Vitamins

Types oI
Vitamins
Characteristics
oI Vitamins
Why We
Need
Vitamins?
Vitamin
Facts
Vitamins are natural substances Iound in plants and
animals and known as Essential nutrients Ior human
beings. The name vitamin is obtained Irom "vital
amines" as it was originally thought that these
substances were all amines. Human body uses these
substances to stay healthy and support its many
Iunctions. There are two types oI vitamins: water-
soluble and Iat-soluble.

The body needs vitamins to stay healthy and a varied
diet usually gives you all the vitamins you need.
Vitamins do not provide energy (calories) directly,
but they do help regulate energy-producing
processes. With the exception oI vitamin D and K,
vitamins cannot be synthesized by the human body
and must be obtained Irom the diet. Vitamins have
to come Irom Iood because they are not
manuIactured or Iormed by the body.

There are 13 essential vitamins and each one has a
special role to play within the body, helping to
regulate the processes such as cell growth and repair,
reproduction and digestion. Vitamin B-6, Niacin,
Natural Vitamin E and Zinc: Support sexual Iunction
in men.


There are several roles for vitamins and trace
minerals in diseases:
1.DeIiciencies oI vitamins and minerals may be
caused by disease states such as mal absorption;
2.DeIiciency and excess oI vitamins and minerals
can cause disease in and oI themselves (e.g.,
vitamin A intoxication and liver disease);
3.Vitamins and minerals in high doses may be
used as drugs (e.g., niacin Ior
hypercholesterolemia).

Vitamins are essential Ior the normal growth and
development oI a multi-cellular organism. The
developing Ietus requires certain vitamins and
minerals to be present at certain times. II there is
serious deIiciency in one or more oI these nutrients,
a child may develop a deIiciency disease.
DeIiciencies oI vitamins are classiIied as either
primary or secondary.
1.!rimary Deficiency: A primary deIiciency
occurs when you do not get enough oI the
vitamin in the Iood you eat.
2.$econdary Deficiency: A secondary deIiciency
may be due to an underlying disorder that
prevents or limits the absorption or use oI the
vitamin.

Types of Vitamins
Vitamins, one oI the most essential nutrients
required by the body and can be broadly classiIied
into two main categories i.e., water-soluble vitamins
and Iat-soluble vitamins.

Water-soluble vitamins
Water-soluble vitamins cannot be stored in the body,
so you need to get them Irom Iood every day. They
can be destroyed by overcooking. These are easily
absorbed by the body. Human body doesn't store
large amounts oI water-soluble vitamins. B-complex
vitamins and vitamin C are water-soluble vitamins
that are not stored in the body and must be replaced
each day. These vitamins are easily destroyed or
washed out during Iood storage and preparation.
They are eliminated in urine so, body need a
continuous supply oI them in diets.

Proper storage and preparation oI Iood can minimize
vitamin loss. To reduce vitamin loss, reIrigerate
Iresh produce, keep milk and grains away Irom
strong light, and use the cooking water Irom
vegetables to prepare soups. An excess oI water
soluble vitamins should not result in any side eIIects
as they will disperse in the body Iluids and voided in
the urine.

Nine oI the water-soluble vitamins are known as the
B-complex group: Thiamin (vitamin B1), RiboIlavin
(vitamin B2), Niacin, Vitamin B6, Folate, Vitamin
B12, Biotin, Pantothenic acid and Vitamin C. These
vitamins are widely distributed in Ioods.
ajor food sources of Water-$oluble Vitamins

Grai
ns
Frui
ts
Vegetab
les
eat
s,
Eggs
Legum
es,
Nuts,
$eeds
il
k,
Dair
y
Thiamin X

X X

Riboflavi
n
X

X
Niacin X

X X

Biotin

X X X

!yridoxi
ne
X

X

X
!antothe
nic acid
X X X X X X
Vitamin
B12
X

X
Folate X

X

Vitamin
C
X X



Fat-soluble vitamins
The Iat-soluble vitamins include vitamins A, D, E
and K - since they are soluble in Iat and are absorbed
by the body Irom the intestinal tract. The human
body has to use bile acids to absorb Iat-soluble
vitamins. Once these vitamins are absorbed, the
body stores them in body Iat. When you need them,
your body takes them out oI storage to be used.
Eating Iats or oils that are not digested can cause
shortages oI Iat-soluble vitamins.

Fat soluble vitamins should not be consumed in
excess as they are stored in the body and an excess
can result in side eIIects. An excess oI vitamin A
may result in irritability, weight loss, dry itchy skin
in children and nausea, headache, diarrhea in adults.

Characteristics of the vitamins are:
1.ost oI the vitamins have been artiIicially
synthesized.
2.Some oI vitamins are soluble in water and others
are Iat-soluble.
3.Some vitamins are synthesized in the body.
Some members oI vitamin B complex are
synthesized by microorganisms in the intestinal
tract.
4.Vitamins are partly destroyed and are partly
excreted.
5.Vitamins can be stored in the body to some
extent, Ior example the Iat-soluble vitamins are
stored in the liver and subcutaneous tissue.
6.Vitamins can perIorm their work in very small
quantities. Hence, the total daily requirement is
usually very small.


