Vitamins

Introduction Vitamins are essential for healthy life. A healthy diet will usually supply the body with all the vitamins needed. So far, we know about 13 vitamins. Out of these, four are fat-soluble vitamins (A, D, E, and K) Human body stores any excessive intake of these vitamins. So excessive intake of these vitamins is harmful to human body. The rest of the 9 vitamins (B1, B2, B3, B5, B6, B7, B9, B12, and C) are water-soluble vitamins. Any excessive intake of these vitamins will be excreted by human body, usually with urine. Human body can produce tiny amounts of Vitamin D with the help of sunlight. Human body ‘outsources’ the production of vitamin K and vitamin B7 to the intestinal bacteria and they do the needful.
Vitamin A	Usefulness of Vitamin A Vitamin A helps you see in the partial darkness. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division. Vitamin A Sources carrot, egg, sweet potato Recommended Vitamin A daily intake healthy adult males: 900 micrograms healthy adult females: 700 micrograms Vitamin A deficiency may cause Night Blindness, Xerophthalmia (dry eyes)
Vitamin D	Usefulness of Vitamin D Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus. Vitamin D Sources milk, sunlight Recommended Vitamin D daily intake healthy adults: 15 micrograms Vitamin D deficiency may cause Rickets (softening of the bones in children potentially leading to fractures and deformity) in children and Osteomalacia (pain, weakness, and fragility of the bones) in adults
Vitamin E	Usefulness of Vitamin E Prevents damage to cell membranes. Vitamin E Sources Sunflower oil & seeds, Peanut oil, Leafy vegetables Recommended Vitamin E daily intake healthy adults: 15 micrograms Vitamin E deficiency may cause Deficiency is extremely rare
Vitamin K	Usefulness of Vitamin K Helps make six of the 13 proteins needed for blood clotting. Plays an important role in kidney function and bone growth and repair. Vitamin K Sources spinach, egg yolk, bananas Recommended Vitamin K daily intake healthy adult males: 120 micrograms healthy adult females: 90 micrograms Vitamin K deficiency may cause Deficiency is extremely rare
Vitamin B1	Usefulness of Vitamin B1 Helps fuel your body by converting blood sugar into energy. Keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function. Vitamin B1 Sources Pork, Whole-grain cereal Recommended Vitamin B1 daily intake healthy adults: 1.4 micrograms Vitamin B1 deficiency may cause Beriberi (impaired nervous system, mental confusion and muscle weakness)
Vitamin B2	Usefulness of Vitamin B2 Helps release energy from foods; Promotes good vision, healthy skin. Vitamin B2 Sources Green, leafy vegetables, Dairy products Recommended Vitamin B2 daily intake healthy adults: 1 microgram Vitamin B2 deficiency may cause Ariboflavinosis (cracking of the lips and corners of the mouth and scaly skin) meats
Vitamin B3	Usefulness of Vitamin B3 Helps release energy from foods. Promotes healthy skin, nerves. Removes toxic chemicals from the body. Vitamin B3 Sources Meat, poultry, fish Recommended Vitamin B3 daily intake healthy adults: 15 micrograms Vitamin B3 deficiency may cause Pellagra (diarrhea, dermatitis, dementia, and death)
Vitamin B5	Usefulness of Vitamin B5 Plays role in metabolism and synthesis of carbohydrates, proteins, and fats. Vitamin B5 Sources Cereals, legumes, eggs, meat Recommended Vitamin B5 daily intake healthy adults: 5 micrograms Vitamin B5 deficiency may cause Paresthesia (numbness of skin)
Vitamin B6	Usefulness of Vitamin B6 Aids in protein metabolism, absorption; aids in red blood cell formation; helps body use fats. Vitamin B6 Sources Poultry, Pork , Fish, Eggs Recommended Vitamin B6 daily intake healthy adults: 1.3 micrograms Vitamin B6 deficiency may cause Anemia (deficiency of red blood cells)
Vitamin B7	Usefulness of Vitamin B7 Helps release energy from carbohydrates; aids in fat synthesis. Vitamin B7 Sources Human body can make Vitamin B7 (Biotin) with the help of Intestinal bacteria and hence no intake is prescribed. People with intestinal problems may be given supplement. Recommended Vitamin B7 daily intake healthy adults: 50 micrograms Vitamin B7 deficiency may cause Deficiency is extremely rare
Vitamin B9	Usefulness of Vitamin B9 Aids in protein metabolism; promotes red blood cell formation; prevents birth defects of spine, brain; lowers homocystein levels and thus lowers the risk of coronary heart disease. Vitamin B9 Sources spinach, peas, fortified cereal products Recommended Vitamin B9 daily intake healthy adults: 1000 micrograms Vitamin B9 deficiency may cause anemia, mood disorders and gastrointestinal disorders. Neural tube defects may occur during pregnancy.
Vitamin B12	Usefulness of Vitamin B12 Important for the normal functioning of the brain and nervous system and for the formation of blood. Vitamin B12 Sources Meat, Milk products, Eggs, Cheese, Chicken, Fish Recommended VitaminB12 daily intake healthy adults: 3 micrograms Vitamin B12 deficiency may cause Megaloblastic anemia
Vitamin C	Usefulness of Vitamin C Helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Vitamin C Sources Oranges, Limes, Tomatoes Recommended Vitamin C daily intake healthy adults: 45 milligrams Vitamin C deficiency may cause Scurvy (Bleeding gums and loose teeth that may lead to death. Around 2 million sailors died from Scurvy in the 17th and 18th centuries as they had no idea about the C vitamin)