Vitamins are a vital nutrient required by our bodies for normal growth
and maintenance of the structure of skin, bone, nerves, eyes, brain, and blood.
What is important to know is that vitamins -- though they are required in small
amounts – have to be supplied through the diet and cannot be produced by the
human body.
Types of Vitamins
There are two types of vitamins – FAT-SOLUBLE and WATER-SOLUBLE
vitamins:
FAT-SOLUBLE: Fat soluble vitamins such as Vitamins A, D, E, and K can
be stored in the body and are absorbed only in the presence of fat. Therefore,
the presence of some fat in the diet is necessary.
WATER-SOLUBLE: Water-soluble vitamins such as Vitamin C and the B complex vitamins
cannot be stored and get easily excreted in the urine. Also, water-soluble
vitamins are easily lost during cooking. Therefore, adequate amounts of these
need to be taken in the diet daily.
Functions and Deficiencies
Vitamin A: This is an important vitamin as it helps protect against
infections, builds skin and teeth and is necessary for clear vision. If you are
deficient in Vitamin A you could suffer from night blindness, dryness of eyes
and dry skin eruptions. This vitamin is found in fish liver oil, butter, eggs,
and cream.
Vitamin B: This large family of water-soluble vitamins is important in
normal metabolic activity. A lack of these vitamins results in digestive disturbances,
gas, problems, anemia, skin trouble, and mental and emotional instability.
Vitamin B 12: This is one of
the most important vitamins of the B family and is essential to the formation
of red blood cells. A deficiency of this vitamin leads to the most damaging
form of anemia. B 12 is also necessary for normal metabolic functions of the
body is necessary for the growth of children and is essential for physical
vigor and mental alertness. Good sources of B 12 are the organ and glandular
meats, fish, eggs, milk and milk products.
Vitamin C: This is also known as Ascorbic Acid and builds resistance
to infection, helps in healing of wounds, maintenance of bone, cartilage and
teeth and firm healthy gums. Severe deficiency causes scurvy. As Vitamin C is
not stored in the body, it needs to be replenished daily. Citrus fruits,
cabbage, cauliflower, spinach, etc. are all rich sources of Vitamin C.
Vitamin D: This is the sunshine vitamin as exposure to the sun results
in the conversion of a compound present in the skin to Vitamin D. This vitamin
is essential for the proper absorption of calcium and phosphorous and helps in
bone formation. Deficiencies include rickets in children and osteomalacia
(softening of the bone) in adults. Vitamin D is found in cod liver oil, milk,
egg, and yolk.
Vitamin E: Vitamin E is needed for metabolizing fat, the heart and
cardiovascular system and the muscles and sebaceous glands. The absence of
vitamin E is associated with blood vessel and circulatory diseases. Good
sources of vitamin E are eggs, nuts, and green leafy vegetables
Vitamin K: This is essential for normal clotting of blood. Deficiency
of this vitamin prolongs clotting time and results in excessive bleeding after
an injury. Good sources are liver, spinach, cabbage, tomatoes, and soya beans.
Thus, you need to eat a wide variety of foods every day to include all
the vitamins that your body requires.
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