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Vitamin Supplements

The word “vitamin” comes from the Latin word “Vita” which means life. Vitamins are essential for a good diet. They are complex organic substances essential for human body to protect it from ailments, as well as to provide sufficient energy. The existence of vitamins was first discovered by a Polish scientist Casi Funk. There are several vitamins required by the human beings. Some of them are water soluble while others are fat soluble. The water soluble vitamins do not remain in the body for a long time and therefore to be taken on a daily basis. The following are the important vitamins that help us to remain healthy.

VITAMIN A: Vitamin A (Retinoid) is a fat soluble vitamin. It is essential for bone development, vision and for dental health. As an antioxidant it protects body from some forms of cancer. Stored in fatty tissues and liver in the body. Animal products, oranges, dark green fruits and vegetables are good sources of this vitamin. An adult needs about 900 micro grams of Vitamin A.

VITAMIN B1 (Thiamine) is a water soluble vitamin, which is required by the body to convert carbohydrates and fat into energy. Deficiency of B1 will cause neurological disorders, weight loss, emotional disturbances, pain in limbs and psychosis. The sources of this vitamin are green peas, spinach, liver, pork, and beef etc.

VITAMIN B2 (Riboflavin) is water soluble. This is similar to Vitamin B1. Among other benefits, it regulates thyroid activity. It also helps to enhance vision, and production of red blood cells and antibodies. In case of deficiency of this vitamin, the body will develop soreness of eyes, mouth or nose. A skin disease known as Pellagra is also due to lack of this vitamin in the diet. Milk, liver, yeast, lean beef, green leafy vegetable sand bananas are good sources.

VITAMIN B3 (Niacin) is water soluble. This plays an important role in DNA generation, and help to reduce bad cholesterol. Deficiency of this vitamin will lead to loss of metabolism and cause Pellagra. Oily fish, milk, diary products, egg, green leafy vegetables avocados, carrots, whole grain products and nuts are good sources.

VITAMIN B5 (Pantothenic acid) is again a water soluble vitamin. It helps to produce coenzymes which oxidize fatty acids. The deficiency of B5 is very uncommon. Eggs, whole grain foods etc are the sources of this vitamin.

VITAMIN B6 (Pyridoxine) is also water soluble. This helps to produce enzymes needed for protein metabolism and also help to produce red blood cells. Important benefits of this vitamin are strengthening the nervous and immune systems and regulating the blood sugar level. Symptoms of deficiency will appear only when it becomes acute. Skin inflammation, sore tongue, depression and anemia are indications of the deficiency. The sources of this vitamin are cereals, potatoes, beans, chicken, oatmeal, spinach, sunflower oil, soya beans and oily fish.

VITAMIN B7 (Biotin) is a water soluble vitamin, which helps growth of hair and nails, allows release of energy from food. It also accelerates cell growth. As this vitamin is available in almost all food items, the deficiency is seen very rarely. However, the symptoms of deficiency are severe rashes and fungal infections. Sources are diary products, eggs, nuts etc.

VITAMIN B9 (Folic acid) is water soluble. Essential for cell division and proper development of red blood cells. During pregnancy folic acid will provide protection against malformation. Children also require this vitamin during the growing period. The risk of colon cancer, breast cancer etc are attributed to the deficiency of this vitamin. Sources are whole grain food, breads, pasta and flour, green vegetables, asparagus and peas.

VITAMIN B12 (Cyanocobalamin) is a water soluble vitamin. It helps to secrete two specific enzymes, which are essential for elderly people. Deficiency causes anemia and in acute cases leads to nerve damage. Sources of this vitamin are meat, diary products, eggs and cereals.

VITAMIN C (Ascorbic acid) is water soluble. Vitamin C has many roles. Many organs in the body need high levels of Vitamin C. It helps in the production of collagen which is required for strong tissues in skin, teeth and bones. Its deficiency will cause Scurvy in which the bone joints and gums are affected. Rose hip, black currant, red peppers, papaya, strawberry and lemon are good sources of Vitamin C.

VITAMIN D is important to babies because it prevents rickets, a disease that causes them to grow up crippled by affecting the bones. Sources are cod liver oil, liver and egg yoke. Sunlight has the same effect on rickets as vitamin D. Disease like osteoporosis is also the result of the deficiency.

VITAMIN E (Tocotrienon) is an antioxidant which protects the body against bad cholesterol and strengthens the immune system. Deficiency of this vitamin will cause breast and prostrate cancer. Sources are vegetable oil, whole grain, leafy vegetable and fish.

VITAMIN K (Naphthoquione) Essential for clotting of the blood in case of bleeding injuries. Deficiency of this vitamin is very rare. It is contained in all green and leafy vegetables especially spinach, cabbage, cauliflower etc.

To know more about vitamin supplements it is better to consult your physician or dietician.

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