We've mentioned vitamins a lot; proper nutrition is very important for your skin, hair, nails, and wellbeing. But what are vitamins, where do they come from, and what roles do they serve?
VITAMINS - BASIC DEFINITION
The basic definition of a vitamin is an organic substance that, in small quantities, are necessary for the normal health in an organism. These substances differ from other compounds, such as carbohydrates and proteins, in that they cannot be synthesized in sufficient quantities to be of use. They must be obtained through diet or from a synthetic source. Vitamins also differ from other compounds in that they are required in small quantities and are primarily used to facilitate or control a chemical reaction needed in a cell. If a particular vitamin is missing, then the corresponding chemical reaction will not occur correctly and the health of the organism will suffer.
THE 13 CRITICAL VITAMINS
There are many vitamins in existence but there are 13 that stand out as critical to people. They are Vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), B12 (Cobalamin), C, D, E, and K. Vitamins are described as either fat soluble or water soluble. Fat soluble vitamins are absorbed into the body with dietary fats and are stored in fatty tissue and the liver. Water soluble vitamins dissolve in water and are flushed through the body quickly.
VITAMIN A
Fat or Water Soluble: Fat Soluble
Why You Need It: Supports healthy eyes, healthy cell growth, a strong immune system, healthy fetal development, supports healthy tissue in the skin, intestines, lungs, bladder, and in the ear.
Where Does It Come From: Sweet potato, carrots, tuna, butternut squash, spinach and other green leafy vegetables, cantaloupe, lettuce, red bell peppers, broccoli
VITAMIN B1 (THIAMINE)
Fat or Water Soluble: Water Soluble
Why You Need It: Used in the conversion of carbohydrates into energy, produces adenosine triphosphate required by cells to use and store energy, required for a healthy heart, aids the nervous system in its correct operation, aids the brain in thinking and memory, aids in the function of the immune system, aids in stress management, reduces risk for cataracts, may help with blood sugar levels and glucose tolerance.
Where Does It Come From: Pork, salmon, flax seeds, navy beans, green peas, brown rice, asparagus
VITAMIN B2 (RIBOFLAVIN)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates and produce adenosine triphosphate, maintains the mucous membranes in the digestive system, promotes liver health, promotes eye health, promotes, nervous system health, promotes muscle health, promotes skin health, aids in the absorption of vitamins B1, B3 and B6, aids in hormone production in the adrenal glands, and promotes healthy fetal growth.
Where Does It Come From: Beef, milk, salmon, mushrooms, pork, spinach, almonds, avocados, and eggs
VITAMIN B3 (NIACIN)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy for the cells, promotes healthy skin, supports brain functions, promotes heart health, helps control cholesterol, promotes proper digestion, and fights inflammation.
Where Does It Come From: Tuna, chicken breast, pork, beef, portabella mushrooms, brown rice, peanuts, avocados, green peas, and sweet potatoes
VITAMIN B5 (PANTOTHENIC ACID)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy, aids in the production of red blood cells, aids in the absorption of B2, aids the body in synthesizing cholesterol, has a moisturizing effect in the skin, and aids in wound healing.
Where Does It Come From: Shiitake mushrooms, salmon, avocados, chicken breast, beef, sunflower seeds, pork, sweet potatoes, and lentils.
VITAMIN B6 (PYRIDOXINE)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy, aids in the production of red blood cells, helps to make neurotransmitters, and aids in the production of dopamine and serotonin.
Where Does It Come From: Salmon, chicken breast, pork, beef, sweet potatoes, bananas, potatoes, avocados, and pistachio nuts
VITAMIN B7 (BIOTIN)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy, aids in the function of cells and enzymes, promotes a healthy nervous system, improves memory, helps repair brittle nails, repairs thinning hair, makes hair thicker and shinier, helps moisturize the skin, helps repair tissue and strengthen muscles.
