WHAT ARE VITAMINS?
Vitamins are organic substances which are necessary food factors required in small amounts to regulate energy transformation and metabolism.
Vitamins are not energy sources but they protect from diseases and work as food catalysts too.
Vitamins are effective in very small amounts (mg or mg).
Every vitamin has a specific function and deficiency of a vitamin in diet causes a specific disease.
Vitamins are not formed in the body except vitamin D.
Therefore, they must be taken from their sources.
There are two types of vitamins:
1. water soluble vitamins (C, B)
2. fat soluble vitamins (A, D, E, K)
VITAMIN A:
The main function of vitamin A is to form VISUAL PIGMENT. It is essential for normal growth, healthy teeth, saves us from infectious diseases, night vision, normal bone and teeth development.
It transports nutrients across the cell membrane.
Vitamin A is an antioxidant.
It increases iron metabolism.
FOOD SOURCES:
Milk, egg yolk , liver fats, cod liver oil, carrot, apricots,Peach, butter, green leafy vegetables, cheese
DEFICIENCY
Deficiency of vitamin A causes:
Night blindness
Xerophthalmia
Respiratory infection
Allergies
Loss of teeth enamel
Gum disease
Decrease in immunity
DOSE
Male : 1.00 mg per day
Female : 0.8 mg per day
OVERDOSE
Overdose of Vitamin A may cause:
Headache
Fatigue
Skin problems
Bone pain
Dry skin
Thickening of bone
Brittle nails
Constipation
long term use can cause hair loss
liver damage
increase in blood fats/cholesterol.
VITAMIN B1
It helps body cells to convert carbohydrates into energy.
Vitamin B1 plays an important role in energy metabolism.
It is essential for growth. Protect us from digestive disturbance.
Healthy heart function. Healthy nerve cells.
Protect us from herpes zoster. Helpful in healthy brain functioning. Useful in anemia.
FOOD SOURCES
sunflower seeds, Liver, kidney, cereal, peanuts, beans, eggs-yolk, legumes, fish, meat, milk, yeast etc.
DEFICIENCY
Deficiency causes beri beri, cardiac failure, Loss of weight, digestive disturbance, weakness , nerve damage, constipation.
DAILY DOSE
Male : 1.4 mg per day
Female : 1.0 mg per day
OVERDOSE
It has very few side effects in case of overdose which includes:
headache
itching
irritability
flushing
VITAMIN B2
Vitamin B2 is essential for normal body growth, red cell production, prevents us from rheumatoid arthritis, migraine, skin disorders, Cataract prevention and it is a helper for other B- vitamins.
FOOD SOURCES
Milk, eggs, liver, fish, yeast, fruits, green leafy vegetables, wheat , pea, soybean.
DEFICIENCY
Dry & cracked skin, inflammation on mouth, anemia, eye diseases, slow wound healing ,poor general health, scales on nails, cracks at corners of mouth, sickle cell anemia.
DAILY DOSE
Male : 1.6 mg per day
Female : 1.2 mg per day
OVERDOSE
Itching
Burning sensations
Numbness
VITAMIN B3
Vitamin B3 is a metaboliser for amino acids and carbohydrates.
It is required in the synthesis of fats.
Essential for healthy skin.
Cell respiration.
Used to decrease cholesterol and control diabetes.
Proper functioning of nervous system.
Mental alertness
FOOD SOURCES
Red meat, liver, yeast, Milk,peanut, fish, eggs, Legumes,coffee etc.
DEFICIENCY
Deficiency of vitamin B3 includes:
Mental disturbances
Diarrhea
Pellagra
Skin lesions
Decreased appetite
DAILY DOSE
Male : 18 mg per day
Female : 13 mg per day
OVERDOSE
Liver damage
Skin flushing
Itching
Heartburn
Peptic ulcer
VITAMIN B5
VITAMIN B5 is very important in metabolic system and stress resistance.
It is also helpful in the synthesis of antibodies, fats, proteins and hemoglobin.
Vitamin B5 plays very important role in the secretion of hormones.
It slows down aging process.
Prevents from arthritis and helpful against wrinkles.
Vitamin B5 is also known as anti-stress vitamin because it relieves physical and emotional stress.
