Vitamins and Benefits for the Body

Vitamins are often found in the foods or drinks that we usually consume on a daily basis. But, do you know? Vitamins are necessary for the body for normal metabolism and growth processes.Vitamins cannot be produced in sufficient amounts by the body, therefore they must be obtained from the food consumed.

Types of Vitamins

Vitamins can be classified into two groups: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins include Vitamins A, D, E, and K. Meanwhile, water-soluble vitamins include Vitamin C and the B Complex vitamins.

Benefits of Vitamins

Vitamins help refresh the body; without vitamins, the body cannot metabolize optimally. Here are the benefits of vitamins and the types we can find.

• Vitamin A

Vitamin A is a vitamin that plays a role in the formation of good eyesight, maintaining skin health, and supporting the body's immunity. Food sources that are rich in vitamin A include milk, fish, vegetables (especially those that are green and yellow), and also fruits. (terutama yang berwarna merah dan kuning, seperti cabai merah, wortel, pisang, dan pepaya).

• Vitamin D

Vitamin D is also one type of vitamin that is commonly found in animal foods, including fish, eggs, milk, and its processed products, such as cheese. The body part most affected by this vitamin is the bones, and it can help with calcium metabolism and bone mineralization. The skin will soon produce vitamin D when exposed to sunlight. (sinar ultraviolet).

• Vitamin E

Vitamin E plays a role in maintaining the health of various tissues in the body, ranging from skin tissue, eyes, red blood cells to the liver. In addition, this vitamin can also protect the human lungs from air pollution.Vitamin E is commonly found in fish, chicken, egg yolks, yeast, and vegetable oils.

• Vitamin K

Vitamin K plays a significant role in the formation of a healthy circulatory system and wound healing. Sources of Vitamin K include milk, egg yolks, and fresh vegetables, which are good sources for meeting the body's needs.

• Vitamin C

Vitamin C also plays a role as a compound that forms collagen, which is an important protein that makes up the tissues of the skin, joints, bones, and other supportive tissues. Related to its ability to neutralize free radicals, vitamin C can help reduce the mutation rate in the body, thereby lowering the risk of various degenerative diseases, such as cancer. Through this mechanism, vitamin C plays a role in maintaining the body's fitness and helping to prevent various types of diseases. Sources of vitamin C include oranges, tomatoes, strawberries, kale, potatoes, green chili, green lettuce, and guava.

• Vitamin B

Several types of vitamins that belong to the B group also play a role in the formation of red blood cells (erythrocytes). The main sources of vitamin B come from milk, wheat, fish, and green vegetables.

• Vitamin B1

Vitamin B1 functions to maintain skin health. Sources of Vitamin B1 include rice, yeast, wheat, soybeans, milk, peanuts, and legumes.

• Vitamin B2

This vitamin also plays a role in the formation of steroid molecules, red blood cells, and glycogen, as well as supporting the growth of various body organs, such as skin, hair, and nails. Sources of vitamin B2 are abundant in fresh vegetables, soybeans, egg yolks, and milk.

• Vitamin B3

This vitamin plays an important role in carbohydrate metabolism to produce energy, as well as in fat and protein metabolism. In the body, vitamin B3 has a significant role in maintaining blood sugar levels, managing high blood pressure, and aiding in the healing of migraines and vertigo.

• Vitamin B5

Vitamin B5 (pantothenic acid) is heavily involved in enzymatic reactions within the body. Vitamin B5 can be found in various types of animal foods, ranging from meat, milk, kidneys, and liver to plant foods, such as green vegetables and legumes.

• Vitamin B6

This vitamin plays a role in nutrient metabolism and the production of antibodies as a defense mechanism for the body against antigens or harmful foreign compounds. This type of vitamin is easily obtainable as it is abundant in rice, corn, legumes, meat, and fish.

• Vitamin B12

A deficiency of vitamin B12 can lead to anemia. The main sources come from fish, shellfish, beef, poultry, eggs, milk, and its processed products.

For friends of Hermina who need more information, you can go directly to RSU Hermina Samarinda.

Source: M. Subandi (diakses 2024). Food Science and Nutrition Vitamins
Reviewed By: Dr. Benedicta Afianti I., SpGK