Vitamins helps us grow , works for the formation of bones, muscles, skins , organs , keeping eyes, brain, immunity strong ,and in fighting infections and protects from hazardous diseases. The daily balanced Diet of food gives us all of it , as some Vitamins can not be made by body and in certain circumstances supplements work to rescue.
There are two groups of Vitamins- Water Soluble and Fat Soluble.
Water Soluble are those which promptly absorbed into tissues for immediate requirement and another is these are dissolved in water. These are to be refilled daily as they can not be stored in the body. If there is any excess amount then it could be out through Urination. But some like Vitamin C if taken in excess can cause Diarrhea.
Fat Soluble – Fat particles absorbs them and move through small intestine and spread though bloodstream to the body. Excess of these sort of vitamins are stored in liver for future use. But if taken too much could be lethal to health so, daily well balanced diet is very important.
Here is the distribution and explanation to the vitamins :
| FAT-SOLUBLE VITAMINS | WATER-SOLUBLE VITAMINS |
| A | B1 |
| D | B2 |
| E | B3 |
| K | B5 |
| B6 | |
| B12 | |
| choline and Inositol | |
| C |
VITAMIN-A(Retinol and beta carotene)-
It is stored in Liver and it works with other nutrients like zinc and vitamin E
The function of Vitamin A:
- The growth and quality of eye sight especially night vision.
- Maintains and protects mucous membranes of the body and skin, which is a lining of intestinal, urinary, vaginal tract, also of the eyes, nose ,throat and lungs.
- Maintain growth of tissues and revitalize them.
- Maintains healthy immune system.
Symptoms of Deficiency:
- Dry eyes and less tear duct.
- Continuous infection because of less mucous production.
- Less capability to taste.
- Changes in Skin.
- Defective formation growth.
- Changes in bones and teeth.
- low immunity and more infections.
Vitamin-A comes to body in two forms : Vitamin A(retinol) which we get from animal and fish, majorly in the liver of animals,Egg yolk. Secondly, Vitamin A(Beta-carotene) which is in carrots(orange pigment) and all green leafy vegetables like carrots, spinach, apricots.
So, the sources Fish liver oil, butter, margarine, carrots, green vegetables. and as per the RDA the boy requirement of Retinol-(900mcg) and lactating-(1300mcg).
The Vitamin -Bs
Vitamin-B1(Thiamin)
As we know that B vitamins are water soluble and mostly found in the same group of foods and need each other as a chemical compound. The balance of B-Vitamins is very important thats why they are supplemented together as a Complex and this is because if any one of it is less or in excess could upset eh other and the problem could be seen in the body.
The B-Complex Vitamins are required for many nervous conditions like anxiety, insomnia and certain skin problems like dry scaly.Also, good in pre-menstrual and menopausal symptoms.
- Talking about B1(Thiamin) it is good for nervous conditions, helps to recover muscles tone, especially in the abdominal part, it is important for metabolism. Great for the working of heart and digestive system.
Sources:Yeast extracts, Wheatgerm and wheat bran , Nuts and seeds , Fortified bread and breakfast cereals , Lean pork, Wholemeal flour and cereals.
Requirement as per RDA-1-1.8mg
It works with other nutrients like folic acid.
Vitamin -B2(Riboflavin)
- B2 plays a key nutrients in the energy production, the proper use of oxygen by the cells and with the other nutrients Vitamin B6 and zinc it helps to maintain healthy hair, skin and eyes.
- Riboflavin is used to provide couple of enzymes that is required to give hydrogen in the development of ATP.
It is stored in liver and Heart.
Sources:Dairy products (milk, cheese, yoghurt),Yeast extracts , Egg whites, Almonds, Mushrooms, Wholemeal flour and cereals, Green vegetables, pulses.
It works with other nutrient vitamin B6.
Requirement as per RDA- 1.5-3mg.
