For most of us the main nutrition that is considered is the macro-nutrients such as protein, carbohydrates and fats. Hence, we forget to focus on the micro-nutrients which are also essentially important. Vitamins and minerals are the micro-nutrients. Micro-nutrients includes minerals such as iron, zinc, copper, iodine, sodium, fluoride, selenium and vitamins such as A,B,C,D,K and E.
They are called micro-nutrients since our body needs them in very small quantity. Even though our body needs less in quantity, neglecting them or without taking them would result in serious health issues. Basically vitamins are divided into 2 categories, they are fat soluble vitamins and water soluble vitamins.
Fat soluble Vitamins
Now coming to the difference between fat soluble and water soluble vitamins is their mode of transportation. Vitamins that are soluble in fat are called Fat soluble vitamins. They are basically absorbed in fat globules that travel through the intestine and enter in to the blood circulation. Fat soluble vitamins are generally stored in the body tissues when they are not in use. A,D, E and K are fat soluble vitamins.
Different Fat soluble Vitamins:
- Vitamin A : Deficiency in vitamin A leads to loss of vision or different vision impairments. Basically there are many sources of vitamin A. We can get vitamin A through animals as well as plants. Sources such as eggs, milk and carrot have vitamin A in them. 5000IU is the standard or minimum dosage required. Exceeding this would again have an impact on health.
- Vitamin D: Vitamin D helps in improving blood circulation, heart health, immunity and strengthening bones. It also helps in absorption of calcium. 400IU is the minimum daily dosage required.
- Vitamin E : It helps in healing of tissues, protects skin against cell damage. Most importantly, vitamin E is considered as an anti-oxidants for the body builders. 300IU is the minimum daily dosage required.
- Vitamin K : It helps to control blood clotting. And is also essential to build stronger bones. 80mcg is the required daily dosage.
Water Soluble Vitamins
Water soluble vitamins dissolve in the body quickly and it is not stored in the body. Vitamin C and all vitamin B are water soluble vitamins. Water soluble vitamins get excreted in the form of urine, in-case if there is any excess amount of vitamin B and C.
Different water soluble Vitamins:
- Vitamin C: It improves the immune system and acts as an anti-oxidant. It also improves the health of ligaments and tendons. Different sources of vitamin C are oranges, lemon, sweet lime etc. Daily recommended dosage is 60 milligrams.
- Vitamin B: Deficiency of vitamin B results in various health hazards such as reduction in red blood cell formation, depression, dementia, tingling in the feet and hands, extreme fatigue, skin rashes etc. Sources of vitamin B are eggs, milk, fish, chicken salmon, whole grains such as wheat and barley, spinach, tuna, chickpeas etc.