GET THE VITAMIN KNOWLEDGE
20 June 2021
What is vitamin?
Vitamins are the organic substances present in minute amounts in natural food stuffs.
Deficiency of Vitamins can increase the risk of developing certain health issues.
All most all the vitamins we need will get from the diet we take.
How many types of vitamins are present?
Currently there are 13 vitamins are present.
Among these 13 some are FAT – soluble and some are WATER – soluble vitamins.
FAT SOLUBLE VITAMINS:
Vitamin A, D, E and K are the fat soluble vitamins.
They are stored in fatty tissues and liver. They will store these vitamins for several days to months
WATER SOLUBLE VITAMINS:
All Vitamins of B and Vitamin C are the water soluble Vitamins.
Unlike fat soluble these vitamins leave the body quickly through urine, the reason why we need them the most every day.
VITAMIN A - Retinol
Useful for preventing Night blindness, Infections mainly in throat, chest, and abdomen.
Lowers the risk of CANCER
For Healthy skin and hair
FOUND IN: Carrot, Broccoli, Pumpkin, Mangoes, Squish, Spinach, Red pepper, Cod liver oil, Kale, Cheese, Eggs, Milk, Butter etc.
DEFICIENCY LEADS TO: Dry eyes, Blindness, Dying cornea.
VITAMIN B1 – Thiamine
Useful in preventing complications in Nervous system, Brain, Muscles, Heart, Stomach and intestine.
It is also helpful in preventing BERIBERI disease.
It is given to patients suffering with peripheral neuritis, ulcerative colitis, persistent diarrhea, poor appetite.
FOUND IN: Yeast, Pork, Cereals, Sunflower seeds, Brown rice, Kale, Oranges, Cauliflower, Potatoes, Liver, Eggs etc.
DEFICIENCY LEADS TO: Beriberi, Weight loss, Anorexia, Confusion, Short term memory loss.
VITAMIN B2 – Riboflavin
Useful in breakdown of protein, Fats, and carbohydrates.
Maintain health of Liver, Eyes, Muscles and Skin. Also helps in production of Hormones from Adrenal Gland.
It can also prevent Cataracts and Migraine headache.
FOUND IN: Fish, Meat, Dairy products, Eggs, Beans, Peas, Nuts, Mushrooms, Pumpkin, Sweet potato, Whole grain breads, Yeast extracts etc.
DEFICIENCY LEADS TO: Cracks at the corner of the mouth, Cracked lips, Dry skin, Inflammation of tongue, Mouth ulcers, Sore throat, Iron – deficiency anemia, Scrotal dermatitis.
VITAMIN B3 – Niacin, Niacinamide
It plays role in converting the food into energy also helps the body to use proteins and fats and keeps Skin, Hair and Nervous system healthy.
Along with statins vitB3 is also given to control cholesterol.
FOUND IN: Beef liver, Chicken Breast, Salmon, Brown rice, Dry roasted peanut, Tomatoes, Carrots, Tofu, Lentils etc.
DEFICIENCY LEADS TO: Pellagra, Rough appearance of the skin, Bright red tongue, Vomiting, Circulatory problem, Head ache, Memory loss.
VITAMIN B5 – Pantothenic acid
Useful to maintain healthy digestive system, works as moisturizer on skin and increases healing process of skin wounds, it is also helpful in lowering cholesterol, triglycerides or fats in blood.
FOUND IN: Meat, Whole grain, Broccoli, Avocados, Yogurt etc
DEFICIENCY LEADS TO: Tiredness, Apathy, Depression, Sleep disorders, Hypoglycemia, Burning feet, Upper respiratory tract infections etc.
VITAMIN B6 – Pyridoxine
Useful for formation of red blood cells, Brain development during pregnancy and infancy,Creating neurotransmitters including serotonin and dopamine etc
FOUND IN: Chickpeas, Beef liver, Bananas, Nuts, Squashetc
VITAMIN B7 – Biotin
Useful in metabolizing carbohydrates, fats and protein. Maintain healthy pregnancy, Nails, Hair, Skin, Lowers blood glucose, Control neuropathy.
FOUND IN: Egg yolk, Liver, Broccoli, Spinach, cheese etc.
DEFICIENCY LEADS TO: Hair loss, Lethargy, Hallucinations, Numbness, Seizures, Impaired immune function, Dermatitis etc.
VITAMIN B9 – Folic acid
Useful in making red blood cells and white blood cells in bone marrow, produce DNA and RNA, decreases risk of congenital deformities, Maintain healthy heart etc
FOUND IN: Veggies, Peas, Legumes, Liver, Sunflower seeds, Grain products.
DEFICIENCY LEADS TO: Can affect the fetus nervous system.
VITAMIN B12 – Cyanocobalamin
Useful inevery brain function, metabolism of
FOUNDIN: Beef, Pork, Poultry, Fish, Milk, Yogurt, Cheese, eggs, yeast product
DEFICIENCY LEADS TO: Neurological changes like numbness and tingling of hands and feet, in infants it can cause tremors, growth problems etc
VITAMIN C – Ascorbic acid
Useful for collagen production, wound healing, bone formation, also strengthens blood vessels, supports immune system, absorbs iron, also acts as an antioxidant, Can lower risks of cancer.
FOUND IN: Red and green peppers, oranges, grape fruits, kiwi, strawberries, spinach, tomatoes, potatoes, lemons, green peas etc.
DEFICIENCY LEADS TO: Scurvy, gum bleeding, loss of teeth, poor tissue growth and decreased wound healing.
VITAMIN D – Ergocalciferol
Useful for maintaining healthy bones, teeth, protect against diabetes, regulate insulin levels, support lung function and cardiovascular health, reduce risk of flu, healthy pregnancy.
FOUND IN: Fatty fish like salmon and tuna, egg yolks, cheese, beef liver, mushroom, fortified milk, cereals etc
DEFICIENCY LEADS TO: Darker skin, reduces body ability to absorb UVB rays, regular sickness, infections, bone and back pain, hair loss, muscle pain, neurological problems, pregnancy complications etc.
VITAMIN E – Tocopherol
Useful in preventing oxidative stress that increases risk of widespread inflammation and various diseases.
FOUND IN: Wheat, kiwi, almonds, eggs, nuts, leafy vegetables, vegetable oils etc.
DEFICIENCY LEADS TO: Muscle weakness, walking difficulties, numbness and tingling sensation, vision deterioration etc
VITAMIN K – Phylloquinone
Useful in producing pro thrombin, clotting factor that is important in blood clotting and bone metabolism, people who take warfarin or Coumadin should not start additional vitamin k diet.
FOUND IN: Natto, leafy greens, pumpkins, figs, parsley, fish etc
DEFICIENCY LEADS TO: Bleeding , poor bone development, osteoporosis, increased cardiovascular diseases etc.