Why We Need Vitamins?
Have you ever tried to Iind out the root cause oI
problems instead oI running to a doctor every time
you suIIer? II No, then you must know that you are
running through vitamin deIiciency problem. So as
you know that prevention is better than cure, it's
better to intake proper vitamins in right time to
check the problem Irom growing gruesome.

First oI all vitamin is that component oI a balanced
diet which the human body generally cannot
manuIacture on its own. So you must consume
vitamin directly in the Iorm oI Iood or through
supplements as tonic or pills. The whole process oI
assimilation oI vitamins depends on ingestion oI
Iood. Once you have it as a part oI your meal, say
Ior tomatoes, lemon, spinach and other stuIIs, it is
more helpIul. oreover you don't Ieel that you are a
patient and need to have medicines Ior cure. But iI
the deIicit oI a particular vitamin is high, then
supplementary dose oI vitamins have to be given to
the body Ior a particular period. The body's
metabolism is also dependent on vitamins as on
carbohydrates, Iats, minerals and other basic
components oI a complete diet. But beIore adding
the vitamin list to our routine diet, let's understand
the importance oI vitamins in liIe.
1.Vitamin A is reIerred to be a vitamin Ior growth
and body repair. It is very vital in the Iormation
oI bone and tissues and also keeps your skin
smooth. And iI you are night blind, the cure is
having more Vitamins A.
2.Vitamin B1 is an energy building vitamin which
helps you to digest carbohydrates. It also keeps
your heart and muscles stable.
3.Vitamin C is a very commonly pronounced
vitamin world wide. From kids to veterans, this
vitamin is very essential as it protects your
bones, teeth and gums. The ultimate medicine
Ior curing scurvy and also resists any inIection
to grow in your body. Without its support
collagen cannot be synthesized in the body.
4.Vitamin D is very important Ior children. The
common disease seen in kids suIIering Irom
malnutrition is Rickets, which is actually caused
by the deIicit oI Vitamin D. Bones cannot grow
in a normal way iI there is a lack oI this vitamin.
Direct sunlight is a natural source oI vitamins
apart Irom spinach and vegetables. In adults,
Osteoporosis is caused due to lack oI Vitamin D.
5.Vitamin E is a wound treating vitamin. It is very
mush essential to prevent sterility and to break
up blood clots. Damage oI cells due to aging can
be protected to supplement oI this vitamin.
6.Vitamin B6 is necessary Ior production oI
antibodies
7.Vitamin B12 is required Ior carbohydrate and Iat
metabolism. This is a must Ior children's growth.
8.Vitamin B2 and Folic Acid help in the Iormation
oI red blood cells.


Always remember that vitamins are not Iood but
should be a part oI your Iood.

For a better knowledge and Ior maintaining a
balanced diet oI your Iamily, consult a doctor.

Vitamin Facts
1.A lot oI the vitamins in Iruits and vegetables are
lost between the Iarm and your plate. The longer
the Ioods are stored beIore you eat them, the
more nutrients are lost. Heat, light, and exposure
to air all reduce the amount oI vitamins,
especially Vitamin C, thiamin, and Iolic acid.
2.About 25 oI US households do not have
balanced meals to meet the requirements that the
body needs in digesting enough nutrients to
sustain the body's health and Iuel Iactors.
3.Research has shown that almost all varieties oI
disease can be produced by the deIiciency oI
vitamins, minerals, amino acids, and other
nutrients. Vitamins are vital Ior your skin. The
most important Iactor oI nutritional deIiciencies
is the intense processing and reIining oI Ioods
like cereals and sugar.
4.The human body uses Iood to manuIacture all its
building blocks as well as to provide Iuel. To do
this, it perIorms several thousand diIIerent
chemical reactions. Each reaction is controlled
by "enzymes" and "coenzymes". Some oI the
coenzymes contain vitamins which the body
cannot make by itselI and which must be
obtained Irom outside the body.

Vitamins List
O Vitamin A
O Vitamin B-1
O Vitamin B-2
O Vitamin B-3
O Vitamin B-5
O Vitamin B-6
O Vitamin B-9
O Vitamin B-12
O Vitamin C
O Vitamin D
O Vitamin E
O Vitamin H
O Vitamin K
O Vitamin P

