List all Vitamins

• Vitamin A – a fat soluble vitamin with an RDA of 3000 IUs for men and 2,333
IUs for women. The upper suggested limit for daily intake is 10,000 IUs. Vitamin
A is used in the body for white blood cell production, white blood cell health, cell
division and growth. Common food sources of the vitamin include carrots, liver,
broccoli, sweet potatoes and kale.

• Vitamin B1 – a water soluble vitamin also known as thiamine. The RDA is

commonly set at 1.4 mg per day. There are no known side effects from taking too
much thiamine so an upper limit is not currently set.

Thiamine is part of the B-Complex set of vitamins that help to convert

carbohydrates to glucose for energy. Common food sources include oatmeal, flax,
sunflower seed and brown rice. Flour and cereals, in the United States, are
fortified with thiamine.

• ςι τ α µ ι ν Β 2 – a water soluble vitamin also known as riboflavin. The

RDA for the vitamin is about 1.2 mg per day. There is no upper limit as toxicity
caused by intake of large amounts of vitamin B2 does not exist. Riboflavin is a B-
complex vitamin that aids in the conversion of carbohydrates to energy.
Riboflavin also has anti-oxidant properties. Common food sources include
almonds, whole grains, wheat germ and wild rice.

• Vitamin B3 – a water soluble vitamin commonly called niacin. There are two
other forms of B3 – niacinamide and inositol hexanicotinate. As a B complex
vitamin, niacin works to convert food to energy. Sex hormones, stress hormones
and cholesterol levels are all affected by niacin. RDA for adults is about 15 mg a
day. Intake of 50 mg of niacin or more can cause “niacin flush” which is
characterized by burning and tingling of the face and chest. Liver damage and
stomach ulcers may also occur. Common food sources include beef organ meats,
beets, fish, salmon, tuna and peanuts.

• Vitamin B4 - also known as adenine. When attempting to list all vitamins, this B
vitamin must be included though it is no longer considered a vitamin needed by
humans. Vitamin B4 is found in plant an animal tissue and is thought to prevent
muscle weakness in rats and chickens.
• ςι τ α µ ι ν Β 5 – a water soluble vitamin known as pantothenic acid.
In addition to working with energy conversion, B5 also aids in production and
maintenance of sex and stress hormones. Red blood cell production is also
affected by proper B5 levels. The RDA for pantothenic acid in adults is 5 mg a
day. It is not uncommon for patients to take in excess of 2,000 mg a day for
specific ailments. Common food sourcesinclude corn, cauliflower, kale, broccoli
and tomatoes. Also see Vitamins for Hair Growth.

• ςι τ α µ ι ν Β 6 – a water soluble vitamin that works with the

metabolism of proteins, fats and carbohydrates. B6 is also helps in the production
of neurotransmitters in the brain. The RDA for B6 is about 1.5 mg per day. The
upper limit for B6 supplementation or consumption is 100 mg. If 200 mg or more
are consumed, neurological disorders may develop. Common food sources of
vitamin B6 include chicken, turkey, tuna, salmon and shrimp.

• Vitamin B7 – a water soluble vitamin also known as biotin, vitamin H or vitamin

I. in addition to working in carbohydrate conversion, biotin aids in strengthening
hair and nails. The RDA for vitamin B7 is 30 mcg for adults. Physicians may
suggest intake up to 1,000 mcg for certain illnesses. Common food sources
include egg yolks, sardines, nuts, soybeans and grains.

• Vitamin B8 - known as adenosine monophosphate, to list all vitamins without

this questionable inclusion would be incomplete. Vitamin B8 works in much the
same manner as other B Complex vitamin and is found in yeast.

• Vitamin B9 – a water soluble vitamin also known as Folic Acid . This vitamin is
popular for its use in fetal development. Folic acid supplementation is necessary
for the neurological development of the fetus from the first weeks after
conception.

The RDA for folic acid is 400 mcg, but pregnant women should consume a
minimum of 600 mcg. Common food sources of folic acid include dark leafy
greens, beets, lima beans and kidney beans.

