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Vitamins

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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:

  • Vitamin A

  • B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)

  • Vitamin C

  • Vitamin D

  • Vitamin E

  • Vitamin K

Vitamin-A

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-

  1. Diarrhea problems in kids.

  2. Night Blindness.

  3. Dry skin.

  4. 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-

  1. Butter.

  2. Spinach.

  3. Ghee.

  4. Chicken.

  5. Egg.

  6. Mango.

 

Vitamin-E

 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-

  1. Muscle weakness.

  2. Eyesight problems.

  3. Feeling unwell.

  4. 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-

  1. Hazelnut oil.

  2. Sunflower oil.

  3. Almonds.

  4. Bread

  5. Peanut butter

 

Vitamin B: Vitamin B is further divided into 8 types:

  • thiamin (B1)

  • riboflavin (B2)

  • niacin (B3)

  • pantothenic acid (B5)

  • pyridoxine (B6)

  • biotin (B7)

  • folate or 'folic acid' when included in supplements (B9)

  • cyanocobalamin (B12)

Vitamin B1 

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. 


Vitamin B3

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-

1. Bacon.

2. Peanut butter.

3. Salmon.

4. Almonds.


Vitamin B5

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.

2. Fatigue.

3. Depression.

4. Stomach ache.

Sources through which Vitamin B5 (Pantothenic Acid) can be obtained-

1. Eggs.

2. Milk.

3. Bacon.

4. Seafood.

5. Chickpeas.

  VITAMIN B6 



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

  • Hemoglobin production


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 

  • Swollen tongue

  • Mood changes

  • seizures

  • Cracked and sore lips 

  • Tiredness and low energy



Good source include 

  • Meat and fish

  • fruits and vegetable

  • Walnuts

  • Legumes

  • whole grain

  • sunflower seeds

 

 



Riboflavin

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-

  1. Skin disorders, 

  2. Hyperemia (excess blood) and edema of the mouth and throat

  3. Angular stomatitis (lesions at the corners of the mouth)

  4. Cheilosis (swollen, cracked lips)

  5. Hair loss

  6. Reproductive problems 

  7. Sore throat 

  8. Itchy and red eyes 

  9. Degeneration of the liver and nervous system

Sources through which riboflavin can be obtained-

  1. Eggs

  2. Organ meats (kidneys and liver)

  3. Lean meats

  4. Milk

  5. Green vegetables


Biotin

Biotin is a necessary component of enzymes in the body that break down lipids, carbs, and other compounds.

The symptoms of biotin deficiency are-

  1. Thinning of the hair (frequently with loss of hair color)

  2. 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-

  1. Organ meats 

  2. Eggs 

  3. Fish

  4. Meat

  5. Seeds

  6. Nuts

  7. Certain vegetables (such as sweet potatoes)

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