Anytime Plus – Vitamins are a nutrition important for the body. Vitamins are nutrients that are needed for the body to stay healthy. There are many types and forms of vitamins that are needed by the body. However, vitamins and supplements are different forms. Vitamins are definitely supplements, but not all supplements are vitamins.
These nutrients are classified as micronutrients or micronutrients, which means the body needs them in small amounts. Unfortunately, the human body cannot make its own vitamins or store their reserves. That is why we must get our vitamin intake from foods that are rich in nutrients.
But you also have to understand what exactly vitamins are? What are the types? And how the levels of vitamins are good for the body. For this reason, the following definitions of vitamins have been quoted from various sources. Let’s just check KLovers.
1. Definition of Vitamins
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For the first, there is an understanding of vitamins, yes vitamins are additional nutrients needed for the body to be able to support the body’s performance. Generally, vitamins come from foods and fruits that are organic.
The human body of course 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 food.
Vitamins do play an important role for the body, but you don’t need too many vitamins every day. It all depends on the dose your body needs, there are even some vitamins that don’t need to be consumed every day.
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2. Forms of Vitamins
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Actually vitamins are only divided into 2 parts, there are water-soluble vitamins and fat-soluble vitamins. But of course you have to 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 these types of vitamins are water -soluble. These types of vitamins are like, vitamins C and B complex
(vitamins B1, B6, and B12). This type of vitamin must be broken down in water before it can be absorbed and used by the body.
But keep in mind, KLovers, the body cannot store excess water-soluble vitamins. If the amount is excessive, then the body will get rid of it through the excretory system, especially through urine. Excess intake of water-soluble vitamins can also cause poisoning, but this risk is smaller.
So you have to get the intake of water soluble vitamins every day in the appropriate amount. You can find this vitamin in your daily diet as well as supplements if needed.
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3. Types of Vitamins and Their Benefits
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There are various types of vitamins in the body, along with the benefits that you can get. And here are some types of vitamins along with their benefits that you can know:
1. Vitamin A
Vitamin A serves to maintain eye health. This vitamin helps the eye to see in dim light and distinguishes the color of objects. In addition, vitamin A also plays a role in maintaining healthy skin and helping the immune system fight infection.
Food sources of vitamin A are usually identical to carrots. In fact, you can also find this vitamin in beef liver, shrimp, eggs, and fish. Some products such as butter, cheese, and milk are sometimes also fortified with vitamin A.
2. Vitamin D
In addition there is also vitamin D or commonly called calciferol. This vitamin functions to maintain the amount of phosphorus and calcium in the blood to maintain healthy bones and teeth. 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 basking in the morning sun. In addition, vitamin D is also contained 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 the body needs. 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 healthy skin, and protects vitamin A from certain molecules that can damage it.
Foods rich in vitamin E are very diverse, including vegetable oils, margarine, whole grains, and whole grains. Some types of green leafy vegetables, nuts, and grains such as cauliflower also contain this vitamin.
4. Vitamin K
For the body, vitamin K is really needed properly. The body needs vitamin K to activate proteins and calcium which are important in the blood clotting process. Several 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, kale, 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 is not a new thing for you. There are many benefits of vitamin C, including fighting the effects of free radicals, maintaining healthy blood vessels and bones, 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 bell peppers, broccoli, spinach, and brussels sprouts.
6. Vitamin B Kompleks
And the last type of vitamin is the B complex vitamin. Vitamin B complex is the foundation of a healthy body. These nutrients affect physical and psychological health, brain function, changes in energy in body cells, to your body’s resistance to disease. However, Vitamin B Complex also has benefits according to its type.
Vitamin B1 for healthy hair, skin, muscles, brain, and nerve cells. Vitamin B2 to form red blood cells and performs the same function as vitamin B1. Then, vitamin B3 to help the digestive process, maintain healthy skin and nerves, and convert food into energy. Then there is also vitamin B5 which helps form energy, fat, brain chemicals, steroid hormones, and hemoglobin.
Then there is vitamin B6 which helps regulate mood and sleep cycles, maintain brain function, and boost immunity. Vitamin B7 forms energy and glucose, breaks down fatty acids, and maintains healthy bones and hair. And finally there is vitamin B12 to protect nerve cells and help form new cells, blood cells, and DNA.
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4. Dosage in Vitamins
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And lastly, there is a dose for a vitamin. Dosage in vitamins according to the type and needs for the body. So it can’t be too much or too little. And here are some doses of 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 needs about 0.4-0.6 mg per day.
9. Vitamin B12 requires about 1.8-2.4 mcg per day.
10. Vitamin C needs about 50-90 mg per day.
11. Vitamin D needs about 15-20 micrograms per day.
12. Vitamin E requires about 11-15 micrograms per day.
13. Vitamin K needs about 35-65 micrograms per day.
Vitamins are a good source of nutrition for the body, but you also need to understand the type and dosage so that you don’t go wrong in taking vitamins.
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