Vitamin B3(Niacin)
- Pellagra preventive vitamin.Niacin is a term for a compound that have certain feature to prevent disease like Pellagra and the two which we have in food are nicotinic acid and nicotinamide and can be blend in body from amino acid tryptophan.
- Niacin has a bigger role in manufacturing energy in the metabolism of glucose and the combination of fatty acids. Not only that is has many other countable functions in metabolism in the body.
- Niacin plays very crucial role in cells and in reviving tissues for skin, gastro-intestinal tract , nervous system, and the most importantly works for sever disease like dermatitis, diarrhoea , dementia and death (pellagra equally know for death disease).
- Niacin is very good supplement for pregnant women, athletes and recovering from any illness as it works to relax stress both mental and physical.
RDA recommendation -12-18mg.
It is stored in small quantity in liver.
Sources for Vitamin B3-Lean meat, Yeast, Bran, Peanuts, Tuna and salmon, Legumes, Fortified breakfast cereals, Eggs, Vegetables, Milk.
Vitamin B5(Pantothenic acid)
- Pantothenic acid has significant role in metabolism glucose and breaking the fatty acid down and that molecule is coenzyme A which, also works with adrenal function too and gives healthy response to stress.
- This Vitamin is good in dealing with nervous function, support adrenal for stress management and levels up the energy.
It is stored in liver and in use continuously.
RDA recommended 5-10mg.
Sources for Vitamin-B5 – Meat,Fish, Grains, Dairy products, legumes, vegetables(Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale and tomatoes)
Vitamin B6( Pyrodoxine)
This Vitamin is quite vital with respect to its taking and metabolism of amino acid.
Its functions:
- Helps in balancing sodium and potassium and intracellular magnesium level.
- Works as an enzyme in DNA and RNA functioning.
- Works as an enzyme in red blood cell and antibody produce.
- It is best in balancing fluid and hormone in the pregnant women and develops nervous system of the child.
- Vitamin B6 encourages the absorption of magnesium.
- Vitamin B6 is also successful in reducing pre-menstrual symptoms and also menstrual pain.
- Vitamin B6 plays good role with increased oestrogen level, when women take contraceptive pills, the vitamin B6 and zinc becomes low.
- It is good for brain function, making red blood cells and helps operate protein and carbohydrate.
RDA recommendation -1.5-2mg
Sources- Banana, salmon, wheat, egg, fruits and vegetables ,Soybeans.
Vitamin B12(Cobalamin)
- Vitamin B12 is required in less quantity but plays the most important role in the body as it works with folate to produce new blood and nerve cells and DNA and its deficiency can have serious pernicious anaemia.
- For children it works in nerve tissue metabolism ,normal growth and appetite mechanism.
- Vitamin B12 provide good effect on energy levels, by boosting protein, fat and carbohydrate metabolism and providing oxygen to red blood cells.
- B12 lowers a compound known as homocysteine that raises risk of heart attacks and stroke.
- B12 Helps to loose weight as it boosts metabolism and its benefits of energy-level.
- B12 deficiency affects sleep pattern and makes you feels tired throughout the day.
- B12 plays a good role in developing cognitive performance.
RDA recommends 1-4 mcg.
Sources- Liver, fish, meat, sprouted pulses and legumes , fermented products, Fortified soy products, eggs and milk.
FOLIC ACID
- We can get ample of Folic Acid in fresh fruits and vegetables and healthy gut synthesis it. The deficiency of it could cause anaemia
- It reduces the birth defects During Pregnancy by taking care Foetal Growth.
- Folic acid reduces homocysteine levels which is an amino acid, high levels of homocysteine level affects the interior lining of the blood vessel walls that supplies blood to the heart and brain.
- Together folic acid, vitamins B6 and B12 are great in reducing homocysteine in the brain which could cause the loss of brain cells wherein one can experience memory loss and cognitive hinderance.
RDA recommended 400-800mcg.
Sources- All fresh leafy vegetables ,sprouted legumes ,fruits ,liver. some are lentils, pinto beans, spinach , asparagus, collard greens , beetroot , avocado, sunflower seeds, orange, strawberries.
