Vitamins are organic compounds that our bodies require in small quantities to support various physiological functions. Unlike macronutrients (proteins, carbohydrates, and fats), vitamins do not directly contribute to energy production; instead, they act as cofactors or regulators of crucial biochemical processes. To ensure optimal health, understanding what vitamins are and how they work is essential. Moreover, knowing where to find reliable sources, such as visiting stores like Holland & Barrett Dubai Mall, can help meet dietary needs and prevent nutrient deficiencies.
Types of vitamins
There are two main categories of vitamins based on whether they dissolve in water or fat:
Fat-soluble vitamins
A, D, E, and K are stored in body tissues, primarily in the liver and adipose tissue, until needed. Because they remain in the body longer, toxicities may occur if taken in large quantities. Excessive consumption should always be avoided, especially without consulting a healthcare provider.
Water-soluble vitamins
B complex (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C cannot be stored efficiently and must be consumed frequently through dietary sources. Any surplus is eliminated via urine, making deficiencies more likely if intake is insufficient.
Functions of vitamins
Each vitamin has distinct roles in supporting overall health and wellbeing. Below is an overview of key functions:
- Vitamin A: Necessary for vision, growth, cell division, reproduction, immunity, and maintenance of healthy bones, teeth, and mucous membranes.
- Vitamin D: Facilitates calcium absorption, promotes bone mineralization, supports immune function, and reduces inflammation.
- Vitamin E: Acts as an antioxidant, protecting cells from free radical damage; also involved in immune response, DNA repair, and metabolic processes.
- Vitamin K: Plays a role in blood clotting, preventing excessive bleeding after injuries, and maintaining strong bones by assisting in calcium utilization.
- B complex: Supports energy metabolism, nerve function, red blood cell formation, hormonal balance, and mental health.
- Vitamin C: Serves as an antioxidant, enhances iron absorption, contributes to collagen synthesis, and strengthens the immune system.
Absorption of vitamins
Proper digestion and absorption of vitamins depend on various factors; including food choices, gut health, cooking methods, medications, and genetic variations. For example:
Fat-soluble vitamins need dietary fat to be absorbed effectively. Consuming sufficient amounts of healthy fats alongside these vitamins ensures efficient uptake. Cooking vegetables in oil or adding avocado to salad increases absorption rates significantly compared to eating raw veggies alone.
