Eating healthy involves taking both macro and micronutrients that are required by the body. And one of the most important elements of the latter group is vitamins. They are required in small amounts to help the body grow, heal, and function well.
Vitamins are necessary micronutrients that can be taken either from whole foods or supplements. (Pexel)
There are various types of vitamins that the body needs, and often one or more of them are found to be lacking in the daily diet. This has led to the popularity of vitamin supplements. However, not many of us are aware of how exactly vitamins work and how best to consume the supplements. Taking to Instagram on May 17, Dr Priyanka Sehrawat, neurologist and general physician based in Gurugram, Haryana, answered these questions.
Types of vitamins
Vitamins can be broadly classified into two types, water-soluble and fat-soluble, shared Dr Sehrawat.
Water-soluble vitamins include vitamins B1, B2, B3, B6, B9, B12 and C. They are best absorbed on an empty stomach, and can be taken 30 minutes to one hour after breakfast. They do not need fat to get absorbed. However, tea, coffee, antacids, metformin, and gut issues can decrease the absorption.
Fat-soluble vitamins include vitamins A, D, E and K. They require food containing fat (or milk) for better absorption, and can be consumed with or just after meals. According to Dr Sehrawat, vitamin D powders are best absorbed when dissolved in milk.
Best ways to take vitamins and minerals
Dr Sehrawat shared the following pointers for the consumption of vitamins to get better results.
Have a balanced dietTake vitamin D with foodTake iron with vitamin C (lemonade)Avoid tea/coffee/smoking while having vitamins, as they reduce absorptionAvoid alcohol consumptionTake food items rich in probiotics/prebiotics (curd, banana, lassi, fermented foods)Do not take iron with calciumExercise regularly, which improves gut health and facilitates better absorptionFunctions of vitamins and minerals
All required vitamins have specific functions within the body. Dr Sehrawat listed them as follows.
Vitamins B1. B9, B12, B6: Important for nerve functionVitamin E: Keeps skin, hair and nails healthy, important for nerve functionVitamin A: Good for the eyesVitamin C: Important for gums and the walls of blood vesselsIron: Helps transport oxygen to the cellsMagnesium: Important for nerves and musclesZinc: Important for gut healthVitamin D, calcium: Important for healthy bones and jointsVitamin K: Supports blood clottingSymptoms of vitamin deficiencies
The following symptoms should encourage individuals to reach out to their healthcare professionals and ask for vitamin supplements.
Neuropathy – Vitamin B1Angular cheilosis, oral ulcers – Vitamin B12Pellagra (diarrhoea, rash, dementia) – Vitamin B3Memory loss in young people, imbalance, tingling of hands and feet – Vitamin B12Bleeding gums – Vitamin CFatigue, weakness, leg swelling – IronChronic diarrhoea – ZincNumbness, tingling in palms and soles – Vitamin B6Foods rich in vitamins
While a desi meal typically consists of dal, roti, sabzi, and rice, it often lacks foods that provide vitamins and minerals, stated Dr Sehrawat. Such foods include:
Nuts and seeds, such as walnuts, almonds, pumpkin seeds, pistachios, and raisinsFruits, such as kiwi, guava, jamun, coconut, avocado, and bananaWhole grains and millets, like ragi and bajraDates, whole eggs
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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