• Vitamin B10 - a slightly water soluble substance called para-aminobenzoic acid

or PABA . While no longer considered a vitamin, the substance is currently used
to treat patients with Peyronie's Disease. In some cases, people with irritable
bowel syndrome take in the potassium salt to fight off gastrointestinal distress.

• Vitamin B11 - a questionable inclusion in a list of all vitamins. Known as Pteryl-

 hepta-glutamic acid, the "vitamin" is predominantly used by chickens to
maintain body and feather growth. Also referred to as Vitamin S.

• ςι τ α µ ι ν Β 1 2 – a water soluble vitamin is popular as an energy

supplement. Patients who have undergone surgery of the intestine may be forced
to take supplemental B12 in order to maintain the health of red blood cells and the
central nervous system. The RDA for the vitamin is 2.4 mcg a day, but there are
no known side effects reported for taking larger amounts of the vitamin. Common
food sources include eggs, meat, poultry and milk. (See Vitamin B12 deficiency,
Vitamin B12 injections)

• Vitamin B13 - found in whey and root vegetables, Vitamin B13 is a mineral
transporter. An official name has not been noted, but Aspartic Acid and Colamin
Phosphate also transport minerals and could be Vitamin B13. Lack of the vitamin
may cause Multiple Sclerosis.

• Vitamin B14 - this vitamin has no official name but needs to be mentioned when
we list all vitamins. It works similarly to Vitamin B10 or B11. Foods sources
include yeast, organ meats and wine. Some think this vitamin is the reason wine
may improve health.

• Vitamin B15 - also referred to as Pangamic Acid, its inclusion on a list of all
vitamins is often overlooked since its importance is debated. Foods sources
include yeast, apricot seeds and corn. May work to improve liver health.

• Vitmain B16 - may have been studied by Russian scientists, but this vitamin is
often omitted when preparing a list all vitamins important to humans.

• Vitamin B17 - is naturally occurring in buckwheat, millet and flax. It is included

when attempting to list all vitamins, though its status as a vitamin has not been
confirmed. Some researchers have suggested it has anti-cancer benefits.

• Vitamin Bc - known as Folic Acid.

• Vitamin Bh - known as Inositol.

• Vitamin Bp - known as choline.

• Vitamin Bt - commonly known as L-Carnitine. Though not an official vitamin,
you cannot list all vitamins without this popular amino acid. While non-essential
as a vitamin, per se, supplementation is commonly used by patients with heart
disease and body builders. May also be good for brain health in acetylated form.

• Vitamin Bx - known as Para-Aminobenzoic Acid or PABA.

• Vitamin Bw - known as Biotin and also Vitamin H.

• Vitamin C – a water soluble vitamin that works as an anti-oxidant in the body. C

is also used for tissue repair and growth. The RDA is commonly set at 75 to 90
mg for adults, but some people take 2,000 to 3,000 mg per day or more with no
harmful side effects. The best known source of natural vitamin C is citrus fruits.
See Foods High in Vitamin C , What Is Vitamin C, Vitamin C Overdose, and
Vitamin C Indicator.

• ςι τ α µ ι ν ∆ – a fat soluble vitamin that aids the body in calcium

absorption. The RDA for vitamin D ranges from 5 to 10 mcg for children and
adults. Too much vitamin D can lead to kidney stones, calcium deposits and
vomiting. The best source of vitamin D is the sun. Spending 10 to 15 minutes in
the sun every day allows the skin to product vitamin D. Milk and cereal, in some
countries, are fortified with the vitamin. Also see Vitamin D Facts, Foods High
in Vitamin D, Benefits of Vitamin D, Vitamin D Deficiency.

• ςι τ α µ ι ν Ε – a fat soluble vitamin that works in the blood stream to

prevent cholesterol from clogging arteries. It also works with the body to allow
vitamin K to be used. The RDA for vitamin E is about 22.5 IUs every day.
According to the American Heart Association, as little as 400 mcg a day can be
harmful to health. Common food sources include liver, eggs, nuts, sunflower seed
and mayonnaise. See Facts About Vitamin E.

