The function of vitamins is to control the metabolism of the body. As macronutrients, vitamins regulate metabolic reactions within the cell. If they are absent or not present in the diet, they can disrupt the balance in an organism or cell. This article explores the functions of vitamins and how to get the required amount of these vitamins in your diet. Read on to learn more. Listed below are the sources, types, and dietary reference intakes for the different vitamins. Sources The active form of vitamin A is retinol. It is found in foods such as fish liver, egg yolk, and dairy products. However, meat is not a good source. Plant-based sources of vitamin A include vegetables and fruits with high amounts of carotenoids. These pigments give plants their green colour, although some fruits and vegetables are red or orange. Listed below are some food sources of vitamin A. To get more of these nutrients, try to increase your intake of vegetables and fruits that contain them. Animals and plants contain ample amounts of vitamin A. It plays a vital role in growth, development, and overall health. Food sources of vitamin A include leafy green vegetables, fortified milk and dairy products, fortified grains, seeds, nuts, and citrus fruits. The recommended daily allowance is 0.8 grams of vitamin A per kilogram of body weight. Similarly, vitamin C is important for the immune system, while riboflavin is good for the immune system. Functions Vitamin C is an important nutrient in the human body. It plays many important roles in metabolism, body-building, and disease prevention. It is an antioxidant and is necessary for the production of protein found in the skin, tendons, ligaments, and blood vessels. Vitamin C also aids in the formation of scar tissue and helps repair bones and cartilage. It is also essential for iron absorption and serves as a reducing agent for metal nanoparticles. Vitamin D plays a major role in the development of bones, teeth, and other structures in the body. It supports cell growth, supports immune function, and contributes to fetal development. It is essential for vision, and vitamin A acts as a coenzyme with the protein opsin to produce rhodopsin. Rhodopsin is essential for color and low-light vision. It protects the eyeҳ conjunctiva, the surface of the eyelids, and the cornea. It also helps maintain the intestines, lungs, bladder, and inner ear. Dietary reference intakes In the United States, dietary reference intakes (DRIs) are the minimum daily allowances for various vitamins and minerals. These levels are based on a consensus study of the National Academies of Sciences, Engineering, and Medicine. They are not designed to be used as a sole reference for dietary advice and differ in importance depending on the situation. In fact, they are not necessarily the recommended amounts for people in every age group and gender. The Institute of Medicine, the World Health Organization, and the Food and Nutrition Board have sponsored workshops that have resulted in a new set of nutrient reference intakes. In an effort to make these standards more transparent, systematic reviews of research relating to the health effects of dietary intakes would be useful. The EFSA Panel on Nutrition and Allergies and the Institute of Medicine jointly asked the Scientific Evaluation Board (SERB) to create a copper DRV, but it wasnҴ until 2013 that the EAR was issued. In addition to the recommendations, the DRIs have been developed to be more precise and specific. They are more detailed and specific for different age groups and genders. Womenҳ DRIs are even more specific, based on their reproductive status. The DRIs, along with the RDAs, are intended to serve as the benchmark for diet planning and are based on Canadian and American data. They should not be confused with recommended nutrient intakes, as they do not contain a comprehensive list of nutrients. The DRIs have been developed to be more inclusive than RDAs. Developed in 1997, these dietary recommendations are updated periodically. Vitamin D and calcium have recently been revised. Other nutrients have not been reviewed since then. In addition, dietary sources of these nutrients have been found to be more effective than antibiotics in treating diarrhea. However, the dietary sources of vitamin D and calcium are essential to preventing overgrowth of harmful bacteria. The foods that we eat contain the essential elements needed to produce hormones and enzymes. Although these dietary intakes may be more appropriate than the RDAs, they do not address the conditions of people suffering from malabsorption. The clinical indicators of excessive vitamin A intake include itchy skin, lethargy, and malaise. Functions of vitamins Vitamins perform hundreds of functions in the human body. They aid in healing wounds, protect the cell walls and repair cellular damage in the body. They also play a role in immunity, metabolism, and prevent certain diseases, such as the common cold. The functions of vitamins also vary from person to person, but are typically related to the health of the human body. The following article provides an overview of each vitaminҳ function in the human body. Vitamins are organic compounds found in all living organisms. They are synthesized by the body, or acquired from the environment. Some vitamins are absent in certain tissues, however, such as beta-carotene, which is found only in plants. Animal tissues contain vitamin D, which is derived only from animal cells. Although plants provide the majority of essential vitamins to humans, they may not be consumed enough in a normal diet. Vitamins A, D, E, and K are categorized into two types. Fat-soluble vitamins are stored in the liver and fatty tissue. They can remain in the body for days or months. They are better absorbed from the gastrointestinal tract when there is dietary fat present. However, fat-soluble vitamins should only be supplemented under the supervision of a healthcare provider. Vitamin D is essential for healthy bones and muscles. It can be obtained from the sun or through food. Without adequate vitamin D levels in the body, the bones can become weak and break easily. Vitamin C plays an important role in overall health. It helps heal wounds, improves the immune system, and contains antioxidants. Vitamins C and E are found in abundance in citrus fruits, vegetables, and berries. Vitamin D is derived from the sun and is obtained naturally from fatty fish, eggs, and mushrooms. These foods are excellent sources of vitamin D. If youҲe looking for an extra vitamin for your diet, consider incorporating more of them into your diet. 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