Vitamin A :
This is useIul Ior vision in dim light. It is also useIul
in treating night blindness (caused as a result oI
vitamin A deIiciency) and Ior Ioetal development
because oI its important physiological role in visual
cycle in the retina oI the eye help in maintenance oI
healthy mucous membrane, Iormation oI tooth
tissues and maintain salivary Ilow in the mouth.V- It
helps you to retain good eyesight, smooth skin and
body cells membranes, stimulate immune system,
increase wound healing potential and growth oI the
bones and hormone etc. it is very beneIicial in
preventing severe skin diseases.
O
Food source: Present only in animal Ioods; beeI liver
is an excellent source. Beta carotene: carrots, melon,
squash, sweet potato, spinach
O Vitamin B
1
prevent tongue inIlammation and
discoloration oI gum tissues. Acts as a co-enzyme
in carbohydrate metabolism. It is useIul in
treating Beri Beri, in which there is a deIiciency
oI not only thiamine but also oI other vitamin B
Iactors. It also plays some role in neuromuscular
transmission, and hence is useIul in treating
neuritis (inIlammation oI nerves) associated with
pregnancy
Food source: Pork, sunIlower seeds, legumes.
Vitamin B
2
Vitamin B2 (RiboIlavin):
Vitamin B2 is useIul in well-deIined riboIlavin
deIiciency syndrome that results in problems such as
ulcers oI the mouth, inIlammation in the Iood pipe
and inIlammation in the intestine.
O prevent tongue inIlammation, cheilosis (scaling
and Iissuring oI the corners oI the mouth) and
inIlammation oI the mucous membrane oI the
mouth.
Food source: BeeI liver, lean steak, mushrooms,
ricotta cheese, milk. Ioods.

Vitamin B
3
(Niacin) deIiciency leads to a
condition called pellagra, which is characterized by
loss oI appetite, lethargy, weakness and mental and
neurological changes. Niacin in large B3 doses is
also used as a vasodilator, particularly Ior skin
vessels. It also lowers plasma lipids (cholesterol).
O reduction in symptoms oI gingivitis.
Food source: Tuna, beeI liver, chicken breast,
mushroom.
O Vitamin B
5
(!antothenic acid) help in healing
oI oral tissues.
Food source: Widespread in Ioods, egg yolk, liver,
kidney.
Vitamin B
6
prevent tongue inIlammation. As a
nutritional supplement, it is usually employed in
conjugation with other vitamins oI B group. It plays
a major role in treating peripheral neuritis
(inIlammation oI nerve endings).
O
Food source: Sirloin steak, navy beans, potato,
banana.
O Vitamin B
7
(Biotin) prevent tongue
inIlammation and discoloration oI oral tissues.
Source: Synthesized in intestinal tract.
O Vitamin B
9
(Folic acid) help prevent tongue
inIlammation, chronic periodontitis and yeast
inIection.
Food source: Brewer`s yeast, spinach, asparagus,
turnip greens, lima beans, beeI liver.
Vitamin B
12
prevent tongue inIlammation It is
useIul in treating anemia (caused by vitamin B12
deIiciency) during pregnancy.
Food source: eat, Iish, shellIish, poultry, milk
Folic Acid
Folic acid is a useIul member oI the vitamin B
group. It is useIul in treating anemia caused due to
Iolic acid deIiciency.
Vitamin C prevents all Iorms oI inIlammation oI
the gums. DeIiciency can lead to scurvy and poor
collagen Iormation and wound healing. Helps in
building resistance against common inIections.
Vitamin C is used in treatment oI scurvy (outcome
oI severe vitamin C deIiciency), anemia, common
colds, asthma, cancer, and hardening oI the arteries.
SuIIicient intake oI vitamin C is necessary Ior
expectant mothers since clinical scurvy is still
occasionally Iound in inIants. Vitamin C,
particularly can reduce the jeopardy oI cartilage loss
and slow the development oI osteoarthritis, Vitamin
C is one oI the best antioxidants Ior improving
metabolic rate.
O
Food source: Citrus Iruits, papaya, broccoli, potato,
strawberries.
O Vitamin D help strengthen the tooth enamel.
This is necessary Ior the absorption oI calcium
and phosphate. It helps in the growth and
development oI bones. Its deIiciency causes
rickets in children
Source: Synthesized in skin exposed to sunlight.
Vitamin E help in healing and restoration oI
damaged oral tissues. Vitamin E has emerged as a
useIul anti-oxidant in a wide range oI disorders such
as cardiac and metabolic problems. It is useIul in
combating oxygen-toxicity in pre-term inIants.
O
Food source: Vegetable seed oils, widely distributed
in

Vitamin K This is needed Ior normal clotting oI
blood ay be involved in bone Iormation.
Food source: Synthesized by intestinal bacteria:
green leaIy vegetables, soybeans, beeI liver.
O Calcium reduce symptoms oI gingivitis and
help heal and restore damaged bone tissues.
Prevent early loss oI teeth due to osteoporosis.
Food source: ilk and milk products, sardines,
clams, turnip and mustard greens, broccoli.
O Coenzyme Q
10
help in healing oI gums and
reversal oI gum inIlammation.
Food source: eat, Iish; beeI, pork, chicken liver
and heart; vegetable oils, parsley.
O Fluoride help prevent tooth decay.