What are Vitamins and Why Are They Essential?

Vitamins are organic molecules that are essential for 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: These are soluble in water, are easily eliminated through urine and must be ingested daily. Examples include vitamin C and the B complex.

Unique Characteristics of Vitamins

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

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

They are indispensable: 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 cellular development.

Sources: Liver, carrots, spinach, sweet potatoes.

Deficiency: May cause night blindness and weaken the immune system.

Vitamin D

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

Sources: Sunlight, fatty 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, bell pepper.

Deficiency: May cause scurvy, weakness, and bleeding gums.

B complex (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 several 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?

Adopt a varied and balanced diet is the best way to ensure the intake of all the necessary vitamins. Some tips include:

Prioritize fruits, vegetables and whole grains;

Include sources of lean proteins 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 where supplementation is necessary, such as:

Pregnancy, when folic acid requirements 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.