Vitamins are a group of elements needed for the growth and development of cells in the body. There are 13 essential vitamins that help your body function right. If you lack any of them, your body malfunctions. They are:
1- Vitamin A
2- Vitamin C
3- Vitamin D
4- Vitamin E
5- Vitamin K
6- Vitamin B1
7- Vitamin B2
8- Vitamin B3
9- Biotin
10- Vitamin B12
12- Vitamin B6
13- Folic Acid
Vitamins are divided into two types, there are Vitamins stored in fat tissue, these are vitamin A, vitamin D, and vitamin K, and the body absorbs these vitamins more easily when fatty foods are present, and there is other vitamins that dissolve in water, these vitamins are not stored in the body meaning they tend to leave the body, but the body tries to store a small part of them, so these vitamins should be taken regularly, and vitamin B12 is the only water-soluble vitamin that is stored in the liver.
There are some vitamin-like elements the body also needs: choline, carnitine
Functions of vitamins:
All the mentioned vitamins have a specific role in the body, and a lack of any vitamin causes many other health problems, and low intake of vegetables, fruits, whole grains and dairy products leads to deficiency in many vitamins. The functions of vitamins are:
1- Vitamin A: It helps in forming teeth, bones, soft tissues, mucous membranes, skin, and keeping them healthy.
2- Vitamin B6: It helps form red blood cells and keeps brain functions working.
3- Vitamin B12: It helps with metabolism, keeps the nervous system working, and forms red blood cells.
4- Vitamin C: It's an antioxidant that keeps teeth and gums healthy, helps absorb iron, and maintains healthy tissues.
5- Vitamin D: Known as the sunshine vitamin because you get it after standing in the sun for 15 minutes. Some people live where there’s little sun and don’t get enough. Some foods have vitamin D but it's hard to get enough from food alone.
Vitamin D also helps the body absorb calcium, which helps growth and keeps teeth and bones healthy.
6- Vitamin E: It is an antioxidant that helps form red blood cells.
7- Vitamin K: The body uses it to prevent blood clotting, because without it the blood sticks together.
8- Biotin: This vitamin is very important for metabolism and helps produce cholesterol.
9- Vitamin B: It’s the vitamin that helps keep your skin and nerves healthy, and it helps lower cholesterol in the body.
10-Vitamin B12: Helps tissue grow, and when Vitamin B12 is low it causes spina bifida.
13-Pantothenic Acid Needed for metabolism, and helps control cholesterol levels.
14-Choline Keeps the liver size stable, if it drops you get an enlarged liver, and it supports brain functions.
