Introduction: Why Vitamin Is Important
People in today's hectic lifestyle must pursue health beyond preventing sickness because it requires building a strong foundation of wellness that supports body and mind together with immune health every day. Building a strong wellness foundation supports your physical body together with your mentality and defends your immune system daily. The most effective yet commonly underappreciated method for success depends on obtaining sufficient vitamins in your diet.
Vitamins are the invisible heroes of the body. They assist cell repair, boost mental clarity, fuel your metabolism, and also boost your immune system against germs, viruses, and other dangers. Vitamins are necessary for a healthy, resilient life, helping to prevent chronic fatigue increase daily energy levels, and combat common colds and the flu.
If you live in Sri Lanka, your specific lifestyle, diet, and environmental factors can influence which vitamins you need most. And as well as how likely you are to be deficient. It does not matter if you're working long hours indoors, eating a carb-heavy meals, or feeling constantly tired, a lack of needful vitamins could be holding you back.
The Role of Vitamins in the Body
Vitamins are vital organic compounds that your body requires in minimal quantities for function properly. Vitamins don’t provide energy like carbohydrates, proteins, or fats, —but they’re extremely critical for biological processes in our body. Imaging them as the spark plugs that keep your body’s engine running smoothly.
Each vitamin our body does a unique role in order to maintain our body health. Some of them are as follows;
Vitamin A: helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.
Vitamin B: B-complex vitamins, such as B1, B2, B6, B12, and others, enhance brain function, preserve nerve health, and support in the conversion of food into energy.
For your reference;
- Vitamin B1 – Thiamin
- Vitamin B2 – Riboflavin
- Vitamin B3 – Niacin
- Vitamin B5 – Pantothenic Acid
- Vitamin B6 – Pyridoxine
- Vitamin B7 – Biotin
- Folic acid included in B9
- Vitamin B12 – Cyanocobalamin
A person eating an unhealthy diet during a few months period can develop B-group vitamins deficiency. A healthy diet with enough B-group vitamins needs to be consumed daily to prevent deficiency.
Vitamin C: Vitamin C is an effective antioxidant, increases immunity, and promotes the synthesis of collagen.
Vitamin D: this is responsible for calcium absorption, strong bones and immune system regulation.
Since it is made by the body after being in the sun, this vitamin also known as “sunshine vitamin”. For most of the people who live at latitudes are enough to expose to the sun 10 min – 15min 3 times per week in order to produce the body’s requirement of vitamin D.
Vitamin E: Is also known as tocopherol is an antioxidant. It helps to use vitamin K and form the red blood cells.
Vitamin K: some studies prove that it is important for bone health while helps coagulate blood. Without this vitamin blood would not coagulate easily.
Vitamins their food source and Deficiency
Vitamin A
Deficiency: This is vitamin is important for eye health. Deficiency of this vitamin may cause night blindness and keratomalacia, which causes the clear front layer of the eye to grow dry and cloudy.
Food Source: liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk.
Vitamin B1(thiamine)
Deficiency: This vitamin is essential for producing various enzymes which are helped to break down blood sugar. Since the deficiency of this vitamin may cause beriberi and Wernicke-Korsakoff syndrome.
Food Source: yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.
Vitamin B2(riboflavin)
Deficiency: Helps to growth and development of body cells and helps metabolize the foods. low vitamin of this vitamin may cause inflammation of the lips and fissures in the mouth.
Food source: Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
Vitamin B3(niacin, niacinamide)
Deficiency: Body needs niacin for the body cells to grow and function correctly. Low vitamin level of this vitamin may result to health issues like pellagra, which causes diarrhea, skin changes, and intestinal upset.
Food Source: Chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils.
Vitamin B5(pantothenic acid)
Deficiency: It is necessary for producing hormones and energy of the body. Low level of this may cause paresthesia, or “pins and needles.
Food Source: Meats, whole grains, broccoli, avocados, and yogurt.
Vitamin B6(pyridoxine, pyridoxamine, pyridoxal)
Deficiency: Need to formation of the red blood cells. Low levels may cause to anemia and peripheral neuropathy.
Food Source: chickpeas, beef liver, bananas, squash, and nuts.
Vitamin B7(biotin)
Deficiency: It allows possible for the body to break down carbs, lipids, and proteins. Additionally, it supports keratin, a structural protein found in nails, hair, and skin.
Food Source: egg yolk, liver, broccoli, spinach, and cheese
Vitamin B9(folic acid, folinic acid)
Deficiency: This may have an impact on the fetus's nervous system during pregnancy. Folic acid supplements are recommended by doctors both before and during pregnancy.
Food Source: leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds.
