#Vitamins #fatsolublevitamins #watersolublevitamins
Vitamins and its types explained in Telugu.
The water-soluble vitamins — with some of their functions — are:
Vitamin B1 thiamine: Helps convert nutrients into energy.
Vitamin B2 riboflavin: Necessary for energy production, cell function and fat metabolism.
Vitamin B3 niacin: Drives the production of energy from food.
Vitamin B5 pantothenic acid: Necessary for fatty acid synthesis.
Vitamin B6 pyridoxine: Helps your body release sugar from stored carbohydrates for energy and create red blood cells.
Vitamin B7 biotin: Plays a role in the metabolism of fatty acids, amino acids and glucose.
Vitamin B9 folate: Important for proper cell division.
Vitamin B12 cobalamin: Necessary for red blood cell formation and proper nervous system and brain function.
Vitamin C ascorbic acid: Required for the creation of neurotransmitters and collagen, the main protein in your skin.
As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions.
Since these vitamins are not stored in your body, it’s important to get enough of them from food.
Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are.
Nutrient Sources RDA or AI adults 19 years
Vitamin B1 thiamine Whole grains, meat, fish 1.1–1.2 mg
Vitamin B2 riboflavin Organ meats, eggs, milk 1.1–1.3 mg
Vitamin B3 niacin Meat, salmon, leafy greens, beans 14–16 mg
Vitamin B5 pantothenic acid Organ meats, mushrooms, tuna, avocado 5 mg
Vitamin B6 pyridoxine Fish, milk, carrots, potatoes 1.3 mg
Vitamin B7 biotin Eggs, almonds, spinach, sweet potatoes 30 mcg
Vitamin B9 folate Beef, liver, black-eyed peas, spinach, asparagus 400 mg
Vitamin B12 cobalamin Clams, fish, meat 2.4 mcg
Vitamin C ascorbic acid Citrus fruits, bell peppers, Brussels sprouts 75–90 mg
Fat-Soluble Vitamins
Fat-soluble vitamins do not dissolve in water.
They’re best absorbed when consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.
The names and functions of fat-soluble vitamins are:
Vitamin A: Necessary for proper vision and organ function.
Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth.
Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage.
Vitamin K: Required for blood clotting and proper bone development.
Sources and recommended intakes of fat-soluble vitamins are.
Nutrient Sources RDA or AI adults 19 years
Vitamin A Retinol liver, dairy, fish, carotenoids sweet potatoes, carrots, spinach 700–900 mcg
Vitamin D Sunlight, fish oil, milk 600–800 IU
Vitamin E Sunflower seeds, wheat germ, almonds 15 mg
Vitamin K Leafy greens, soybeans, pumpkin 90–120 mcg
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