Vitamins

Vitamins are organic compounds which are needed in small quantities to sustain life. We get vitamins from food, because the human body either does not produce enough of them, or none at all. The basic nutrients of food include carbohydrate, protein, fat, vitamins, and minerals. The body needs to obtain appropriate vitamins from food to maintain the normal functions of cells and organs, and to promote growth and development. Any lack or excess amounts of vitamins in the body may have side effects. 

Functions and Categories

Vitamins have various functions that help to regulate metabolism, to prevent chronic diseases (such as heart disease and cancer), and to maintain normal appetite, mental health, and immunity. Vitamins can basically be classified into the following two categories:

1. Fat-soluble vitamins
1. Include Vitamins A, D, E and K; dissolve in fats; and are absorbed with the help of fats that are in the diet
2. Excessive fat-soluble vitamins are stored in the liver and will not be eliminated from the body
2. Water-soluble vitamins
1. Include Vitamins B and C, and dissolve in water
2. Excessive amount of water-soluble vitamins are excreted through urine and sweat
3. The amount of vitamins in food is affected by the ways in which food is stored or cooked. Vitamins A and C and some Vitamins B can be destroyed under strong light, so food rich in those vitamins should be stored in dim places or in the fridge.
4. Vitamin C and some Vitamins B are soluble in water and can be destroyed under heat, and thus we should avoid

(1) washing them too much

(2) cooked them too long time

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