BIOTIN
- Biotin is works in the metabolism of fat with respect to building and reducing fat stored.
- When you want to reduce weight the biotin is used for the same. The excellent work it has shown is in regulating blood sugar in diabetics.
- Works wonder for skin and hair health as it improvising the skin tone and nourishes the skin cells.
- Also, developing protein from the amino acids.
RDA recommends 30-100mcg
Sources- Offal, nuts, pulses, vegetables , liver and other meats, seeds ,Dairy and sweet potato.
CHOLINE and INOSITOL
- It works in many nervous system and brain as it is important type in neurotransmitter acetylcholine . It also helps with muscle jerk and irregular heartbeat because of illness or anxiety.
- It works wonder with Vitamin B5 to deal with stress.
- Choline plays important role in liver and gallbladder. Choline breaks down the fat into smaller cells which makes the functioning easy and digesting food. As liver has the function to convert dietary food but poor liver function collects fat deposits, choline regulates blood cholesterol and has quite important function.
RDA suggested 500mg.
Sources- Soya Beans, egg yolk, wheat germ, fish, peanuts , vegetables.
Inositol has almost same properties as Choline.
Vitamin C
- It is used in energy production in heart and skeletal muscle cells.
- Improves various hormones, including calcitonin, corticotropin, thyrotropin and growth.
- Helps the liver function of metabolism of cholesterol and helps converting cholesterol to lower bloods level.
- Very important anti-oxidant for dealing free radicals.
- Maintain energy level, immunity ,cholesterol management and collagen synthesis.
- The supplement of Vitamin C is given to someone suffering from bacterial infection, assist the one with low adrenal hormone output and also, anyone suffering from allergies.
RDA suggested 75-125mg
Sources- Citrus fruits, other fruits, yeast, leafy vegetables, sprouted grains.
Vitamin- D
- The very important function is effective use of calcium and also for the use of phosphorus.
- Vitamin D to prevent bone loss or softening of the bones.
- Low vitamin D levels are more likely to get respiratory infections.
- Low levels of vitamin D causes obesity and may increase risk of certain cancers and higher cardiovascular disease risk. A low level of vitamin D increases the risk of colon cancer and would be difficult for the patient to survive.
- Vitamin D3 supplementation is very crucial in winter to avoid chances of Influenza.
- Higher vitamin D levels are associated with a decreased risk of pelvic floor disorders (urinary and faecal incontinence) in women.
- Vitamin D supplementation reduces the restless syndrome symptoms.
The main source is Sunshine , liver, fish, eggs.
RDA Suggested-300-1000IU.
Vitamin E
- Foremost benefit is that is act as defence against premature ageing.
- Vitamin E keeps safe against atherosclerosis, its anti-coagulant function helps and protect against blood clots.
- It is also used against free radicals with vitamin A and C. It is helpful in vascular leg pain which happens because of poor oxygen and blood supply.
- Vitamin E creams(External) are used for healing of wounds, ulcers, burns and some infection as it has the property to reduce oxidative damaged tissues.
RDA recommended 30-1000mg.
Sources- Vegetables, seeds and nut oils, soya beans, peas.
Vitamin K
- It works for bone metabolism, and building proteins.
- Benefits liver and other tissues, including your brain, pancreas, and heart, as well as your skeletal system.
- It points body’s blood clotting mechanism by changing coagulation factors (proteins that control bleeding) into their active forms which enables blood clotting and heals wounds.
- The injection of vitamin k are given to new born to prevent hemorrhagic disease.
RDA recommended 75-150mcg
Sources- leafy vegetables, alfalfa, kelp, molasses, yogurt, egg yolk, liver
Best Way to Consume Daily Vitamins is to Plan Extensive Daily Healthy Diet and ensuring Fruits and Vegetables, whole grains, beans and legumes,Low-fat protein and dairy products.
You just need a start…
