Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food.

This is because the human body either does not produce enough of them, or it does not produce any at all.

Each organism has different vitamin requirements. For example, humans need to consume vitamin C or ascorbic acid, but dogs do not. Dogs can produce, or synthesize, enough vitamin C for their own needs, but humans cannot.

People need to get most of their vitamin D from exposure to sunlight because it is not available in large enough quantities in food. However, the human body can synthesize it when exposed to sunlight.

Different vitamins have different roles, and they are either fat-soluble or water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body as reserves for days, and sometimes months. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

Vitamin A

Vitamin A plays an important role in the growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth; prevents night blindness. There are two types of vitamin A. Preformed vitamin A, also called retinol, is found in animal products. Good sources are eggs, meat, cheese, liver, cream and kidneys. Pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene, a carotenoid that produces dark pigments in plant foods. Beta-carotene can be found in these brightly colored foods: carrots, pumpkin, sweet potatoes, broccoli and dark green leafy vegetables.

Vitamin D

As an essential vitamin, Vitamin D aids calcium absorption and builds and maintains strong bones and teeth. Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms.

Vitamin E

Vitamin E protects fatty acids; maintains muscles and red blood cells; and serves as an important antioxidant. Get Vitamin E from eggs, vegetable oils, nuts, seeds and Be More acai powder.

Vitamin K

Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting. Get Vitamin K from spinach, broccoli, green leafy vegetables, liver.

Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are soon excreted in the urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones. Vitamin C and all the B vitamins are water-soluble.

Vitamin-C

Vitamin C strengthens blood vessel walls; promotes wound healing and iron absorption. Get Vitamin C from citrus fruits, juices, melons, berries, peppers, broccoli. A great source is Be More Be Active superfood mix. There is plenty of C Vitamin also in Be More Be Beautiful superfood mix, maca powder and baobab powder.

Vitamin B1

Vitamin B1 is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function. A great source is Be More Be Fit superfood mix.

Vitamin B2

Vitamin B2 is essential for energy metabolism. It also aids adrenal function, supports the normal vision and helps maintain healthy skin. You will get this Vitamin from Be More chlorella powder.

Vitamin B3

Vitamin B3 is important for the body. It’s used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol.

Vitamin B5

Vitamin B5 aids energy metabolism and normalizes blood sugar levels.

Vitamin B6

It promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells. Baobab is a great source of this Vitamin.

Vitamin B7

Vitamin B7 (also known as biotin) is an essential vitamin that plays an important role in maintaining a healthy metabolism.

Vitamin B9

Vitamin B9 is an essential vitamin and is especially important for pregnant women. To make DNA, RNA, red blood cells, and synthesize certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects. You will get this vitamin from Be Active superfood mix.

Vitamin B12

You need Vitamin B12 to make red blood cells, DNA, RNA, and myelin for nerve fibers.

Best food sources of vitamin B

Get all eight B vitamins ​from a variety of foods: whole grains, eggs and dairy products, legumes, seeds and nuts, dark leafy vegetables, fruits, meat. Be More products Be Fit, Detox, Be Beautiful and Be Active superfood mixes are good sources of B Vitamin, also goji berries, chlorella, baobab and spirulina powders have plenty of Vitamin B in them.

Written by nutritionist Riin Reimer

References:

https://www.medicalnewstoday.com/articles/195878.php#types

https://www.readersdigest.ca/health/healthy-living/13-essential-vitamins-your-body-needs-stay-healthy/

https://www.livescience.com/51975-vitamin-a.html

https://www.medicalnewstoday.com/articles/324590.php

https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-b-best-food-sources-signs-deficiency