• Vitamin F - commonly included when asked to list all vitamins, Vitamin F is

commonly called Linoleic Acid. More appropriately, this vitamin is an essential
fatty acid which may improve heart health. Found naturally in vegetables oils.
There is no RDA.

• Vitamin G - another name for Vitamin B2 or Riboflavin.

• Vitamin H - known as Biotin. This vitamin is naturally found in soy beans and
egg yolks. People who do not get enough Biotin may suffer from eczema or
 difficulties with fat metabolism. An RDA of 300 mcg is set, but optimal levels
can reach up to 10,000 mcg a day. High doses may help patients with diabetes.

• Vitamin I - another name for Vitamin B7 or Biotin.

• Vitamin J - found in woody plants, this term is used for Catechol which is a
flavonoid.

• Vitamin K – a fat soluble vitamin that plays a role in blood clotting and bone
health. The RDA for the vitamin is 90 mcg for adult females and 120 mcg for
adult males. Higher doses of vitamin K may be administered to help certain
illnesses such as excessive bleeding or osteoporosis. Common foods high in
vitamin K include beef liver, green tea, cabbage, spinach and chlorophyll. Also
see Vitamin K injection.

• Vitamin L1 - known as Ortho-Aminobenzoic Acid. Found in beef liver, to list

all vitamins would be to include this amino acid. While not essential in humans,
affects lactation in animals.

• Vitamin L2 - known as Adenyl Thiomethylpentose. This naturally occurring

substance is found in yeast and may benefit animals during the lactation process.

• Vitamin M - known commonly as Folic Acid and also vitamin B9, Vitamin M is
essential to the brain development of the fetus in utero. Natural food sources
include green leafy vegetables and oranges. Additional benefits may include a
reduction in fetal birth defects and reduction in risk for colon cancer. Adults
should intake between 400 mcg and 1,000 mcg a day with the RDA being set at
400 mcg for non-pregnant adults.

• Vitamin N - known as Thioctic Acid or ?-lipoic acid. Intake can range from 50
to 100 mg a day. To list all vitamins would not normally include Vitamin N. The
substance can be used to regulate blood sugar levels.

• Vitamin O - known as stablized liquid oxygen, this vitamin is no longer

recognized for human consumption.

Vitamin P - known as Bioflavonoids. Commonly taken in conjunction with

Vitamin C, most people do not include this vitamin when they list all vitamins.
Vitamin P is commonly referred to as the "C Complex". The vitamin can be
found in citrus fruits and onions. Optimal daily intake can range from 100 mg to
 1,000 mg.

• Vitamin PP - another name for Vitamin B3 or Niacin.

• Vitamin Q - discovered by Dr. Armand James Quick and used only by patients
with telangiectasia. The vitamin is also known as Coenzyme Q10. It is common
to list all vitamins without Coenzyme Q10 or Vitamin Q as most people never
come in contact with the vitamin.

• Vitamin R - another name for Vitamin B10 or PABA.

• Vitamin S - another name for Vitamin B11 or Pteryl-Hepta-Glutamic Acid.

Referenced when some list all vitamins as being a kelp derived vitamin.

Vitamin T - is rarely included when you list all vitamins. There is some
confusion about the vitamin as two scientists used the same name for different
discoveries. Vitamin T is a growth promoter in termites, fungus and yeast. It is
also the name for a blood health promoting substance in sesame seeds.

