|   Vitamins
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A good intake of vitamins each day can bring
us good health, energy, and rejuvenation. Even though vitamins taken
though natural sources such as fruits and vegetables are much more
beneficial as compared to vitamins taken through food supplements,
sometimes the food we eat is not rich in vitamins. When it is not
possible to get enough nutrition from your diet each day, it is always
recommended to take vitamin supplements for good health. Vitamins taken
either way are actually required by our bodies for good health and
energy. Although, vitamins are necessary for our body and they are
required in excessive quantities by our body in case of illness, the
overdose of vitamins can be harmful than useful at times.
Various Types of Vitamins
There are thirteen types of vitamins
categorized into water soluble and fat soluble vitamins available to us.
The detailed description of each type of vitamin is given below:
Fat-Soluble Vitamins
Vitamins A, D E, and K are fat soluble
vitamins. Fat soluble vitamins can be stored by our body.
- Vitamin A: Vitamin A,
also called Retinol can be either taken in diet or synthesized
in the liver by carotenoids. The most common sources of vitamin
A are tomatoes, mangoes, carrots, orange, cabbage and green
leafy vegetables. The animal sources of Vitamin A include
butter, cheese, and fish liver oil.
Vitamin A is good for skin. It
can treat psoriasis, acne and other skin diseases and is
especially useful to heal burn injuries and help to develop new
tissues. It prevents vision impairment and strengthens immune
system. It is also useful in bone and teeth formation and in the
synthesis of protein and glycogen. Vitamin A deficiency can
cause eye related disorders such as night blindness, corneal
inflammation, and blurred vision. Vitamin A deficiency can also
cause various infections and can cause dry and rough skin
problems such as hyperkeratosis. Vitamin A overdose can
cause toxicity and can be so harmful that it can cause
osteoporosis. Therefore, before taking vitamin A supplements, a
doctor must be consulted.
- Vitamin D: Vitamin D,
another fat-soluble vitamin is important for absorption of
calcium and phosphorus by the body and thereby to maintain
strong bones. It is also important to treat depression because
it helps in the production of a neurotransmitter called
serotonin, which is important for the emotional health of a
person. D Vitamins can be obtained by the body through diet rich
in Vitamin D such as soy milk, margarine, yeast, and other
fungi's. It can also be made by body with the help of sunlight.
It can be converted to an active hormone with the help of liver
and kidney.
The deficiency of vitamin D can
cause rickets and depression. The overdose of Vitamin D can be
harmful and can cause poor appetite, nausea, weigh loss,
constipation, weakness, confusions, and deposits of calcium in
kidneys
- Vitamin E: Vitamin E,
just like Vitamins A and D is a fat soluble vitamin and an
important antioxidant. It is available in eight forms as
tocopherols and tocotrienols. Among its eight different forms
Alpha-Tocopherol is the most active form of Vitamin E maintained
in the human body. Alpha-Tocopherol is a powerful antioxidant
and an immune booster that protects body from damaging effect of
free radicals and strengthens immune system. It also protects
body from a number of chronic disorders, such as lupus, which is
an autoimmune disease.
The food sources of Vitamin E
are peanut, corn, asparagus, soybean, coconut, tomatoes, and
carrots. Although the deficiency of vitamin E is rare, it can
cause nervous system problems. The overdose of vitamin E can be
harmful. It can cause blood clotting and an increased risk of
hemorrhage in certain individuals.
- Vitamin K: Vitamin K
plays an important role in blood coagulation, which refers to
blood clotting. It contains several proteins that are required
for blood clotting. It is also important to maintain proper bone
density and in the proper development of fetus in pregnant
women. Vitamin K can be taken by food sources and is also
synthesized by the body with the help of a friendly bacteria
present in large intestine. The rich food sources of Vitamin K
are green leafy vegetables such as broccoli, lettuce, and
collard greens and cauliflower.
Vitamin K deficiency can lead to
hemorrhages, Anemia, excessive bleedings, and birth defects such
as shortened fingers, underdeveloped mouth and nose, and cupped
ears. The overdose of vitamin K is rare. However, an overdose in
certain cases can interfere with anticoagulant medication.
Water Soluble Vitamins
Vitamins B and C are water soluble
vitamins and cannot be stored in the body because the excess intake of
these vitamins is excreted through urine.
- Vitamin C: Vitamin C,
also known as ascorbic acid is a water soluble Vitamin, which is
required by our body to produce thyroid hormone and
neurotransmitters in our body. Our body cannot synthesize
Vitamin C and therefore we need to depend on external sources to
get it. Some rich sources of vitamin C are citrus fruits, green
pepper, and tomatoes, broccoli, cabbage, cauliflower, potatoes
(with skin), papaya, and mango.
Vitamin C deficiency can cause
various infections, cardiovascular diseases, birth defects,
muscle aches, male infertility, and slower wound-healing. Severe
Vitamin C deficiency can cause scurvy. Overdose of vitamin C can
cause diarrhea, stomach cramps, gas, and can reduce the levels
of copper and essential nutrients in body and can also cause an
increased risk of developing kidney stones.
- Vitamin B: The B
Vitamins forms a B Complex group of vitamins, which include
vitamin B1, B2, B3, B5, B6, B9, and B12 also known as Thiamin,
Riboflavin, Niacin, Panthothenic Acid, Pyridoxin. Folic acid,
and Cobalamin respectively. All these vitamins are water soluble
and perform important functions in our body such as metabolism
of protein, fat, and carbohydrate in body and thereby energy
production. They are also responsible for the maintenance of the
health of various body parts such as skin, hair, eyes, and
liver. The common sources of Vitamin B group of vitamins include
liver, meats, pork, kidney, chicken, brown rice, whole grain,
cereals, and peanuts. Vitamin B deficiency can cause diseases
such as beriberi, anemia, dry and scaly skin, nervous system
disorders, and heart diseases. The overdose of B complex
vitamins are rare however in certain cases they can cause
weakness, heart palpitation, insomnia, agitation, ,
restlessness, sweating, difficulty breathing and even
neurological disorders.
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