Vitamins are a group of organic compounds with regulatory functions. Vitamins cannot be synthesized in sufficient quantities by the body; therefore we must obtain them in adequate amounts from food. There are 13 universally recognized vitamins: 9 water-soluble vitamins and 4 fat-soluble vitamins. Water-soluble vitamins are not stored in body (except Vitamin B12), and mostly are non-toxic when we intake them excessively. On the contrary, fat-soluble vitamins can be stored in body, and most of them are toxic at excessive doses. Generally it is not recommended for people without malabsorption issues to take vitamin supplements, because we can get enough through a healthy diet! While every vitamin is essential,today our emphasis is on vitamins that are beneficial to college students.
Vitamin D is a fat-soluble vitamin and has many functions that help people stay healthy. Vitamin D can be synthesized in the skin from the sun, and helps the body absorb calcium. Along with calcium, vitamin D helps to keep our bones healthy and strong. Vitamin D also plays an important role in our immune system, which protects us from illness and infections. Good food sources of vitamin D include: liver, beef, veal, eggs, dairy, some saltwater fish, and foods fortified with vitamin D. College students have large amounts of physical activities, so intaking enough vitamin D can help students have healthy bones to do daily activities.
Vitamin A is another fat-soluble vitamin, and it is stored in the liver. Vitamin A is important for maintaining healthy eyes, keeping the immune system strong and helping cells function properly. There two forms of vitamin A: retinoids and provitamin A, also known as carotenoids. Retinoids are found in animal products such as liver, dairy, eggs, fish oils, tuna, and sardines. Carotenoids are found in plant-based foods, such as fruits and vegetables that are bright colors to yellow, orange and red. Since we have stressful academic works everyday, it is really important to take adequate vitamin A to protect our vision.
B vitamins include a group of 8 water-soluble vitamins called the vitamin B-complex. Vitamin B-complex has a very important role in energy releasing. One or more B vitamins are involved in every aspect of catabolic process, and provide energy to us by breaking down molecules through process. Vitamin B12 is one of the most important vitamins in this process. Vitamin B12 also has functions in the brain and nervous system, and for the formation of blood. Good food sources of vitamin B12 are meat and dairy products. We also can choose foods that are fortified with vitamin B12.
All 13 vitamins are essential for our health, so it is important to follow the “My Plate” template and choose a wide range of foods to get enough vitamins, as long as they are not in any serious diseases or conditions.