• Vitamin U - a questionable vitamin found in uncooked cabbage juice. The

vitamin could be either S-Methylmethionine, Allantoin or Glutamine.
Fats consist of a wide group of compounds that are generally soluble in organic solvents
and largely insoluble in water. Chemically, fats are generally triesters of glycerol and
fatty acids. Fats may be either solid or liquid at room temperature, depending on their
structure and composition. Although the words "oils", "fats", and "lipids" are all used to
refer to fats, "oils" is usually used to refer to fats that are liquids at normal room
temperature, while "fats" is usually used to refer to fats that are solids at normal room
temperature. "Lipids" is used to refer to both liquid and solid fats, along with other
related substances. The word "oil" is also used for any substance that does not mix with
water and has a greasy feel, such as petroleum (or crude oil), heating oil, and essential
oils, regardless of its chemical structure.[1]
Fats form a category of lipid, distinguished from other lipids by their chemical structure
and physical properties. This category of molecules is important for many forms of life,
serving both structural and metabolic functions. They are an important part of the diet of
most heterotrophs (including humans). Fats or lipids are broken down in the body by
enzymes called lipases produced in the pancreas.
Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained
from fats in the milk and meat, as well as from under the skin, of an animal. Examples of
edible plant fats include peanut, soya bean, sunflower, sesame, coconut, olive, and
vegetable oils. Margarine and vegetable shortening, which can be derived from the above
oils, are used mainly for baking. These examples of fats can be categorized into saturated
fats and unsaturated fats
Proteins (pronounced /ˈproʊtiːnz/) are biochemical compounds consisting of one or
more polypeptides typically folded into a globular or fibrous form in a biologically
functional way. A polypeptide is a single linear polymer chain of amino acids bonded
together by peptide bonds between the carboxyl and amino groups of adjacent amino acid
residues. The sequence of amino acids in a protein is defined by the sequence of a gene,
which is encoded in the genetic code. In general, the genetic code specifies 20 standard
amino acids; however, in certain organisms the genetic code can include selenocysteine
—and in certain archaea—pyrrolysine. Shortly after or even during synthesis, the
residues in a protein are often chemically modified by post-translational modification,
which alters the physical and chemical properties, folding, stability, activity, and
ultimately, the function of the proteins. Sometimes proteins have non-peptide groups
attached, which can be called prosthetic groups or cofactors. Proteins can also work
together to achieve a particular function, and they often associate to form stable
complexes.
One of the most distinguishing features of polypeptides is their ability to fold into a
globular state, or "structure". The extent to which proteins fold into a defined structure
varies widely. Some proteins fold into a highly rigid structure with small fluctuations and
are therefore considered to be single structure. Other proteins undergo large
rearrangements from one conformation to another. This conformational change is often
associated with a signaling event. Thus, the structure of a protein serves as a medium
through which to regulate either the function of a protein or activity of an enzyme. Not all
proteins requiring a folding process in order to function, as some function in an unfolded
state.
Like other biological macromolecules such as polysaccharides and nucleic acids, proteins
are essential parts of organisms and participate in virtually every process within cells.
Many proteins are enzymes that catalyze biochemical reactions and are vital to
metabolism. Proteins also have structural or mechanical functions, such as actin and
myosin in muscle and the proteins in the cytoskeleton, which form a system of
scaffolding that maintains cell shape. Other proteins are important in cell signaling,
immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in
animals' diets, since animals cannot synthesize all the amino acids they need and must
obtain essential amino acids from food. Through the process of digestion, animals break
down ingested protein into free amino acids that are then used in metabolism.
Proteins were first described by the Dutch chemist Gerhardus Johannes Mulder and
named by the Swedish chemist Jöns Jakob Berzelius in 1838. Early nutritional scientists
such as the German Carl von Voit believed that protein was the most important nutrient
for maintaining the structure of the body, because it was generally believed that "flesh
makes flesh."[1] The central role of proteins as enzymes in living organisms was
however not fully appreciated until 1926, when James B. Sumner showed that the
enzyme urease was in fact a protein.[2] The first protein to be sequenced was insulin, by
Frederick Sanger, who won the Nobel Prize for this achievement in 1958. The first
protein structures to be solved were hemoglobin and myoglobin, by Max Perutz and Sir
John Cowdery Kendrew, respectively, in 1958.[3]HYPERLINK \l "cite_note-
Kendrew1958-3"[4] The three-dimensional structures of both proteins were first
determined by X-ray diffraction analysis; Perutz and Kendrew shared the 1962 Nobel
Prize in Chemistry for these discoveries. Proteins may be purified from other cellular
components using a variety of techniques such as ultracentrifugation, precipitation,
electrophoresis, and chromatography; the advent of genetic engineering has made
possible a number of methods to facilitate purification. Methods commonly used to study
protein structure and function include immunohistochemistry, site-directed mutagenesis,
nuclear magnetic resonance and mass spectrometry. Distributed computing is a relatively
new tool researchers are using to examine the infamously complex interactions that
govern protein folding; the statistical analysis techniques employed to calculate a
protein's probable tertiary structure from its amino acid sequence (primary structure) are
well-suited for the distributed computing environment, which has made this otherwise
prohibitively expensive and time consuming problem significantly more manageable

