Vitamins are organic compounds that are essential for many critical bodily functions. Though they are required only in small amounts, vitamins play a vital role in maintaining health and wellbeing.
Discovery of Vitamins
The first vitamin discovered was thiamine (vitamin B1) in the early 20th century. Researchers found that eating polished rice lacking the outer husk led to beriberi, while eating unpolished rice prevented it. This revealed that vital micronutrients existed in food that could cure deficiency diseases. After this discovery, other deficiency diseases were linked to lack of nutrients like vitamin C, A, D, etc. which led to the study of vitamins as a new class of essential food components.
Key Roles of Vitamins
Though each vitamin has specific functions, in general vitamins act as coenzymes or cofactors that enable enzyme reactions vital for metabolism, growth, and body processes. For example, vitamin C is needed for collagen synthesis and amino acid metabolism while vitamin A helps form rhodopsin for vision and supports immunity. Vitamin D aids calcium absorption for healthy bones. B vitamins play diverse roles related to energy production, cell signaling, blood cell formation and brain function. Antioxidant vitamins like vitamin E prevent oxidative damage to cells. Without adequate vitamins, deficiency symptoms can develop.
Food Sources of Vitamins
Many foods naturally contain vitamins though processing can reduce amounts. Fruits, vegetables, beans, nuts, dairy, eggs, meat, fish and grains all provide vitamins. For instance, citrus fruits, peppers and strawberries contain high vitamin C while liver has vitamin A and salmon provides vitamin D. Fortified foods like cereals and milk have added vitamins. People following restricted diets may need supplements to meet needs but excessive supplementation can cause toxicity.
Vitamins are essential pieces of the nutrition puzzle, and give our bodies what they need to stay healthy. Getting these micronutrients from a balanced diet or supplements when needed allows these tiny compounds to have wide-ranging benefits throughout the body and mind.