.
 Source: nuts, leafy greens, oats, wheat, sunflower, eggs, and milk.

Vitamin K plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
 Source: turnip green, broccoli, cabbage, spinach, and beef liver.


Taking vitamin supplements simply because it is the thing to do is not enough reason to start on this regiment. Also, taking vitamins without considering the individual's overall lifestyle is not a good idea. For some, taking vitamin supplements is done so in place of proper food intake, which is not wise. All these scenarios can and usually lead to either the body not absorbing the vitamin fast enough, thus retaining them to possible adverse medical complications, or having them wasted, as it simply flushes out of the body system unused.

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