A carbohydrate (pronounced /kɑ:bəˈhaɪdreɪt/) is an organic compound with the

empirical formula Cm(H2O)n; that is, consists only of carbon, hydrogen, and oxygen, with
a hydrogen:oxygen atom ratio of 2:1 (as in water). Carbohydrates can be viewed as
hydrates of carbon, hence their name. Structurally however, it is more accurate to view
them as polyhydroxy aldehydes and ketones.
The term is most common in biochemistry, where it is a synonym of saccharide. The
carbohydrates (saccharides) are divided into four chemical groupings: monosaccharides,
disaccharides, oligosaccharides, and polysaccharides. In general, the monosaccharides
and disaccharides, which are smaller (lower molecular weight) carbohydrates, are
commonly referred to as sugars.[1] The word saccharide comes from the Greek word
σάκχαρον (sákkharon), meaning "sugar". While the scientific nomenclature of
carbohydrates is complex, the names of the monosaccharides and disaccharides very
often end in the suffix -ose. For example, blood sugar is the monosaccharide glucose,
table sugar is the disaccharide sucrose, and milk sugar is the disaccharide lactose (see
illustration).
Carbohydrates perform numerous roles in living things. Polysaccharides serve for the
storage of energy (e.g., starch and glycogen), and as structural components (e.g.,
cellulose in plants and chitin in arthropods). The 5-carbon monosaccharide ribose is an
important component of coenzymes (e.g., ATP, FAD, and NAD) and the backbone of the
genetic molecule known as RNA. The related deoxyribose is a component of DNA.
Saccharides and their derivatives include many other important biomolecules that play
key roles in the immune system, fertilization, preventing pathogenesis, blood clotting,
and development.[2]
In food science and in many informal contexts, the term carbohydrate often means any
food that is particularly rich in the complex carbohydrate starch (such as cereals, bread,
and pasta) or simple carbohydrates, such as sugar (found in candy, jams, and desserts).
A mineral is a naturally occurring solid chemical substance that is formed through
geological processes and that has a characteristic chemical composition, a highly ordered
atomic structure, and specific physical properties. By comparison, a rock is an aggregate
of minerals and/or mineraloids and does not have a specific chemical composition.
Minerals range in composition from pure elements and simple salts to very complex
silicates with thousands of known forms.[1] The study of minerals is called mineralogy.

