ALL ABOUT VITAMINS

 Overview:-

We all know that a balanced diet is really important for us. But do you know what the exact definition of a balanced diet is? A diet which consists of all essential food constituents in the correct proportion, is called a balanced diet.

Vitamins are an important part of this diet. They are required in very small amounts but they are extremely significant for normal functioning of the body. The main function of these nutrients is to enable various chemical reactions to occur in our body. They tend to act like catalysts that help in a reaction to be performed.

The vitamins are basically of two types. 

1.Fat soluble

They are retained in the body for a longer period of time. They can be stored in the body. Like their name, they are soluble in fat or organic solvents present in the body. They include Vitamin A, D, E and K.

2. Water soluble

They cannot be retained and stored in the body. They are generally urinated as they are soluble in water. They include Vitamin B complex and vitamin C.

Now we are going to discuss various vitamins.

1.Vitamin A

It was the first vitamin to be discovered. It was discovered by Elmer MacCollum in 1913. It is a fat soluble vitamin.

Its biological name is Retinol. It is found in various forms like Retinol, retinal and retinoic acid. It is basically made up of hydrogen, carbon and oxygen.It is yellow in colour. 

It is important for a normal functioning of vision. It helps in bone and teeth formation. It also provides resistance to infections. Its deficiency leads to night blindness, keratomalacia and so on. Your skin might become dry due to deficiency of vitamin A.

Cod liver oil, animal liver, egg yolk, milk products, mango, papaya and yellow vegetables are its main source. Its daily requirement is about 2 mg. Buy Vitamin A supplement online here.

2. Vitamin B1

This vitamin is also called thiamin. It is colourless and tastes salty. It helps in maintaining a healthy liver, kidney, intestines, stomach and brain. It also helps in maintaining the efficiency of nerves and muscles. It's a water soluble vitamin so it can't be stored in the body.

Its deficiency can cause various health problems like skin diseases, headache, lack of concentration, sleeplessness, loss of appetite, slow reaction rate, constipation and indigestion. Its acute shortage can cause beri-beri.

Its main sources are wheat, groundnut, green peas, orange, pig meat, liver, eggs, rice,sprouts and green vegetables. Its daily requirement is about 1 to 1.2 mg. Buy Vitamin B supplement online here.

3. Vitamin B2

It is also known as riboflavin. This vitamin is yellow in colour and can be destroyed in cooking the food for a longer time and in sunlight. It is really important for you if you wish to preserve and maintain characteristics of youth. It helps in retaining tightness  and smoothness of skin for people getting old. It is very essential to keep the eyes, nose, mouth, lips and tongue in a healthy state. It's a water soluble vitamin so it can't be stored in the body.

The deficiency of this vitamin can cause unhealthy skin, inflamed eyes and stunted growth. Its deficiency can also decrease the immunity power of your white blood cells.

Its main sources are egg yolk, fish, pulses, rice ,wheat, yeast, peas and green vegetables. Its daily requirement is about 1 to 1.3 mg. Buy Vitamin B supplement online here.

4. Vitamin B3

It is also called pantothenic acid. It is very important in growth and plays an important role in proper development of the body. Its deficiency can cause grey hair, hair fall and stunted or hindered growth.

It's a water soluble vitamin so it can't be stored in the body.

Its main source is milk. Pantothenic acid is also found in egg yolk and dry fruits. Its daily requirement is about 14 to 16 mg. Buy Vitamin B supplement online here.

5. Vitamin B5

It is also known as nicotinamide. This vitamin plays a major role in maintaining a proper body weight of an individual. It's deficiency causes pellagra disease. It's a water soluble vitamin so it can't be stored in the body.

Its main sources are yeast, rice ,nuts and milk. Its daily requirement is about 5 to 10 mg. Buy Vitamin B supplement online here.

6. Vitamin B6

It is also known as pyridoxine. It plays a major role in haemoglobin formation. It keeps your kidney and intestine healthy. It is responsible for brain development. It plays a major role in fighting depression. It also helps in maintaining a healthy skin.

Its deficiency causes rashes, sore and chapped lips, weak immune system and tingling or pain in hands and legs. It's a water soluble vitamin so it can't be stored in the body.

