VITAMINS

Hello to one and all. Today we will discuss an important area of the Human diet, which most of us skip while planning our diet. Right, we will discuss Vitamins, their types, individual importance, and deficiencies. 

Okay, so let's first jump up to the introduction of vitamins.

INTRODUCTION

A vitamin is a macronutrient that the body needs in specific quantities to remain healthy and carry out all the significant functions. 

Our body can not synthesize these nutrients itself, therefore it is essential to include these in our daily diet accordingly to the suggested portions.

TYPES

FAT-SOLUBLE VITAMINS

Fat-soluble vitamins, according to their definition are those vitamins, which dissolve in fat and tend to accumulate in the body

Following are the fat-soluble vitamins:-

• Vitamin A 
• Vitamin D
• Vitamin E 
• Vitamin K

WATER SOLUBLE VITAMINS

Water-soluble vitamins must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamins unused by the body are primarily lost through urine. 

Following are the water-soluble vitamins:-

• Vitamin B
• Vitamin C

INDIVIDUAL IMPORTANCE

• VITAMIN A

Vitamin A, also known as retinol, has several important functions. These include: helping your body's natural defense against illness and infection (the immune system) work properly. helping vision in dim light. keeping skin and the lining of some parts of the body, such as the nose, healthy.

• VITAMIN B

Vitamin B is important for making sure the body's cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

• VITAMIN C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. It's involved in many body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

• VITAMIN D

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects.

• VITAMIN E

Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain, and skin. Vitamin E also has antioxidant properties.

• VITAMIN K

The human body requires vitamin K for post-synthesis modification of certain proteins that are required for blood coagulation or for controlling the binding of calcium in bones and other tissues.

DEFICIENCIES

• VITAMIN A

The deficiency of vitamin A is associated with significant morbidity and mortality from common childhood infections and is the world's leading preventable cause of childhood blindness. 

• VITAMIN B

Untreated, vitamin B-12 deficiency can lead to neurological problems, such as persistent tingling in the hands and feet or problems with balance. It can lead to mental confusion and forgetfulness because vitamin B-12 is necessary for healthy brain function.

• VITAMIN C 

Vitamin C deficiency manifests symptomatically after 8 to 12 weeks of inadequate intake and presents as irritability and anorexia.

Severe deficiency, called scurvy, causes bruising, gum and dental problems, dry hair and skin, and anemia. 

• VITAMIN D

Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.

• VITAMIN E

Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Severe deficiency can then lead to Stroke and Cerebral palsy.

• VITAMIN K

Vitamin K deficiency can cause bleeding (hemorrhage)—into the skin (causing bruises), from the nose, from a wound, in the stomach, or in the intestine. Sometimes bleeding in the stomach causes vomiting with blood.

SOURCES

• VITAMIN A

The natural sources of Vitamin A are as follows:-

1. Leafy green vegetables (kale, spinach, broccoli
   
   
2. orange and yellow vegetables (carrots, sweet potatoes, pumpkin, and other winter squash, summer squash)
3. Tomatoes.
4. Red bell pepper.
5. Cantaloupe, mango.
6. Beef liver.
7. Fish oils.
8. Milk.
9. Eggs.

• VITAMIN B 

The natural sources of Vitamin B are as follows:-

• Whole grains (brown rice, barley, millet)
• Meat (red meat, poultry, fish)
• Eggs and dairy products (milk, cheese)
• Legumes (beans, lentils)
• ​Seeds and nuts (sunflower seeds, almonds)
• Dark, leafy vegetables (broccoli, spinach)
• Fruits (citrus fruits, avocados, bananas)

• VITAMIN C

The natural sources of Vitamin C are as follows:-

• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers.
• Strawberries.
• Tomatoes.
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes.

• VITAMIN D

The natural sources of Vitamin D are as follows:-

• The flesh of fatty fish
• Fish liver oils
• Egg yolks
• Cheese
• Beef liver

• VITAMIN E

The natural sources of Vitamin E are as follows:-

• Wheat germ oil.
• Sunflower, safflower, and soybean oil.
• Sunflower seeds.
• Almonds.
• Peanuts, peanut butter.
• Beet greens, collard greens, spinach.
• Pumpkin.
• Red bell pepper.

• VITAMIN K

The natural sources of Vitamin K are as follows:-

• Green leafy vegetables include collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, and lettuce.
• Soybean and canola oil.
• Salad dressings made with soybean or canola oil.
• Fortified meal replacement shakes.

Well, readers, that was it. Hope you liked it and it gave you enough information about Vitamins. As promised, my next post will be about Minerals and we will discuss them in the same detailed way as we did these Vitamins. If still have any queries feel free to ask in the comments, and yes! suggestions will be appreciated. Take care and keep you and your family safe. I will write again soon. Till then, bubyeeee.