FOOD SOURCES
Yeast, chicken, fish, Kidneys, beef, liver ,Peanuts, mushrooms, soybean , eggs , sunflower seeds , lentils,cashews ,fresh vegetables,wheat.
DEFICIENCY
Deficiency symptoms of vitamin B5 include:
Frequent infection
Cardiovascular disorders
Digestive disorders
neurological disorders
Low blood cholesterol level
Decrease in serum potassium
General weakness
DAILY DOSE
No recommended dosage however 10mg to 100 mg per day is necessary.
OVERDOSE
Not toxic in high dosage (less than 10 grams per day).
Sensitive to teeth if taken 1.5 grams per day for a long period regularly.
VITAMIN B6
Vitamin B6 is involved in the following functions:
Protein and fatty acid metabolizer
Red cells production.
Healthy brain function.
Helps to synthesize antibodies.
FOOD SOURCES
Milk, liver, yeast, green leafy vegetables , cereals, kidney, fish, chicken, eggs, nuts, banana etc.
DEFICIENCY
Skin disorders
Anemia
Seizures in infant
Memory problem
Low absorption of fats, proteins and sugar
Water retention in body
DAILY DOSE
1.3 mg to 2.00 mg per day
OVERDOSE
Large dosages may cause neurological disorders.
It is sensitive to sun light and heat.
Vitamin B2 and zinc are necessary to absorb Vitamin B6.
VITAMIN B12
Vitamin B12 is necessary in the formation of red blood cell and for normal growth.
Prevents us from anemia, allergies, asthma and skin disorders.
FOOD SOURCES
Liver , fish , Meat, Eggs, yeast , Kidney , Milk , Dairy products
DEFICIENCY
Deficiency of Vitamin B12 may include:
Anemia
Fatigue
Memory loss
Depression
Confusion
DAILY DOSE
2.4 micro gram per day
OVERDOSE
Not known
VITAMIN C
Vitamin C is essential for:
In the synthesis of collagen in connective tissue.
Healing of wounds & fractures
Facilitates absorption of iron.
Helps in haemoglobin formation.
Formation of steroid hormones
Reduces the chances of infections
prevents from scurvy
Antioxidant
For healthy gums
FOOD SOURCES
All citrus fruits such as orange, lemon, guava , strawberries, Pineapple,grape fruit, tomato, cabbage, cauliflower
DEFICIENCY
Decrease in body resistance to infection
Bleeding of teeth.
Scurry
Anaemia
poor wound healing
painful joint
DAILY DOSE
60 mg per day
OVERDOSE
Diarrhea
Painful urination
Flatulence
Skin rash
VITAMIN D
Vitamin D controls the absorption of calcium & Phosphorus in our body to develop healthy bones & teeth. It is very very necessary for the development of bones and teeth. You should not avoid the importance of vitamin D because it helps in the absorption of calcium which in turn forms strong bones.
People deficient in vitamin D suffer a great deal in old age, Therefore you must care about it.
SOURCES
Fish oil, liver, egg yellow, milk etc.
It is also produce on skin by sun light
DEFICIENCY
Softness of bones
Tooth decay
Rickets
DAILY DOSE
400 international units per day
OVERDOSE
Extra heavy doses of vitamin D are harmful and cause loss of appetite , thickening of bones , Softness of tissues and calcification of joints.
VITAMIN E
Vitamin E an antioxidant and it slows down the aging process. It is helpful in skin treatment. If you want to be young,healthy,energetic and good skin texture with no wrinkles you must add vitamin E in your diet. Maintenance of cell membrane,normal function of muscular and vascular system are also due to vitamin E.
FOOD SOURCES
fish, meat, eggs,Green leafy vegetables, oil, wheat, milk.
DEFICIENCY
Deficiency of vitamin E may causes:
premature aging
Fragility of red blood cells.
skin problems
Respiratory problems.
DAILY DOSE
Male :10 mg per day
Female : 8 mg per day
VITAMIN K
Vitamin K is used to control blood clotting mechanism.
FOOD SOURCES
Green leafy vegetables, vegetable oils, meat, liver, milk, bran, broccoli.
Vitamin K is also produced by intestinal bacteria.
DEFICIENCY
Failure of blood clotting mechanism
DOSE
Male : 80 mg per day
Female : 70 mg per day
OVERDOSE
Jaundice
Anemia
Vitamins are organic substances which are necessary food factors required in small amounts to regulate energy transformation and metabolism.
