Vitamins

Organic compound required in small amounts in the body to maintain normal metabolic functions are known as ‘Vitamins’.  The term vitamine was changed to vitamin when it was realized that not all vitamins are amines. Many vitamins act as (or) are converted into coenzymes; they neither provide  energy nor are incorporated into tissues. These also regulate the Biochemical processes in the body.

Vitamin is defined as a natural substance that is usually found in foods and that helps your body to be healthy.

There are 13 essential vitamins, including vitamins A, C, D, E, and K and B vitamins.

Vitamins are classified into two groups

I)    Fat soluble vitamins (A, D, E, K). These are rich in liver cells.
II)   Water soluble vitamins (C, B-complex). These are present in much smaller amounts in cells.

Fat soluble vitamins:

Vitamin A:

Vitamin A is also known as ‘Retinol’.

Deficiency diseases: Night blindness, redness in eyes (Exophthalmia), degeneration of lachrymal glands

Food Source – Liver, some fish, Milk, cheese

Vitamin D:

Vitamin D is also known as ‘Calciferol’.

Deficiency diseases: Rickets in children, Osteomalacia in adults

Food Source – Milk, fortified soya and rice beverages Fortified margarine Some fish, eggs, organ meats, fish liver oils

Vitamin E:

Vitamin E is also known as ‘Tocopherol’.

Deficiency diseases: Sterility nutritional nuclear dystrophy, neurosis of heart muscles.

Food Source – Vegetable oils Avocados, leafy green vegetables Wheat germ, sunflower seeds, some nuts, peanut.

Vitamin K:

Vitamin K is also known as ‘Anti hemorrhagic’.

Deficiency diseases: Blood coagulation is prevented, continuous bleeding occurs.

Food Source – Broccoli, soybeans, dark green leafy vegetables such as kale, collards, turnip/beet greens and spinach.

Water soluble vitamins:

Vitamin B1:

Vitamin B1 is also known as Thiamin.

Deficiency diseases: Beri Beri disease which affects the legs.

Food Source – Whole grains, enriched grains, Liver, pork, dried beans, nuts and seeds

Vitamin B2:

Vitamin B2 is also known as Riboflavin

Food Source – Soybeans, meat and poultry, liver and eggs Mushrooms, Milk, cheese, yogurt Whole grains, enriched grains

Vitamin B3:

Vitamin B3 is also known as niacin.

Food Source –Mushrooms, Peanut, butter, meat, fish, poultry, Whole grains, enriched grains

Vitamin B5:

Vitamin B5 is also known as Pantothenic acid.

Food Source – Mushrooms, Chicken Liver, Sunflower seeds

Vitamin B6:

Vitamin B6 is also known as Pyridoxine.

Deficiency diseases: Dermatitis and convulsions.

Food Source – Potatoes, bananas, Meat, fish, poultry, liver, soybeans, chickpeas, lentils, nuts, sunflower seeds

Vitamin B7:

Vitamin B7 is also known as Biotin (also considered as vitamin H).

Deficiency diseases: Dermatitis, blood cholesterol increases, loss of hair and paralysis.

Food Source – sweet potatoes, Nonfat milk, yogurt, Peanuts, almonds, eggs, liver, soya protein

Vitamin B9:

Vitamin B9 is also known as Folic acid.

Deficiency diseases: Anemia, inflammation of tongue, gastrointestinal disorders.

Food Source – Asparagus, cooked spinach, Brussels sprouts, beets, broccoli, corn, green peas, oranges, orange juice

Vitamin B12:

Vitamin B12 is also known as Cyanocobalamin

Deficiency diseases: Pernicious anemia, hyperglycemia

Food Source – milk, cheese, yogurt, fortified soya or rice beverages,Meat, fish, poultry, liver, eggs

Vitamin C:

Vitamin C is also known as ‘Ascorbic acid’.

Deficiency diseases: Scurvy,

Food Source – Citrus fruits such as oranges, grapefruits and their juices, kiwi, strawberries, mangoes, papaya.

Vitamins, their sources and diseases caused due to their deficiencies