Vitamins: The Foundation of Health and Well-Being

What are Vitamins and Why Are They Essential?

Vitamins are organic molecules that are essential to the functioning of the human body, playing vital roles in growth, maintenance and disease prevention. Although they are necessary in small quantities, their absence can cause serious imbalances. For this reason, they are called essential micronutrients.

While the human body is an incredible machine, it cannot produce vitamins in adequate quantities. Therefore, it is essential to obtain these nutrients through food or, in specific cases, through supplementation.

How are Vitamins Classified?

They are divided into two main groups, according to their solubility:

Fat-soluble vitamins: These dissolve in fat and can be stored in the body. They include vitamins A, D, E and K.

Water-soluble vitamins: Soluble in water, they are easily eliminated through urine and need to be ingested daily. Examples include vitamin C and the B complex.

Each vitamin performs a specific function, acting on different systems of the human body. In addition:

They are fragile: They can be destroyed by heat, light or exposure to oxygen.

They are essential: The name "vitamin" comes from "vital" and "amine", highlighting their importance for survival.

Functions and Sources of the Main Vitamins

Fat-soluble vitamins

Vitamin A

Function: Essential for vision, skin health and cell development.

Sources: Liver, carrots, spinach, sweet potatoes.

Deficiency: May cause night blindness and weakened immune system.

Vitamin D

Function: Regulates the absorption of calcium and phosphorus, strengthening bones.

Sources: Sunlight, oily fish, egg yolk.

Deficiency: Contributes to rickets, osteoporosis and fatigue.

Vitamin E

Function: Powerful antioxidant that protects cells from damage.

Sources: Nuts, seeds, vegetable oils.

Deficiency: May affect the neuromuscular and immune systems.

Vitamin K

Function: Essential for blood clotting and bone health.

Sources: Broccoli, cabbage, liver.

Deficiency: Increases the risk of bleeding.

Water-soluble vitamins

Vitamin C

Function: Stimulates the immune system and improves iron absorption.

Sources: Orange, lemon, strawberry, pepper.

Deficiency: May cause scurvy, weakness and bleeding gums.

Complex B (B1, B2, B3, B5, B6, B7, B9, B12)

Function: Promotes energy, neurological health and blood cell formation.

Sources: Whole grains, meat, eggs, green vegetables.

Deficiency: May result in anemia, mental confusion, fatigue and neurological problems.

Signs and Symptoms of Deficiency

A lack of vitamins in the body (hypovitaminosis) can manifest itself in different ways:

Weak nails and hair loss: Common in biotin (B7) and vitamin C deficiencies.

Persistent fatigue: Related to a lack of B12 or vitamin D.

Bone problems: Linked to vitamin D and K deficiency.

Skin and vision problems: Suggest a lack of vitamin A or B3.

How to Ensure a Diet Rich in Vitamins?

Eating a varied and balanced diet is the best way to ensure you get all the vitamins you need. Some tips include:

Give priority to fruits, vegetables and whole grains;

Include sources of lean protein and healthy fats;

Minimize ultra-processed foods, which are poor in nutrients.

When to Opt for Supplements?

Although diet is ideal, there are specific situations in which supplementation is necessary, such as:

Pregnancy, where folic acid needs increase;

Elderly people, who may have difficulty absorbing B12;

Health conditions such as anemia or osteoporosis.

Supplement recommendations should always be made by a doctor or nutritionist.

Conclusion

Vitamins are the foundation for a healthy life. Investing in a balanced diet and paying attention to your body's signals are fundamental steps to avoid deficiencies and ensure a life full of vitality and well-being.