Mineral definition and classification

To be classified as a true mineral, a substance must be a solid and have a crystalline
structure. It must also be a naturally occurring, homogeneous substance with a defined
chemical composition. Traditional definitions excluded organically derived material.
However, the International Mineralogical Association in 1995 adopted a new definition:
a mineral is an element or chemical compound that is normally crystalline and that
has been formed as a result of geological processes.[2]
The modern classifications include an organic class – in both the new Dana and the
Strunz classification schemes.[3]HYPERLINK \l "cite_note-Strunz-3"[4]
The chemical composition may vary between end members of a mineral system. For
example the plagioclase feldspars comprise a continuous series from sodium and silicon-
rich albite (NaAlSi3O8) to calcium and aluminium-rich anorthite (CaAl2Si2O8) with four
recognized intermediate compositions between. Mineral-like substances that don't strictly
meet the definition are sometimes classified as mineraloids. Other natural-occurring
substances are nonminerals. Industrial minerals is a market term and refers to
commercially valuable mined materials (see also Minerals and Rocks section below).
A crystal structure is the orderly geometric spatial arrangement of atoms in the internal
structure of a mineral. There are 14 basic crystal lattice arrangements of atoms in three
dimensions, and these are referred to as the 14 "Bravais lattices". Each of these lattices
can be classified into one of the seven crystal systems, and all crystal structures currently
recognized fit in one Bravais lattice and one crystal system. This crystal structure is based
on regular internal atomic or ionic arrangement that is often expressed in the geometric
form that the crystal takes. Even when the mineral grains are too small to see or are
irregularly shaped, the underlying crystal structure is always periodic and can be
determined by X-ray diffraction. Chemistry and crystal structure together define a
mineral. In fact, two or more minerals may have the same chemical composition, but
differ in crystal structure (these are known as polymorphs). For example, pyrite and
marcasite are both iron sulfide, but their arrangement of atoms differs. Similarly, some
minerals have different chemical compositions, but the same crystal structure: for
example, halite (made from sodium and chlorine), galena (made from lead and sulfur)
and periclase (made from magnesium and oxygen) all share the same cubic crystal
structure.
Crystal structure greatly influences a mineral's physical properties. For example, though
diamond and graphite have the same composition (both are pure carbon), graphite is very
soft, while diamond is the hardest of all known minerals. This happens because the
carbon atoms in graphite are arranged into sheets which can slide easily past each other,
while the carbon atoms in diamond form a strong, interlocking three-dimensional
network.
There are currently more than 4,000 known minerals, according to the International
Mineralogical Association (IMA), which is responsible for the approval of and naming of
new mineral species found in nature. Of these, perhaps 100 can be called "common", 50
are "occasional", and the rest are "rare" to "extremely rare".
Balanced Diet

A balanced diet and physical exercise has a major role in achieving long
healthy life.

1. It helps in controlling body weight, heart rate and BP.

2. Increase in exercise capacity and muscle performance.
3. Improves blood sugar, lowers harmful cholesterol and triglycerides
and increases the beneficial HDL cholesterol.
4. Produces mental and physical relaxation.
Food Group Main Nutrients

Cereals, grains and products (6-7 servings per day), rice wheat flour,
maize, rice flakes, puffed rice and maida.

Energy, protein, invisible fat,Vitamin B, B2, folic acid, iron and fibre.

Pulses (one serving per day) legumes, Bengal gram, black gram, green
gram, red gram, rajmah, soyabean.

Energy, protein, invisible fats,Vitamin B B2, folic acid, calcium, iron,

fibre.

Milk and meat products (2 servings per day), milk, skimmed milk and
cheese.
Protein, fat, Vitamin B2, calcium.

Meat and chicken - liver, fish, eggs, meat (one serving per day).

Protein, fat and Vitamin B2.

Fruits apples, guava, tomato ripe, papaya, orange, sweet lime, water
melon.

Fibre, Vitamin C, carotenoids.

Vegetables (green leafy). Amarnath, spinach, coriander leaves, mustard

leaves.

Invisible fat carotenoids, Vitamin B2, folic acid, iron and calcium fibre.

Other vegetables: carrot, brinjal, lady finger, capsicum, beans, onion,

cauliflower.

Carotenoids, folic acid, calcium fibre.

Fat and sugar: Fat - 3(tsp/day) butter, ghee, hydrogenated oils, cooking
oils like ground nut, mustard and coconut oil.

Energy, fats and essential fatty acids.

Sugar (2 tablespoon/day) sugar and jaggery.

Energy.

Some Greek Philosopher said "Leave your drugs in the chemist's pot if
you can heal the patient with food." Scientifically, food is divided into
five major groups, each group provide some but not all the nutrients we
need. Each food group is as important as another, no one can replace
other. For good health, we need them all. Here we discuss about the
groups of food that make up a good diet. We also discuss here that how
much we need to eat from each group, which food we should eat more
or less.

1. Vegetables
2. Fruit
3. Milk, Yogurt, and Cheese
4. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts, Oilseeds, and Sweets
5. Bread, Cereal, Rice, and Pasta