Where Does It Come From: Beef and chicken liver, eggs, peanuts, salmon, sunflower seeds, strawberries, almonds, sweet potato, broccoli, walnuts, avocado, and raspberries
VITAMIN B9 (FOLATE)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy, supports brain health, supports mental and emotional health, aids in production of DNA and RNA, helps produce red blood cells, helps regulate homocysteine limiting risk for heart disease, helps prevent spine and brain birth defects.
Where It Comes From: Edamame, lentils, asparagus, spinach, broccoli, avocados, mangos, lettuce, sweet corn, and oranges.
VITAMIN B12 (COBALAMIN)
Fat or Water Soluble: Water Soluble
Why You Need It: Helps to break down carbohydrates into energy, helps in the production of red blood cells and DNA, helps regulate homocysteine, helps in the production of serotonin reducing the risk of clinical depression.
Where It Comes From: Clams, tuna, crab, beef, Swiss cheese, and eggs
VITAMIN C
Fat or Water Soluble: Water Soluble
Why You Need It: Aids in the production of collagen promoting healthy skin, hair, cartilage, tendons, ligaments, and blood vessels. Aids in the absorption of iron. Promotes wound healing, helps maintain bones and teeth, helps protect DNA from damage by free radicals slowing the aging process and limiting the risk of cancer and heart disease. Does not cure the common cold but does help boost the immune system prior to becoming ill.
Where It Comes From: Guavas, kiwifruit, bell peppers, strawberries, oranges, papaya, broccoli, tomato, and kale
VITAMIN D
Fat or Water Soluble: Fat Soluble
Why You Need It: Aids in the absorption of calcium and phosphorus which strong and hard bones, aids in regulating calcium levels in bones further maintaining their strength, promotes skin health by maintaining the barrier against the sun and regulates cell replication slowing the aging process. Stimulates antioxidant defenses against free radicals. Promotes a healthy immune system. Promotes good brain health. Regulates inflammation.
Where It Comes From: Your body produces it during sun exposure but can also come from salmon, milk, yogurt, fortified orange juice, and eggs
VITAMIN E
Fat or Water Soluble: Fat Soluble
Why You Need It: Helps protect cells from free radicals, helps promote a strong immune system, helps produce red blood cells, helps prevent age-related macular degeneration. Helps promote healthy skin when used in proper moderation.
Where It Comes From: Sunflower seeds, almonds, avocados, spinach, butternut squash, kiwifruit, broccoli, olive oil, and shrimp
VITAMIN K
Fat or Water Soluble: Fat Soluble
Why You Need It: Aids in proper blood clotting and may assist with promoting bone health.
Where It Comes From: Kale, broccoli, brussels sprouts, cabbage, pickled cucumber, asparagus, kiwifruit, okra, green beans, and lettuce
SHOULD YOUR VITAMINS COME FROM SUPPLEMENTS OR FROM FOOD?
Most healthy people, eating a healthy diet, should get the vitamins they need from food. When your diet lacks a vitamin, then supplements can be helpful. Your body processes vitamins from supplements differently than vitamins from food and typically processes supplements less efficiently. Fat soluble supplements can be stored in the body, therefore it is possible to overdose on those vitamins. A doctor can evaluate your vitamin intake and advise properly if you should be taking supplements.
IN CONCLUSION
Vitamins serve a vital role in the proper operation of your body and provide many benefits both to the function of your organs as well as to the appearance of your skin, nails, and hair. Most healthy people eating a healthy diet can get the vitamins they need but in some cases supplements can be helpful. Some medical conditions require supplements. If you're concerned about your vitamin intake, you should consult your doctor. We talked about some of the most important vitamins, but there are more. If you are interested in Vitamin C or collagen supplements, Mel's Hair and Nail Salon offers Vitamin C and collagen boosts as part of our gluta drip treatments. We also have collagen supplements as part of our BB Glow and Galvanic Facelift treatments.
Don't you deserve to feel and look your best?
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