Role of Vitamins in the body

Role of Vitamins in the body                    جسم میں وٹامن کا کردار  

ہمارے جسم کو روز مرہ کاموں کو انجام دینے کے لئے توانائی کی ضرورت ہوتی ہے جیسے چلنا ، دوڑنا ، کھیلنا اور بڑھنے کے لئے بھی۔ یہ مطالبہ غذائیت کے ذریعہ پوری ہوتی ہے جو ہماری روزمرہ کی غذا میں موجود ہیں۔ غذائی اجزاء کو 2 قسموں میں تقسیم کیا جاسکتا ہے: میکرو غذائی اجزاء ، اور مائکرو غذائی اجزاء۔ میکرو غذائی اجزاء وہ غذائی اجزاء ہیں جن کی جسم کو بڑی مقدار میں ضرورت ہوتی ہے۔ یہ جسم کو توانائی (کیلوری) فراہم کرتے ہیں۔ مائکرو غذائی اجزاء وہ غذائی اجزاء ہیں جن کی جسم کو تھوڑی مقدار میں ضرورت ہوتی ہے۔ ابتدائی طور پر ، ہم نے غذائی اجزاء کی بنیادی باتوں اور ان کی اقسام پر تبادلہ خیال کیا ہے۔

Our body needs the energy to perform daily tasks such as walking, running, playing and also to grow up. This demand is fulfilled by the Nutrients which are present in our daily diet. Nutrients can be divided into 2 categories: macro nutrients, and micro nutrients. Macro nutrients are those nutrients that the body requires in large amounts. These supply the body with energy (calories). Micro nutrients are those nutrients that the body require in smaller amounts. Initially, we have discussed the basics of Nutrient and their types.

MACRO NUTRIENTS

Carbohydrates

Proteins

Fats

MICRO NUTRIENTS

Water Soluble Vitamins

Vitamin B1

Vitamin B2

Vitamin B6

Vitamin B12

Vitamin C

Folic Acid

Fat Soluble Vitamins

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Minerals

Calcium

Potassium

Sodium

Iron

Zinc

B-complex vitamins usually contain the following:

B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1Trusted Source).

B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms (2Trusted Source).

B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils (3Trusted Source).

B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources (4).

B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).

B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin (6Trusted Source).

B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid (7Trusted Source).

B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8Trusted Source).

Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts.