Vitamins and how useful they can be!

Hi friends, after a long term absence from this blog I am back with a new and refreshing post which will also benefit your health in many ways. Today I will tell you about vitamins. Vitamins are organic substances present in minute amounts in natural foodstuffs and if you would not consume the right amount of the particular vitamin you could have a deficiency disease. They consist of 14 types and each one of it has its own benefits as listed below:

Vitamin A:

It is a fat-soluble vitamin that is naturally present in many foods including cheese, eggs, oily fish, milk, yoghurt, fortified low-fat spreads, leafy vegetables and yellow fruits. It is an important vitamin as it is involved in immune function, vision, reproduction, cellular communication and supports cell growth. It helps the heart, lungs, kidneys and other organs work properly. It supports bone health, growth and development. Liver disorders and blindness can eventually start out when there is low vitamin A in body. The eyes, skin and other tissues become dry and damaged, infections can develop more often. Kidney stones could also develop. 

Vitamin B1:

Vitamin b1 also know as Thiamine is a vitamin found in foods and manufactured as a dietary supplement and  medication. Food sources of thiamine includes whole grains, legumes, beans, lentils, sunflower seeds, some meats and fish. It enables the body to use carbohydrates as an energy source. It is essential for glucose metabolism and it plays a key role in nerve, muscle and heart function. Tiredness, loss of appetite, normal weakness, fatigue, irritability, problems with peripheral nerves and wasting, weight loss, anorexia and mental problems could start developing up if right intake of thiamine is not in body. 

Vitamin B2:

Vitamin B2 also called riboflavin is a common vitamin consumed as a dietary supplement and is made up of 2 coenzymes. It could be founded in some nuts, green vegetables, meat and fortified foods including milk, yoghurt, bread, eggs, cereals and in high quantities. This vitamin is equally important as it helps the body convert food into fuel which is used to produce energy. It helps the body metabolize fats and proteins as well as helps in production of red blood cells and also aids in release of energy from proteins. Less amount of this vitamin in body can result in skin disorders, hyperemia, edema of mouth and throat, angular stomatitis, hair loss and sore throat. 

Vitamin B3:

Niacin also known as Vitamin B3 is an organic compound and an essential human nutrient. It could be manufactured by  plants and animals from amino acids. It is found in a wide variety of animal and plant-based foods including beef, liver, poultry eggs, dairy products, fish, nuts, seeds, legumes, avocado, fortified cereals and bread. It is important in the body because it helps lower cholesterol, ease arthritis, boosts brain function, converts carbohydrates into glucose, metabolizes fats and proteins as well as helps the body have a healthy nervous system along with healthy hair and skin. If we do not take this vitamin  properly we could experience dangerous diseases like Pellagra, skin rashes, depression, disorientation, fatigue and severe headaches. 

Vitamin B5:

Commonly known as Pantothenic Acid vitamin b5 is a water soluble and an essential nutrient required by both animals and plants for synthesization of nutrients. Examples of foods that are rich in this vitamin are animal meat organs( liver and kidney), fortified cereals, chicken breast,  mushrooms and dairy products especially milk. This specific vitamin plays a role in the breakdown of fats and carbohydrates for energy consuming. It is also crucial in manufacturing of red blood cells, healthy hair, healthy digestive tract, proper functioning of liver and synthesizing cholesterol. Lack or overdose of this vitamin can result in fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet and upper respiratory infections. 

Vitamin B6:

Vitamin B6 also known as pyridoxine is a water- soluble vitamin found naturally in many foods as well as added to many fruits and supplements. Vitamin B6 could be widely found in fruits, dark and green leafy vegetables, chickpeas, salmon, tuna, beef, avocado, potatoes and fortified cereals. This vitamin holds a great importance as it helps to maintain a stronger immune system, maintains a normal amount of amino acid in your body, help the chemical reactions work better and helps the body fight off harmful and dangerous diseases. There could be dermatitis, swollen tongue, tiredness, weakened immune function, weakness in hands and feet and anemia problems. 

Vitamin B7:

Vitamin B7 known mostly as Biotin, is one of the main B vitamins is a water soluble vitamin used by many organisms. Many foods including walnuts, peanuts, cereals, milk, egg yolks, whole meal bread, salmon, pork, mushrooms, cauliflowers, bananas and raspberries. It helps out the body to metabolize proteins, fats and carbohydrates, creates important enzymes in the body, strengthens hair and nails, synthesizing and creating fatty acids, generating glucose, prevents nerve damage, treats with numerous diseases that affect the nervous system. Less Biotin in the body can lead up to hair loss, skin rashes, depression, hallucinations, seizures, impaired immune function, increased risk of bacterial and fungal infections, loss in controlling the body movements and tingling of hands and feet. 

Vitamin B9:

Vitamin B9 known as Folic Acid also, is a vitamin that is converted into Folate by the body. It is stable during processing and storage. Dark green leafy vegetables, beans, sunflower seeds, fresh fruits, fresh juices, wholegrains, liver, seafood, lentils and oranges are some foods that are high in Folic acid. We can consume the Vitamin B9 from these foods as well as supplements. Consuming of this vitamin helps us to aid in the production of DNA and RNA, make red blood and white blood cells in the bone marrow, transforms carbohydrates into energy, reduces the risk of cardiovascular diseases and metabolizes different nutrients. Lack of Vitamin B9 could lead to muscle weakness, problems with judgement, understanding and memory. It could lead to fatigue, sore tongue, ulcers in the mouth, vision problems, depression and confusion. 

 

Vitamin B12:

Vitamin B12 also called is a water soluble vitamin, the last of all B vitamins mostly comes from items that are fortified with animal foods. Examples of foods include dairy products, eggs, cheese, fish, bananas, meat organs like liver and beef, fortified breakfast cereals, shellfish, ham and fortified nutritional yeast. It can help us out crucially in maintaining healthy nerve cells, production of DNA and RNA, helps iron work properly in the body, energy production, brain function, nerve tissue health, prevention of congenital abnormalities, eye protection and healthy blood flow in our body. With the deficiency of  Vitamin B12 we can experience fatigue, headache, mood changes, depression, difficulty in concentration and severe neurological problems in the body!!

Vitamin C:

Vitamin C is a common water-soluble vitamin sold as a dietary supplement and found in various foods, especially Citrus fruits. It is essential for your body and holds its own importance. It is a powerful antioxidant widely found in oranges(every citrus fruit), fresh fruits and vegetables, red and green pepper, tomatoes, potatoes, bananas, parsley, and papayas. It is important for the body as it cures and prevents Scurvy, and is involved in tissue repair, tissue growth and development,  and enzymatic reproduction of neurotransmitters. It neutralizes free radical molecules, strengthens the body's natural defense as well as boosts our blood antioxidant levels. Less vitamin C in the body can result in rough skin, fatigue, depression, connective tissue defects, Scurvy and dry hair, and dental problems. 

Vitamin D:

Vitamin D comes into our body from its main source sun. It is the only nutrient that our body produces when exposed to the sun. However, we do not get enough vitamin D because we spend most of our time staying indoors and eating food that is low in Vitamin D. It is an important vitamin to keep our bones strong and absorbs calcium from food, which is an important nutrient for our body. It facilitates the normal function of our immune system. Vitamin D can be found in foods like mushrooms, broccoli, salmon, sardines, caviar, cod liver oil, raw milk, tuna, papaya, eggs, and margarine. When you have low Vitamin D in your body you can get bone or muscle pain. It can lead to muscle cramps, rickets, and osteomalacia in adults. 

Vitamin E:

Vitamin E, is a water-soluble vitamin having four tocopherols but Alpha- tocopherol is the one used by the human body. It performs as an antioxidant and is sometimes naturally present in some foods. Foods that contain Vitamin E are avocado, almonds, broccoli, wheat germ oil, sunflower or soybean oil, peanut butter, pumpkins, bell peppers, spinach, plant-based oils, nuts, and different seeds. It is used in the body for the proper function of many organs, stopping the production f ROS, maintaining healthy skin and eyes, preventing clot formation in the heart, and is important for your vision. Symptoms of deficiency of vitamin E include nerve and muscle damage, loss of feeling in arms and legs, loss of body movement control, weakened immune system, muscle weakness, and vision problems. 

  

Vitamin K:

Vitamin K, a water-soluble vitamin marketed as a dietary supplement and found in many foods. It performs as a compound.  Foods containing Vitamin K are green leafy vegetables, cereals, eggs, fish, liver and kidney meat, avocadoes, soybean oil, chicken, green peas, and grapes. This vitamin helps our body to make various proteins that help in blood clotting and the building of bones. It produces healthy bone tissue, prevents excessive bleeding, regulates blood calcium levels, and healthy heart, and cognitive health. Significant bleeding, poor bone development, osteoporosis, and increased risk of cardiovascular diseases are some deficiency symptoms of vitamin K.