VITAMINS
Vitamins: Vitamins are organic molecules required for metabolic reactions. They usually cannot be made by the body and are needed in trace amounts. Vitamins may act as enzyme cofactors or coenzymes.
- There are 13 different vitamins that have been identified as important nutrients for humans.
- Vitamins are grouped as water-soluble and fat-soluble.
- The fat-soluble vitamins are vitamins A, D, E, and K.
- The water-soluble vitamins include vitamin B and the vitamin C.
| Common Name | Scientific Name | Food Sources |
|---|---|---|
| Vitamin A (Fat-soluble) | Retinol | Green leafy vegetables, tomatoes, oranges, guava, milk,carrots, broccoli |
| Vitamin B1 (Water-soluble) | Thiamine | Fresh fruits, corn, cashew nuts, potatoes, peas, wheat, milk, etc. |
| Vitamin B2 (Water-soluble) | Riboflavin | Bananas, grapes, mangoes,pyoghurt, milk, mushrooms, etc. |
| Vitamin B3 (Water-soluble) | Niacin | Meat, eggs, fish, milk products, guava, mushroom, peanuts, cereals etc. |
| Vitamin B5 (Water-soluble) | Pantothenic Acid | Meat,egg yolk,fish, chicken, milk, yoghurt, mushrooms etc. |
| Vitamin B6 (Water-soluble) | Pyridoxine | Pork, chicken, fish, bread, eggs, vegetables, soya beans, etc. |
| Vitamin B7 (Water-soluble) | Biotin | Walnuts, peanuts, cereals, milk, salmon, pork, mushroom, avocados etc. |
| Vitamin B9 (Water-soluble) | Folic Acid | Citrus fruits, green leafy vegetables, whole grains, legumes, beets, etc. |
| Vitamin B12 (Water-soluble) | Cobalamin | Fish, meat, poultry, eggs, milk, etc. |
| Vitamin C (Water-soluble) | Ascorbic acid | orange,grapefruit, broccoli, goat milk |
| Vitamin D (Fat-soluble) | Calciferol | Fish, beef, cod liver oil, egg yolk, liver, chicken breast and cereals. |
| Vitamin E (Fat-soluble) | Tocopherol | Potatoes, pumpkin, guava, mango, milk, nuts and seeds. |
| Vitamin K (Fat-soluble) | Phytonadione | Tomatoes, broccoli, mangoes, grapes,beef |
| Types of Vitamins | Deficiency of Diseases |
|---|---|
| A (Retinol) | Night blindness |
| B1 (Thiamine) | Beri-beri |
| B2 (Riboflavin) | Retarded growth, bad skin |
| B3 (Niacin) | Dementia ,Skin Disease, Diarrhoea |
| B5 (Pantothenic acid) | Fatigue, Muscle Cramp, Pellagra |
| B6 (Pyridoxine) | Nausea,Kidney Stones |
| B12 (Cyanocobalamin) | Anaemia |
| C (Ascorbic acid) | Scurvy |
| D (Calciferol) | Rickets, Osteomalacia |
| E (Tocopherol) | Problems of reproductive system |
| K (Phylloquinone) | Excessive bleeding due to injury |
| Types of Minerals | Deficiency of Diseases |
| Calcium | Brittle bones, excessive bleeding |
| Phosphorus | Bad teeth and bones |
| Iron | Anaemia |
| Iodine | Goitre, enlarged thyroid gland |
| Copper | Low appetite, retarded growth |
VITAMIN A (Retinol)
- Carrots are the most popular and rich source of Vitamin A.
- Green leafy vegetables are another rich source of Vitamin A.
- The liver from any animal is the most effective nonvegetarian source of Vitamin A .
- Consuming about 2 egg yolks per day provides the body with all of the Vitamin A it requires. It does contain cholesterol, but the body requires a small amount of cholesterol for various functions too.
Function
- Maintains eye health
- Promotes growth and development, maintains healthy bones and teeth
- Enhances the protection and regeneration of cells and mucous membrane
- Maintains healthy respiratory and intestinal tracts
- Maintain healthy hair, nails and skin
Symptoms of Deficiency -
- Night blindness, dry eyes
- Dry skin
- Stomach discomfort
- Poor growth
- Weak bones and teeth
VITAMIN B
Vitamin B play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.VITAMIN B1 (Thymine)
- Source - Sprouts, yeast Deficiency
- disease - Beri-beri
VITAMIN B2 (Riboflabin)
- Source - Sprout, present in cow's milk(yellowish)
- Deficiency disease - Cheilosis, ulceration
Niacin (Vitamin B3)
Having enough niacin, or vitamin B3, in the body is important for
general good health. As a treatment, higher amounts of niacin can
improve cholesterol levels.
vitamin B5
- It helps produce energy by breaking down fats and carbohydrates. It also promotes healthy skin, hair, eyes, and liver.
- Vitamin B5 is also known as pantothenic acid, or Pantothenate.
- Vitamin B5 deficiency is extremely rare in people as pantothenic acid is found in nearly all foods.
Vitamin B 6
Vitamin B 6 is a water-soluble vitamin present in three major chemical forms:- pyridoxine
- pyridoxal
- pyridoxamine
Vitamin B7(Biotin)
A water-soluble vitamin, biotin is often referred to as vitamin H or vitamin B7. It aids in the body's metabolization of protein, carbs, and lipids. Water-soluble vitamins must be consumed daily because the body cannot store them.
- Biotin, or vitamin B7, is needed to metabolize fats, carbohydrates, and protein.
- Deficiency can lead to hair loss and skin problems, but it is rare.
- Dietary sources include red meat, eggs, seeds, and nuts.
- Supplements are unlikely to cause harm, but they are not proven to help with hair, skin, and nail health.
Vitamin B9 (Folic acid)
Of the eight B vitamins, vitamin B9, often known as folate or folic acid, is one. All B vitamins assist the body's process of converting food (carbohydrates) into the energy-producing fuel glucose.
Folic acid deficiency can cause:-
- Poor growth
- Tongue inflammation
- Gingivitis
- Loss of appetite
- Shortness of breath
- Diarrhea
- Irritability
- Forgetfulness
Vitamin B12 (Cobalamin)
The creation of DNA and RNA, the body's genetic material, is aided by vitamin B12, which is a crucial nutrient for maintaining healthy nerve cells.
Vitamin C (Ascorbic acid)
Your body's natural defences can be strengthened by vitamin C, a potent antioxidant -
Function
- Helps synthesize collagen; promotes the growth and repair of cells, gum, teeth, blood vessels and bones
- Helps healing after operation and injury
- Helps calcium and iron absorption
- Enhances immunity
VITAMIN D (Calciferol)=(Sunshine Vitamin)
The human body produces vitamin D as a response to sun exposure.
Vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones. Similarly, in adults, vitamin D deficiency manifests as osteomalacia.
VITAMIN E (Tocopherol)=Beauty Vitamin
- Vitamin E is a fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body.
- It is also known as Antisterility Vitamin.
- Vitamin E is even used to widen blood vessels, reducing the risk of blood clots.
VITAMIN K (Phylloquinon)
- Vitamin K is one of the fat-soluble vitamins. It helps with blood clotting.
- The major source of vitamin K is found in green plants.This form is called phylloquinone.
- Another form of vitamin K is made by bacteria living in the intestine. This form is called menaquinone.
- Vitamin K is used to prevent and treat certain blood clotting (coagulation) issues.
- It’s also used to prevent severe bleeding (hemorrhagic disease) in newborns.