Its main sources are eggs, pork, fish, bread, oatmeal, wheat, soya beans, green vegetables and so on. Its daily requirement is about 1.3 to 1.7 mg. Buy Vitamin B supplement online here.

7. Vitamin B7

It's chemical name is biotin. This vitamin promotes appropriate function of the nervous system and is essential for liver metabolism. Biotin is commonly advised as a dietary supplement for strengthening hair and nails and for skin care. Biotin aids cell growth and the maintenance of mucous membranes. Its deficiency leads to impaired growth, depression and muscle strain. It's a water soluble vitamin so it can't be stored in the body.

Walnuts, peanuts, cereals, milk, egg, wholemeal bread, salmon, pork, sardines, mushroom, cauliflower, avocados, bananas and raspberries are its major sources. Its daily requirement is about 30 micrograms(mcg). Buy Vitamin B supplement online here.

8. Vitamin B9

It's chemical name is folic acid or folate. This vitamin plays an important role in blood formation. It's also necessary for DNA synthesis. It is yellow in colour and is essential for reproduction, growth and development of the body. It's a water soluble vitamin so it can't be stored in the body.

It's deficiency might cause loss of leukocytes in the body.

Its main sources are yeast, spinach and liver. Its daily requirement is about 400 mcg. Buy Vitamin B supplement online here.

9. Vitamin B12

Its chemical name is Cyanocobalamin. It's like the most important vitamin that your body needs. This vitamin helps in keeping the body's nerves and blood cells healthy. It helps in DNA synthesis, the genetic material in all cells. It's a water soluble vitamin so it can't be stored in the body.

Its deficiency causes megaloblastic anemia.

Its main sources are animal products, including fish, meat, poultry, eggs, milk, and milk products. Its daily requirement is about 2.5 micrograms. Buy Vitamin B supplement online here.

10. Vitamin C

It is known as ascorbic acid. It's a water soluble vitamin so it can't be stored in the body. It is odourless and white in colour. It plays an important role in healing wounds, metabolic processes, maintaining health of connecting tissues, formation of bones and production of red blood cells. 

Its deficiency can cause scurvy.

Its main sources are lemons, pineapples, grapes, apple, orange, tomatoes, amla or indian gooseberry, green chillies, turnip, cabbage, spinach and sprouty pulses. Its daily requirement is about 65-90 to 2000 mg. Buy Vitamin C supplement online here.

11. Vitamin D

Its chemical name is cholecalciferol. It is a fat soluble vitamin and can be stored in the body for longer durations of time. It si white and odorless. It is important for bone and teeth formation. It helps the body in absorption of calcium and phosphorus and helps in formation of bones and teeth through them. 

Its deficiency causes osteoporosis, rickets, ill shaped teeth and softness of bones that makes your bones prone to fracture.

Its main sources are egg yolks, fish, vegetables, sunlight, milk, cream, butter, cod liver oil, tomato and carrot. Its daily requirement is about 10 to 20 micrograms. Buy Vitamin D supplement online here.

12. Vitamin E

Vitamin E is also known as alpha tocopherol. It is a fat soluble vitamin and potent antioxidant. It plays an important role in protecting cells from oxidative stress, regulating immune function, maintaining endothelial cell integrity and balancing normal coagulation. It helps in increasing fertility among men and women. It is also responsible for proper functioning of adrenal and sex glands in the body.

It's deficiencycan cause miscarriage, improper functioning of muscles and heart.

It's main sources are green vegetables, sprouts, liver, coconut oil, milk, dry fruits, yolk, meat, butter and all purpose flour (maida). Its daily requirement is about 15 milligrams. Buy Vitamin E supplement online here.

13. Vitamin K

"K" of this vitamin is derived from "coagulation" which means clotting of blood. This vitamin plays a major role in blood clotting and wound healing. It's chemical name is Phylloquinone and it is a fat soluble vitamin.

It's deficiency leads to excessive blood loss in wounds and anemia. 

It's main sources are cauliflower, spinach, cabbage, tomato, potato, green vege3, wheat, egg and meat. Its daily requirement is about 90 to 100 micrograms. Buy Vitamin K supplement online here.

Conclusion

All vitamins are very vital for  healthy life. They protect our body from various diseases and increase our immunity. If our diet is deficient in even one of these vitamins, we can get severe diseases.

Thanks for reading.