What are vitamins?
Vitamin is a living chemical (which contains carbon) that your body should have in very small amounts for normal growth, metabolism (to build strength in your cells), and health. Vitamins are needed to make enzymes and hormones, which are essential for the human body to use it to make all the chemical reactions, necessary for survival. Your body has no way of making vitamin molecules itself, so vitamin molecules must be absorbed into your diet. Most of us get enough vitamins in our diet, but some people may need to take a vitamin supplement, because the ongoing vitamin deficiency will lead to
1-poor health
2-weakness
3- infections
The body needs at least 13 different vitamins to function properly:
Vitamin A - Retinol
Vitamin B complex:- (B1 - Thiamine; B2 - Riboflavin; B3 - Niacin; B6 - Pyridoxine; B12 - Cyanocobalamin; B9 - Folic acid; B5 - Pantothenic acid; (H - Biotin)
Vitamin C - ascorbic acid
Vitamin D:- Calciferous (can be obtained by sunlight)
Vitamin E - Tocopherol; Vitamin K - Menaquinone.
There are two types of vitamins:
fat-soluble
Soluble vitamins
And fats Vitamins A, E, D and K dissolve in fat, dissolve in fat but not in water. When these vitamins are absorbed by the body, they are stored more in the fatty tissue and in the liver. Soluble vitamins can be stored in your body for up to six months. The liver provides the main tissues to store vitamins A and D. vitamin E is stored mainly in body fat and to a lesser extent in the reproductive organs. A small amount of vitamin K is stored. When you need these vitamins, your body will store them up for use. Because you can store these vitamins, you do not need to get their daily supply. However, eating fatty or unsaturated fats can cause deficiency of soluble vitamins. On the other hand, getting too many vitamins, especially vitamins A and D, can lead to toxic levels in the body and can lead to complications.
Vitamin A (Retinol) vitamin A, also called retinol, is a fat-soluble vitamin that has many functions in the body. Helps the eyes to adjust to light changes, plays a vital role in bone growth, tooth growth, fertility, cell division and genetic expression. Vitamin A helps regulate the immune system, which helps prevent or fight infections by making white blood cells destroy harmful bacteria and viruses. Also, the skin, eyes, and mucous membranes of the mouth, nose, throat, and lungs are dependent on vitamin A for moisture retention. Symptoms of vitamin A deficiency are night vision, dry skin, resistance to infections, poor dental growth, slow bone growth, gallstones and kidney problems, sinus problems, indigestion, abscesses in the ears. Excessive alcohol consumption depletes vitamin A stores. Food sources of vitamin A: liver, butter, whole milk, cheese, egg yolk. Vitamin A sources:- carrots, green vegetables, sweet potatoes, pumpkins, winter squash, apricots, cantaloupe. Vitamin D (Calciferous) vitamin D is a fat-soluble vitamin found in food and can also be made in your body after exposure to ultraviolet (UV) rays from the sun. Sunlight is an important source of vitamin D because UV radiation from the sun causes the formation of vitamin D on the skin. Vitamin D plays an important role in the body's metabolism of calcium and phosphorus. It increases the amount of calcium absorbed in the small intestine and helps build and maintain bone mass. Vitamin D also works in combination with other vitamins, minerals, and hormones to promote bone loss. Without vitamin D, bones can become thin, brittle, or unhealthy. Babies especially need an adequate supply of vitamin D to have strong bones and healthy teeth. Vitamin D deficiency can cause rickets and weak bones, bent legs, increased elbows and wrists, and muscle spasms and muscle cramps. Excessive amounts of vitamin D can cause general stress, the absorption of abnormal calcium in the walls of blood vessels, liver, lungs, kidneys, and stomach. It can also cause diarrhea and other serious toxic effects. Vitamin D sources:- Cod liver oil, salmon, mackerel, condensed milk and cereal tuna, sardines, eggs, liver (beef). Vitamin E (Tocopherol) vitamin E is a fat-soluble vitamin. Vitamin E helps throughout the life of the genitals, is good for the skin and helps to promote its healing. It is good for the heart and lungs. Vitamin E acts as an antioxidant, protecting vitamins A and C, red blood cells and essential fatty acids from destruction. Vitamin E deficiency can lead to infertility, hair loss, and miscarriage. Vitamin E sources:- wheat germ oil, sunflower seeds, sunflower oil, safflower oil, hazelnuts, nuts, corn oil, spinach, broccoli, kiwi, mango. Vitamin K:- vitamin K plays an important role in normal blood flow and helps promote bone health. Vitamin K dietary sources: dark leafy vegetables, liver, olive oil, cottonseed oil. Vitamin K is also produced by intestinal bacteria.
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