Vitamin B12(cyanocobalamin, hydroxocobalamin, methylcobalamin)
Deficiency: This vitamin needs to maintain a healthy nervous system. Low level of this vitamin may lead to some types of anemia and neurological problems
Food Source: fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.
Vitamin C (ascorbic acid)
Deficiency: This could lead to scurvy, which results in poor tissue growth and wound healing, bleeding gums, and tooth loss.
Food Source: fruit and vegetables, but cooking destroys vitamin C.
Vitamin D
Deficiency: Rickets and osteomalacia, or softening of the bones.
Food Source: Fatty fish, eggs, beef liver, and mushrooms also contain the vitamin and also expose to sunlight.
Vitamin E (tocopherol, tocotrienol)
Deficiency: While this id uncommon, newborns may develop hemolytic anemia as a result. This condition kills blood cells.
Food Source: wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils.
Vitamin K (phylloquinone, menaquinone)
Deficiency: Important for blood clotting and low level may lead to an unusual susceptibility to bleeding, or bleeding diathesis.
Food Source: Natto, leafy greens, pumpkins, figs, and parsley.
Lifestyle Factors That Increase the Need for Vitamins
A healthy balanced diet should provide most required vitamins for the body yet modern lifestyles may require dietary supplements that become essential for good health. The amount of nutrients your body requires depends on environmental factors alongside your regular habits and day-to-day routines. Evidence shows that vitamin deficiency risks are greater than expected in Sri Lanka due to its busy fast-paced city life, and restricted food consumption alongside environmental conditions.
Here are some key lifestyle factors that can increase your need for vitamins:
High Stress Levels
People under stress use up important vitamins B-complex and Vitamin C and Magnesium which their body requires for producing energy and managing stress hormone levels. The higher the amounts of stress you experience your body consumes these essential nutrients which result in elevated nutrient requirements.
Busy or Sedentary Lifestyle
The levels of vitamins change negatively whether people stay incredibly active or remain completely inactive. People with active/busy lifestyles normally need higher amounts of antioxidants including Vitamin E and C to fight oxidative damage but a sedentary lifestyle can affect nutrient processing and create metabolic slowdowns.
Unbalanced or Restricted Diets
Some popular eating habits such as high-carb, low-protein meals or diets lacking fruits and vegetables can cause vitamin deficiencies. Most likely Vitamin D, B12, Iron, and Folate. In particular, vegetarian or vegan diets may lack Vitamin B12 and D, which are mostly found in animal products.
Limited Sun Exposure
Despite the tropical climate, Vitamin D deficiency is surprisingly common in Sri Lanka. This can happen when people spend most of their time indoors, use sunblock excessively, or wear clothes that cover most of the skin. Vitamin D plays a vital role in immunity, mood, and bone health, making it crucial to address.
Age and Life Stage
Children, adults over 50, pregnant women, and athletes have their own unique nutritional needs. For example, due to decreased absorption and bone density concerns; older adults often need more Vitamin D, B12, and calcium.
Can You Get Enough from Diet Alone?
A well-balanced diet would supply all the necessary vitamins and minerals your body needs. But in reality, especially with today’s busy lifestyles and changing food habits getting enough nutrients from food alone can be challenging.
For example:
- Vitamin D Primarily comes from sunlight and hard to get from food alone and.
- Vitamin B12 is mostly found in animal-based products—there is a challenge for vegetarians and vegans.
- Iron and Folate may be lacking in diets that skip leafy greens or organ meats.
As above mentioned, Modern Eating Habits cause the reduction the level of the vitamin level of our body due to time constraints, stress or convenience most people rely on;
Fast food or takeout, skipping meals (especially breakfast), and taking highly processed or refined foods.
These habits often which you consume routinely fail to deliver the necessary quantities of daily vitamins like B-complex, C, and D needed for immune enhancement as well as energy support.
Factors That Affect Nutrient Absorption
Even if you eat well there are several factors which are mentioned below can limit your body’s ability to absorb nutrients.
- Aging
- Digestive issues (IBS, gastritis)
- Alcohol and caffeine intake
- Medication use
- Chronic stress
Food contains numerous vitamins but sometimes they are unavailable in suitable quantities or throughout or every single day. Smart supplementation is the most reliable way to support your immunity, energy, and overall health due to modern dietary challenges and lifestyle factors.
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Final Thoughts
Vitamins aren’t optional—they’re essential. In a time where health and immunity are more important than ever, taking charge of your nutrition has become the most beneficial choice you can make.
Whether through a well-balanced diet or high-quality supplements, giving your body the nutrients it needs will pay off in energy, resilience, and long-term wellness.
