Vitamin Functions to Know for Intro to Nutrition

Vitamins are essential nutrients that play vital roles in our health. They support everything from vision and immune function to energy metabolism and cell growth, making them crucial for overall well-being and proper nutrition. Understanding their functions helps us make better dietary choices.

1. Vitamin A: Vision and immune function

   • Essential for maintaining healthy vision, particularly in low-light conditions.
   • Supports the immune system by promoting the function of white blood cells.
   • Plays a role in skin health and cellular communication.

2. Vitamin C: Antioxidant and collagen synthesis

   • Acts as a powerful antioxidant, protecting cells from damage by free radicals.
   • Crucial for the synthesis of collagen, which is important for skin, cartilage, and bone health.
   • Enhances the absorption of iron from plant-based foods.

3. Vitamin D: Calcium absorption and bone health

   • Facilitates the absorption of calcium and phosphorus, vital for maintaining strong bones.
   • Supports immune function and may reduce the risk of chronic diseases.
   • Can be synthesized by the body through sunlight exposure.

4. Vitamin E: Antioxidant protection of cell membranes

   • Functions as an antioxidant, protecting cell membranes from oxidative damage.
   • Supports immune function and skin health.
   • May play a role in preventing chronic diseases, including heart disease.

5. Vitamin K: Blood clotting and bone metabolism

   • Essential for the synthesis of proteins required for blood clotting.
   • Plays a role in bone metabolism and helps maintain bone density.
   • Found in green leafy vegetables and some fermented foods.

6. Thiamin (B1): Energy metabolism and nervous system function

   • Important for converting carbohydrates into energy.
   • Supports proper functioning of the nervous system.
   • Deficiency can lead to neurological issues and fatigue.

7. Riboflavin (B2): Energy metabolism and cellular growth

   • Plays a key role in energy production and the metabolism of fats, drugs, and steroids.
   • Important for cellular growth and function.
   • Contributes to the maintenance of healthy skin and eyes.

8. Niacin (B3): Energy metabolism and DNA repair

   • Involved in the conversion of food into energy through its role in metabolism.
   • Supports DNA repair and the production of stress and sex hormones.
   • Can improve cholesterol levels and support cardiovascular health.

9. Vitamin B6: Protein metabolism and red blood cell formation

   • Essential for amino acid metabolism and the synthesis of neurotransmitters.
   • Plays a role in the production of hemoglobin, which carries oxygen in red blood cells.
   • Supports immune function and cognitive development.

10. Folate (B9): DNA synthesis and cell division

    • Crucial for DNA synthesis and repair, particularly during periods of rapid growth.
    • Important for the formation of red blood cells and prevention of anemia.
    • Reduces the risk of neural tube defects during pregnancy.

11. Vitamin B12: Red blood cell formation and nervous system function

    • Necessary for the production of red blood cells and prevention of anemia.
    • Supports the health of nerve cells and the production of DNA.
    • Primarily found in animal products, making supplementation important for vegetarians and vegans.

12. Biotin: Metabolism of fats, proteins, and carbohydrates

    • Plays a key role in the metabolism of macronutrients, converting food into energy.
    • Important for maintaining healthy hair, skin, and nails.
    • Supports the synthesis of fatty acids and glucose.