Vitamins are not energy sources but they protect from diseases and work as food catalysts too.
Vitamins are effective in very small amounts (mg or mg).
Every vitamin has a specific function and deficiency of a vitamin in diet causes a specific disease.
Vitamins are not formed in the body except vitamin D.
Therefore, they must be taken from their sources.
There are two types of vitamins:
1. water soluble vitamins (C, B)
2. fat soluble vitamins (A, D, E, K)
VITAMIN A:
The main function of vitamin A is to form VISUAL PIGMENT. It is essential for normal growth, healthy teeth, saves us from infectious diseases, night vision, normal bone and teeth development.
It transports nutrients across the cell membrane.
Vitamin A is an antioxidant.
It increases iron metabolism.
FOOD SOURCES:
Milk, egg yolk , liver fats, cod liver oil, carrot, apricots,Peach, butter, green leafy vegetables, cheese
DEFICIENCY
Deficiency of vitamin A causes:
Night blindness
Xerophthalmia
Respiratory infection
Allergies
Loss of teeth enamel
Gum disease
Decrease in immunity
DOSE
Male : 1.00 mg per day
Female : 0.8 mg per day
OVERDOSE
Overdose of Vitamin A may cause:
Headache
Fatigue
Skin problems
Bone pain
Dry skin
Thickening of bone
Brittle nails
Constipation
long term use can cause hair loss
liver damage
increase in blood fats/cholesterol.
VITAMIN B1
It helps body cells to convert carbohydrates into energy.
Vitamin B1 plays an important role in energy metabolism.
It is essential for growth. Protect us from digestive disturbance.
Healthy heart function. Healthy nerve cells.
Protect us from herpes zoster. Helpful in healthy brain functioning. Useful in anemia.
FOOD SOURCES
sunflower seeds, Liver, kidney, cereal, peanuts, beans, eggs-yolk, legumes, fish, meat, milk, yeast etc.
DEFICIENCY
Deficiency causes beri beri, cardiac failure, Loss of weight, digestive disturbance, weakness , nerve damage, constipation.
DAILY DOSE
Male : 1.4 mg per day
Female : 1.0 mg per day
OVERDOSE
It has very few side effects in case of overdose which includes:
headache
itching
irritability
flushing
VITAMIN B2
Vitamin B2 is essential for normal body growth, red cell production, prevents us from rheumatoid arthritis, migraine, skin disorders, Cataract prevention and it is a helper for other B- vitamins.
FOOD SOURCES
Milk, eggs, liver, fish, yeast, fruits, green leafy vegetables, wheat , pea, soybean.
DEFICIENCY
Dry & cracked skin, inflammation on mouth, anemia, eye diseases, slow wound healing ,poor general health, scales on nails, cracks at corners of mouth, sickle cell anemia.
DAILY DOSE
Male : 1.6 mg per day
Female : 1.2 mg per day
OVERDOSE
Itching
Burning sensations
Numbness
VITAMIN B3
Vitamin B3 is a metaboliser for amino acids and carbohydrates.
It is required in the synthesis of fats.
Essential for healthy skin.
Cell respiration.
Used to decrease cholesterol and control diabetes.
Proper functioning of nervous system.
Mental alertness
FOOD SOURCES
Red meat, liver, yeast, Milk,peanut, fish, eggs, Legumes,coffee etc.
DEFICIENCY
Deficiency of vitamin B3 includes:
Mental disturbances
Diarrhea
Pellagra
Skin lesions
Decreased appetite
DAILY DOSE
Male : 18 mg per day
Female : 13 mg per day
OVERDOSE
Liver damage
Skin flushing
Itching
Heartburn
Peptic ulcer
VITAMIN B5
VITAMIN B5 is very important in metabolic system and stress resistance.
It is also helpful in the synthesis of antibodies, fats, proteins and hemoglobin.
Vitamin B5 plays very important role in the secretion of hormones.
It slows down aging process.
Prevents from arthritis and helpful against wrinkles.
Vitamin B5 is also known as anti-stress vitamin because it relieves physical and emotional stress.
