"VITAMINS ARE ESSENTIAL FOR GOOD HEALTH"

VITAMINS  ARE  ESSENTIAL FOR GOOD HEALTH                         Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There are two types of vitamins.

 1)  Fat-soluble vitamins—A, D, E, and K—are stored in the body’s fatty tissues. 

2) Water- soluble vitamins-- The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body by urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.

          "Fat soluble Vitamins"

                   Vitamine A 

It is best known for its vital role in maintaining vision. It’s also essential for body growth, immune function and reproductive health. The best dietary sources of vitamin A include liver and fish oil. Sufficient amounts can also be derived from provitamin A carotenoids, like beta-carotene, which are found in vegetables.

(The RDA for vitamin A is 3,000 IU (900 mcg) for adult men and 2,333 (700 mcg) for women. For children, it ranges from 1,000 IU (300 mcg) to 2,000 IU (600 mcg).

Severe vitamin A deficiency may lead to blindness. Other symptoms may include hair loss, skin problems and an increased risk of infections.

High doses of vitamin A may lead to hypervitaminosis A, which is associated with various symptoms. Pregnant women should avoid eating high amounts of vitamin A because of the risk of birth defects.

Supplements mainly benefit those who are low or deficient in vitamin A. One exception is children with measles, as studies show that supplements may help treat the disease.

                        Vitamin D

Dietary vitamin D can be classified as vitamin D2, found in mushrooms and plants, and vitamin D3, found in animal-derived foods.One of the most important functions of vitamin D is the maintenance of calcium and phosphorus levels in blood. It benefits bone health by promoting the absorption of these minerals. Our body can produce the vitamin D  if we regularly expose large parts of our skin to sunlight. However, most people need to get it from their diet or supplements, such as fatty fish or fish oil. (For children and adults, the RDA for vitamin D is 600 IU (15 mcg). The amount is slightly higher for elderly adults, at 800 IU (20 mcg). The main symptoms of vitamin D deficiency include fatigue, weak muscles, soft bones, an increased risk of fractures and susceptibility to infections.

Vitamin D is toxic in high doses. The most serious symptoms are caused by dangerously high levels of calcium in blood, which may harm the heart and kidneys.

Health professionals advise most people to take vitamin D supplements to prevent deficiency. Supplements may improve general health and reduce the risk of infections 

                        Vitamin E

Vitamin E’s key role is to serve as an antioxidant, protecting cells against free radicals and oxidative damage. The best sources of vitamin E are certain vegetable oils, nuts and seeds.

(Among adults, the RDA for vitamin E is 23 IU (15 mg). For children and adolescents, the RDA ranges from 9 IU (6 mg) to 23 IU (15 mg), depending on the age group.)

Vitamin E deficiency is rare, but can cause muscle weakness, susceptibility to infections, neurological problems and poor vision.

Vitamin E appears to be less toxic at high doses than vitamin A and D. However, high doses may cause excessive bleeding and oxidative stress.

                        Vitamin K

Vitamin K is vital for blood clotting and supports bone health.

Vitamin K1 is abundant in many leafy green vegetables, while vitamin K2 is found in low amounts in animal-sourced foods and fermented soy foods.

(The adequate intake (AI) of vitamin K is 90 mcg for women and 120 mcg for men. For children and adolescents, the AI ranges from 30–75 mcg, depending on the age group.) Deficiency in vitamin K may lead to excessive bleeding. Diseases that interfere with fat absorption increase the risk of deficiency.

            "Water soluble Vitamins"

The water-soluble vitamins include ascorbic acid (vitamin C), thiamin, riboflavin, niacin, vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine), folacin, vitamin B12, biotin, and pantothenic acid.

Thiamine(vitamin B1)

Part of an enzyme needed for energy metabolism; important to nerve function Found in all nutritious foods in moderate amounts: pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds

Riboflavin (vitamin B2)

Part of an enzyme needed for energy metabolism; important for normal vision and skin health. Milk and milk products; leafy green vegetables; whole grain foods, enriched breads and cereals.

Niacin (vitamin B3)

Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health. Meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter.

Pantothenic acid

Part of an enzyme needed for energy metabolism. Widespread in foods.

Biotin

Part of an enzyme needed for energy metabolism. Widespread in foods; also produced in intestinal tract by bacteria.

Pyridoxine (vitamin B6)

Part of an enzyme needed for protein metabolism; helps make red blood cells. Meat, fish, poultry, vegetables, fruits

Folic acid

Part of an enzyme needed for making DNA and new cells, especially red blood cells. Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains.

Cobalamin (vitamin B12)

Part of an enzyme needed for making new cells; important to nerve function. Meat poultry, fish, seafood, eggs, milk and milk products; not found in plant foods.

       Ascorbic acid (vitamin C)

Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption. Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit