Vitamins
Vitamins : by Mitesh Patel
Vitamins is an organic compound that most of the people needs in small quantities for a normal health.Your body need them to work properly and is needed for normal cell function , so you can grow and devolop as you should.
Vitamins are either Fat soluble vitamins (Vitamin A, D and K) or water soluble vitamins (Vitamin B and Vitamin C)
There are 13 essential vitamins which are required for the body to work properly .
1. Vitamin A (Retinol/Retinal)
(Image : Pinterest) Our human body need this in growth and cell devolopment as it also promotes healthy skin, hair, nails, gums, glands, bones and teeth.
Deficiency :
Night blindness, eye disease, Dry acne skin, kidney stone, Depression.
Severe Deficiency :
Edema, Paralysis, Heart failure.
Prevention :
It can be getting from Citrus fruits,juices, melon,berries, potatoes, brocolli, berries
It also prevents night blindness and lung cancer.
It can be getting from fortified dairy products, salmon, egg yolks.
2. Vitamin C (Ascorbic Acid)
(Image : Pinterest) Our human body need for strengthens blood vessel walls, supports immunity, wound healing and iron absorption and it helps to prevent atherosclerosis.
Deficiency :
Dry Skin, Splitting hair, Gum and Dental problems,Vomiting, Heart burn, Abdominal bloating and cramps.
Severe Deficiency :
Diarrhea, Nose bleeding, Poor healing of wounds,Problem fighting infections.
Prevention :
It can be getting from Citrus fruits, juices, Oranges, Kiwi, Strawberries, guava melon, berries, potatoes, brocolli, berries.
3. Vitamin D (Calciferol)
(Image : Pinterest) Our human body need get helps in supporting immune, brain, calcium absorption, builds and maintains strong bones and teeth. Our human body absorbs itself Vitamin D from Sunlight.Vitamin D produced when our Skin exposed to sunlight.
Deficiency :
Low mood, bone and back pain, regular sickness or infection.
Severe Deficiency :
Rheumatoid Arthritis, Prostate Cancer, Heart Disease, Rickets in Childrens, Osteomalcia in Adults.
Prevention :
It can be getting from rice beverages, fortified milk, butter, Cheese, fortified soy, egg yolks, fish liver oil.
4. Vitamin E ( Tocopherols/Tocotrienols )
(Image : Pinterest) Our human body need to get protect fatty acid, maintain muscles and red blood cells, and serves important antioxidant. Anti oxidents fights free radicals.Vitamin E absorbs either oil or supplements manner.
Deficiency :
Digestive system problems, loss of body movement control, vision problems, muscle weakness.
Severe Deficiency :
Diseases in Pancreas, loss of hair, gall bladder.
Prevention :
It can be getting from sunflower seeds, nuts, fortified cereals, vegetable oils, mayonnaise , eggs, Mango, Almonds.
5. Vitamin K ( Phylloquinone )
(Image : Pinterest) Our human body need this for proper blood clotting.Vitamin K found in green leafy vegetables.
Deficiency :
Diabetes, Chronic kidney disease.
Prevention :
It can be getting from green leafy vegetables, spinach , brocolli, liver.
6. Vitamin B1 (Thiamine)
(Image : Pinterest) Our human body need this to maintain a healthy metabolism and normal digestion, apetite, nerve function.It is also called anti stress vitamin.Vitamin B1 enables the body to use carbohydrates as energy.
Deficiency :
Weight Loss, Irregular Heart rate, beriberi.
Prevention :
It can be getting from grains, seeds, nuts, legumes, fortified cereals, pork.
7. Vitamin B2 (Riboflavin)
(Image : Pinterest) Our human body need this to maintain energy metabolism.it also helps in adrenal function, maintain healthy skin and helps to improve vision.vitamin b2 helps break down protiens, fats and carbohydrates.
Deficiency :
Throat swelling, skin crack, swollen tongue.
Prevention :
It can be getting from grains,raw mushrooms,fortified cereals, dairy products,lean meat.
8. Vitamin B3 (Niacin)
(Image : Pinterest) Our human body need this to metabolize energy and promote normal growth.
Deficiency :
Canker sores, indigestion, fatigue,
Prevention :
It can be getting from cereals, legumes, fortified breads, lean meats,se afood, peanuts.
9. Vitamin B5 (Pantothenic Acid)
(Image : Pinterest) Our human body need this to maintain energy metabolism and normalizes blood sugar levels.
Deficiency :
Stomach pain, Sleeplessness.
Prevention :
It can be getting from all foods which contains Vitamin B5.
10.Vitamin B6 (Pyridoxine)
(Image : Pinterest) Our human body need this essential vitamin for good health as it promotes protien metabolism, carbohydrate metabolism and release of energy.
Its main role to proper nerve function and synthesis of red blood cells.
Deficiency :
Mental confusion, nervousness, weakened immune system, peripheral neuropathy.
Prevention :
It can be getting from green leafy vegetables, grains, cereals, soyabeans, bananas, potatoes, meat, fish.
11. Vitamin B7 (Biotin)
(Image : Pinterest) Our human body need this essential vitamin for maintaining a healthy metabolism.
Deficiency :
Loss of apetite, nausea, red rash around eyes & nose & mouth.
Prevention :
It can be getting from Whole grains, soyabeans, nuts, yeast, Egg yolks.
12. Vitamin B9 (Folate,Folic Acid
(Image : Pinterest) Our human body need this to make red blood cells, DNA(Deoxyribonucleic acid), RNA(Ribonucleic acid) and to synthesize certain amino acids.
It is important for pregnant woman ,as it helps prevent birth defects.
Deficiency :
Shortness of breath, forgetfullness
Prevention :
It can be getting from liver, leafy green vegetables, yeast, legumes, fortified flour, orange juice, avacados.
13. Vitamin B12 (Cobalamin)
(Image : Pinterest) Our human body need this to make red blood cells, DNA, RNA, myelin for nerve fibers.It is need for proper red blood cell formation and DNA Synthesis.
Deficiency :
Strange sensations, (yellow skin)jaundice, numbness.
Prevention :
It can be getting from all animal products.
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