FOOD SOURCES
Yeast, chicken, fish, Kidneys, beef, liver ,Peanuts, mushrooms, soybean , eggs , sunflower seeds , lentils,cashews ,fresh vegetables,wheat.
DEFICIENCY
Deficiency symptoms of vitamin B5 include:
Frequent infection
Cardiovascular disorders
Digestive disorders
neurological disorders
Low blood cholesterol level
Decrease in serum potassium
General weakness
DAILY DOSE
No recommended dosage however 10mg to 100 mg per day is necessary.
OVERDOSE
Not toxic in high dosage (less than 10 grams per day).
Sensitive to teeth if taken 1.5 grams per day for a long period regularly.
VITAMIN B6
Vitamin B6 is involved in the following functions:
Protein and fatty acid metabolizer
Red cells production.
Healthy brain function.
Helps to synthesize antibodies.
FOOD SOURCES
Milk, liver, yeast, green leafy vegetables , cereals, kidney, fish, chicken, eggs, nuts, banana etc.
DEFICIENCY
Skin disorders
Anemia
Seizures in infant
Memory problem
Low absorption of fats, proteins and sugar
Water retention in body
DAILY DOSE
1.3 mg to 2.00 mg per day
OVERDOSE
Large dosages may cause neurological disorders.
It is sensitive to sun light and heat.
Vitamin B2 and zinc are necessary to absorb Vitamin B6.
VITAMIN B12
Vitamin B12 is necessary in the formation of red blood cell and for normal growth.
Prevents us from anemia, allergies, asthma and skin disorders.
FOOD SOURCES
Liver , fish , Meat, Eggs, yeast , Kidney , Milk , Dairy products
DEFICIENCY
Deficiency of Vitamin B12 may include:
Anemia
Fatigue
Memory loss
Depression
Confusion
DAILY DOSE
2.4 micro gram per day
OVERDOSE
Not known
VITAMIN C
Vitamin C is essential for:
In the synthesis of collagen in connective tissue.
Healing of wounds & fractures
Facilitates absorption of iron.
Helps in haemoglobin formation.
Formation of steroid hormones
Reduces the chances of infections
prevents from scurvy
Antioxidant
For healthy gums
FOOD SOURCES
All citrus fruits such as orange, lemon, guava , strawberries, Pineapple,grape fruit, tomato, cabbage, cauliflower
DEFICIENCY
Decrease in body resistance to infection
Bleeding of teeth.
Scurry
Anaemia
poor wound healing
painful joint
DAILY DOSE
60 mg per day
OVERDOSE
Diarrhea
Painful urination
Flatulence
Skin rash
VITAMIN D
Vitamin D controls the absorption of calcium & Phosphorus in our body to develop healthy bones & teeth. It is very very necessary for the development of bones and teeth. You should not avoid the importance of vitamin D because it helps in the absorption of calcium which in turn forms strong bones.
People deficient in vitamin D suffer a great deal in old age, Therefore you must care about it.
SOURCES
Fish oil, liver, egg yellow, milk etc.
It is also produce on skin by sun light
DEFICIENCY
Softness of bones
Tooth decay
Rickets
DAILY DOSE
400 international units per day
OVERDOSE
Extra heavy doses of vitamin D are harmful and cause loss of appetite , thickening of bones , Softness of tissues and calcification of joints.
VITAMIN E
Vitamin E an antioxidant and it slows down the aging process. It is helpful in skin treatment. If you want to be young,healthy,energetic and good skin texture with no wrinkles you must add vitamin E in your diet. Maintenance of cell membrane,normal function of muscular and vascular system are also due to vitamin E.
FOOD SOURCES
fish, meat, eggs,Green leafy vegetables, oil, wheat, milk.
DEFICIENCY
Deficiency of vitamin E may causes:
premature aging
Fragility of red blood cells.
skin problems
Respiratory problems.
DAILY DOSE
Male :10 mg per day
Female : 8 mg per day
VITAMIN K
Vitamin K is used to control blood clotting mechanism.
FOOD SOURCES
Green leafy vegetables, vegetable oils, meat, liver, milk, bran, broccoli.
Vitamin K is also produced by intestinal bacteria.
DEFICIENCY
Failure of blood clotting mechanism
DOSE
Male : 80 mg per day
Female : 70 mg per day
OVERDOSE
Jaundice
Anemia
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