VITAMIN FACTS

Vitamin Supplements

ESSENTIAL INFORMATION ABOUT VITAMINS

( One Must Know )

Vitamins are the substances that our body needs to grow and develop normally, remain healthy. It is found in food or can be eaten as pills. Vitamins are very essential to fight-off disease. Our Body do not produce Vitamins by itself so it must be taken in the form of food or supplements. Vitamins always contains CARBON so they termed as “ORGANIC.” There are
13 vitamins that are essential for body to function well. Acquiring knowledge of different types & understanding its importance is the KEY TO GOOD HEALTH.

So let’s see what are these 13 Vitamins & its importance as follows :  

 TYPES OF VITAMINS :

Fat Soluble Vitamins	Water Soluble Vitamins
Vitamin A, D, E and K	Vitamin B complex (B1-B12) and Vitamin C

FAT SOLUBLE VITAMINS  :

     

Vitamin A :

Purpose : One of the main purpose of Vitamin A is to keep EYES Healthy, production in the retinal. Our body uses retinal to sense light. Vitamin A is also important for bones, skin, teeth & healthy Immune system.

Source : Vitamin A is present in carrot or orange colored fruits & green leafy vegetables, spinach and dairy products like milk cheese etc.

Impact : The deficiency of Vitamin A causes night blindness and Xerophthalmia.

The minimum dietary allowance is 900µg

Vitamin D :

Purpose : Vitamin D is essential for Bones Strength. It helps body to absorb Calcium from Food.

Source : The main source of Vitamin D is SUNLIGHT as it converts Dehydrocholestrol of skin to Vitamin D. It is also obtained from milk, cod liver oil, egg.

Impact :  The deficiency of Vitamin D causes rickets in children and Osteomalacia in adults. Also can cause Cancers & cognitive impairement in older adults.

The minimum dietary allowance is 10µg

Vitamin E :

Purpose : It is also called Alpha Tocopherol. It helps in Formation of RED BLOOD CELLS, also helps in protecting Body Tissue from damage.  

Source : It is obtained from Soya bean oil, wheat germ oil, fruits and vegetables, nuts and seeds.

Impact :  It’s deficiency leads to abortion and sterility.

The minimum dietary allowance is 15mg

Vitamin K :

Purpose : Main Purpose of Vitamin K is to make proteins for Blood Clotting.

Source : It is obtained from liver, spinach, green leafy vegetables, avocado, Kiwi fruit. A bacteria in the intestines also synthesizes  Vitamin K.

Impact :  The deficiency of Vitamin k leads to Delay in blood clotting.

The minimum dietary allowance is 120µg

WATER SOLUBLE VITAMINS :

Vitamin B1 :

Purpose : Also called Thiamine. Vitamin B1 is used to digest the food we eat & extract energy by turning nutrients into useable energy.

Source :  It is obtained from peas, beans, peanuts, seeds, vegetable and fruits. Thiamine is mostly found in whole-grain & enriched grain products like Breads, Pastas, Rice.

Impact :  The deficiency leads to Beri-Beri, Nerve Damage, Fatigue, Mental changes like Depression and Confusion.

The minimum dietary allowance is 1.2mg

Vitamin B2 :

Purpose : Also known as Riboflavin. It helps in maintaining Energy supply in Body. Vitamin B12 helps breakdown fats, proteins & carbohydrates.

Source :  It is obtained from grains,liver, kidney, meat, egg and dairy products like milk.

Impact :  The deficiency leads to soreness of lips and redness of eyes.

The minimum dietary allowance is 1.3 mg

Vitamin B3 :

Purpose : Also called Nicotinic Acid (Niacin). It helps to maintain Healthy Nervous System. It reduces risk of Heart Disease.

Source :  The main sources are egg, milk, potatoes and vegetables.

Impact :  The deficiency leads to Pellagra that has symptoms of Dermatitis, Diarrhea, Dementia, Depression also mental confusion.

The minimum dietary allowance is 900 mg.

Vitamin B5 :

Purpose : Also called Pantothenic Acid. It helps building Red Blood Cells & Sex, stress-related hormones in adrenal glands. It boosts immunity, reduce signs of ageing.

Source :   It is obtained from yeast, milk, liver, peanuts.

Impact :  Its deficiency leads to Keratitis, Dermatitis, malaise, fatigue, nausea and flatulence, Insomnia, Anaemia.

The minimum dietary allowance is 5 mg

Vitamin B6 :

Purpose : Also known as Pyridoxine. It is required for key metabolic processes. It is good for Nerve function, Liver Function, Skin health, Eye health, and boosts level of energy.

Source :   It is found in Nuts, Seeds, Beans, Peas, Yeast, Cereals, Legumes, Milk and Meat, Beef, Fish, Turkey.

Impact :  The deficiency leads to loss of body weight, anemia, and abdominal distress in children. Also causes lesions on skin and mouth and mental changes in  adults. Dermatitis, cracked and sore lips, inflamed tongue and mouth, confusion, depression and insomnia.

The minimum dietary allowance is 1.3-1. mg

Vitamin B12 :

Purpose : Also known as Cyanocobalamine. It is essential for Nerve Tissue Health, Brain Functioning, Production of RBC.

Source :   It is found in Meat, Beef, Egg, Oysters, Milk & Milk products.

Impact :  The deficiency leads to megaloblastic Anemia, Fatigue, Breathlessness, Numbness, Memory Trouble. Both Cyanocobalamine and Folic acid are required for the development of RBCs.

The minimum dietary allowance is 2.4µg

Vitamin C :

PURPOSE : Also called Ascorbic acid, is helpful in preventing Cell Damage & reduce risk for certain cancers, heart disease & other diseases. It keeps blood vessel strong that holds teeth in their socket & it also helps in Wound Healing.

SOURCE : Vitamin C is present in all citrus fruits like orange etc. Also found in tomatoes, potatoes and green vegetables.

IMPACT :  The deficiency of Vitamin C leads to Scurvy whose symptoms are fatigue, weakness and pain in joints and muscles. Also causes bleeding of gums and loosening of teeth. The minimum dietary allowance is 90 mg

The best way to get enough vitamins is to eat a BALANCED DIET with a variety of foods. In some cases, you need to take vitamin supplementation.