Vitamin

Vitamin the vitamin is an organic nutrient that does not produce energy, but it is essential in a small amount for normal body function. It is an essential nutrient our bodies cannot produce on their own, and we should take it from our food or supplement. Vitamins are commonlycategorized as water-soluble and fat-soluble vitamins. Vitamin B complexes and C are members of water-soluble vitamins. Vitamins A, D, E, and K are members of fat-soluble vitamins. Fat-soluble vitamins are deposited in the fattytissues and liver. These are not freely excreted from the body. On the other hand, water-soluble vitamins travel freely in the blood and are deposited in negligible amounts. They are readily excreted from the body through urine.

Most of the B complex vitamins are found in various food sources like fruits, vegetables, eggs, meats, milk, seafood, etc. Major B complex vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal phosphate), B7 (biotin), B9 (folate) and B12 (cobalamin). Although the members of the B complex vitamins share some characteristics, they all have distinctive functions, and their daily requirementsand dietary sources are also different.Vitamins A, D, E, and K are soluble in organic solvents and transported in the body similarly to fat transport. Vitamin A is essential for preserving normal mucus membranes and usual visual activity. It is mainly available in animal foods like egg yolk, liver, whole milk, and butter. Some carotenoids, like beta carotene, can be transformed into vitamin A in the body. Vitamin D is produced under the skin from its precursor, 7-dehydrocholesterol, by the catalytic action of sunlight. It naturally occurs in animal foods like liver, fatty fish, and egg yolk. Vitamin D normally maintains the absorption of calcium and phosphorus. It also plays a critical role in our immune system. Vitamin E is a significant antioxidant that is supposed to shield polyunsaturated fatty acids and prevents oxidative destruction of PUFA in cell membranes. Vitamin E activity in foods like nuts, whole grains, seeds, and wheat germs is due totocopherols and tocotrienols. Vitamin K is required in the liver to synthesize different blood clotting factors. Plants and bacteria, respectively, produce vitamins K1 and K2. Human beings can get vitamin K from dietary sources and gut microflora production. [Md. Zakir Hossain Howlader]