July 6, 2021 by admin
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Vitamins: All you need to know!
Vitamins are organic compounds that your body requires for appropriate growth and development. Vitamins are required in little amounts by humans. The majority of vitamins must be obtained from food because the body either does not create them or generates just a little amount.
What are the functions of vitamins? They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. Why is the importance of vitamins? They are important primarily for two purposes: firstly, they serve to keep our bodies running smoothly and drive important processes in our daily lives and secondly vitamins, like antioxidants, protect cells from environmental stimuli, promote healthy ageing while also attempting to slow down the ageing process.
There are 13 different types of vitamins which are to be consumed as per bodily needs:
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
Retinal, retinol, and other pro-vitamin A carotenoids are fat-soluble which form Vitamin A. For kids, vitamin A is an essential vitamin as it is important for development and growth. It also helps in having good vision and immune system.
Having vitamin A deficiency is a rare condition but is common in some countries. Following are the symptoms indicating that you might have vitamin A deficiency-
Diarrhea problems in kids.
Problem seeing in dim lights.
One should have a proper diet covering all the vitamins essential for the body. These are some good sources of Vitamin A-
Vitamin E contains compounds like tocopherols and tocotrienols. Vitamin E helps to clot the blood and boosts up our immune system. It keeps our body working and healthy.
Having vitamin E deficiency is not common and very rarely happens due to abnormalities. The symptoms of vitamin E deficiency are-
Difficulties in coordinating with the body.
One should have a proper diet covering all the vitamins essential for the body. These are some good sources of Vitamin E-
Vitamin B: Vitamin B is further divided into 8 types:
pantothenic acid (B5)
folate or 'folic acid' when included in supplements (B9)
It is also known as Thiamine. It is Sulphur containing vitamin.
Our body does not produce vitamin B1 so we have to take supplements and include it in our diet.
It helps our body to break down food into energy, it plays a vital role in the function of nerve, muscle and heart. Vitamin B1 also breaks down food into energy.
An adult person should take 1.0-1.5 MG and children should take 0.4-1.3 MG per day
By having deficiency of vitamin B1 you will suffer from beriberi
Signs of deficiency include
loss reflexes, blurry vision, delirium, nausea and vomiting, changes in heart rate, tingling sensation in arms and legs, muscle weakness, shortness of breath.
Some of the good source include
Eggs, cereal, wheat and rice(whole grain), brewer's, yeas, beef liver.
Niacin or nicotinic acid is one of the 8 vitamin B forms. This vitamin is needed by the body to work and to stay healthy. This vitamin is found in animal products and plants, the vitamin helps in keeping the nerves, skin, and digestive tract healthy.
The symptoms of Vitamin B3 (niacin) deficiency are-
1. Pale skin.
2. Vision problems.
3. Loss of appetite.
4. Constipation or diarrhea.
5. Breathing issues.
Sources through which Vitamin B3 (niacin) can be obtained-
2. Peanut butter.
Pantothenic acid or vitamin B5 is one of the 8 vitamin B forms. This vitamin is an essential vitamin for humans. Vitamin b5 helps in converting the food we eat into energy and also makes blood cells in our body.
The symptoms of Vitamin B5 (Pantothenic Acid) deficiency are-
1. Burning sensation on feet.
4. Stomach ache.
Sources through which Vitamin B5 (Pantothenic Acid) can be obtained-
Also known as pyridoxine is a type of vitamin b. This vitamin is also not produced by our body so we need to take its supplement. It helps in
Proper neurological function (thus known as anti depressing vitamin)
Better immune function
Good for your eye health
Reduce risk of heart disease
Adults should take 1.0-1.7 mg per day ,and kids should take 0.5-1.0 mg per day
Signs of deficiency
Rashes on skin
Weak immune system
High blood pressure
Cracked and sore lips
Tiredness and low energy
Good source include
Meat and fish
fruits and vegetable
B vitamins include riboflavin. It is engaged in a variety of bodily activities and is required for appropriate cell growth and function. Riboflavin is essential for the healthy development of various biological functions, including skin, digestive system lining, blood cells, and brain function.
The symptoms of riboflavin deficiency are-
Hyperemia (excess blood) and edema of the mouth and throat
Angular stomatitis (lesions at the corners of the mouth)
Cheilosis (swollen, cracked lips)
Itchy and red eyes
Degeneration of the liver and nervous system
Sources through which riboflavin can be obtained-
Organ meats (kidneys and liver)
Biotin is a necessary component of enzymes in the body that break down lipids, carbs, and other compounds.
The symptoms of biotin deficiency are-
Thinning of the hair (frequently with loss of hair color)
Red scaly rash around the eyes, nose, and mouth
Other symptoms include depression, tiredness, hallucinations, and tingling of the arms and legs. There is some evidence that diabetes could cause low biotin levels.
Sources through which biotin can be obtained-
Certain vegetables (such as sweet potatoes)