Health benefits of vitamins
Vitamins = vital + amines, are potent organic compounds that are essential for all bodily functions. We can also say that vitamins are like electric sparks which help to run human motors. Vitamins are not manufactured in human body (except some exceptions) therefore they should be obtained from external sources like food or supplements as, deficiency of vitamins can cause several health related problems.
Vitamins are divided in to 2 categories i.e. water soluble and fat soluble vitamins.
- Vitamins which are soluble in fat are called fat soluble vitamins for ex. Vitamin A, vitamin, E, vitamin D and vitamin K.
- Vitamins which are soluble in water are called water soluble vitamins. For ex. Vitamin B-complex, vitamin C. These vitamins cannot be stored in body and hence they have to be taken daily in foods.
Here are some health benefits of vitamins along with their natural sources:
Vitamin A
Vitamin A is also known as anti ophthalmic vitamin.
- There are many health benefits of vitamin A such as it is essential for preventing respiratory and other types of infections, essential for vitality and growth, eye sight booster, helps eliminate infections related to eye, liver, stomach and intestine.
- Vitamin A is also essential for skin and hair nourishment also it helps prevent premature aging.
- Vitamin A is very beneficial for treating cold of head and chest, influenza, sinus, night blindness and several types of infections.
- Some good sources of vitamin A are whole milk, liver, fish liver oil, milk, curd, egg yolk, cheese and some fruits are vegetables including green leafy vegetables, yellow root vegetables like lettuce, turnip, spinach, tomato, cabbage, and also found in ripe fruits like papaya, apricots and mangoes. Some dry fruits are also good sources of vitamin A such as almonds and peaches.
Vitamin A deficiency diseases:
- Inflammation of eyes.
- Poor eye sight.
- Poor appetite.
- Skin, teeth and gums related disorders.
B- COMPLEX VITAMINS
THIAMINE
- Thiamin is also known as anti-neuritic, anti-ageing and anti-beriberi vitamin.
- Thiamin is essential for proper functioning of nervous system, brain stimulation, regulation of carbohydrates and proper digestion, act as a diuretic and also helps prevent constipation.
- Thiamin is also beneficial in curing digestive disorders, nervous troubles, neuritis and depression. The need for this vitamin increases during illness, stress and surgery as well as
during pregnancy and lactation.
- Good sources of thiamin includes yeast, wheat germ, pulses, nuts, dark green leafy vegetables, peas, egg milk, apple and banana.
Thiamin deficiency diseases:
- Chronic constipation
- Weight loss
- Depression
- Heart related problems
- Diabetes
- Nervous exhaustion.
RIBOFLAVIN
- Riboflavin is also known as vitamin B2 or vitamin G.
- Riboflavin is essential for healthy nails, healthy skin and hair. It is also beneficial for curing sore mouth, lips and tongue.
- It is also used for treating eye ailments, nutritional contracts, digestive problems, depression, hypertension and general debility.
- Some good sources include cheese, wheat germ, egg, citrus fruits, green leafy vegetables, tomatoes, almonds, seeds, sunflower etc.
Riboflavin deficiency diseases:
- premature aging
- Wrinkles
- Burning sensation in the legs, lips and tongue
- Oily skin problem
- Eczema
NIACIN
- Also known as Vitamin B3 or nicotinic acid.
- Plays major role in synthesis of sex hormones, cartisone, thyroxin and insulin. Beneficial for treating migraine , hypertension, high cholesterol and nervousness.
- Some good sources of Niacin are green leafy vegetables, dates, figs, prunes, whole wheat, liver, poultry, fish, tomato etc.
Niacin deficiency Diseases:
- Skin eruptions,
- Depression
- Insomnia
- Chronic headaches
- Digestive problems
- Frequent stools
- Anemia
.
PYRIDOXINE
- Also known as Vitamin B 6 .
- It is essential for fats and protein absorption.
- It helps prevent several skin and nervous system related disorders.
- Also beneficial in relieving relieve painful joints and the discomforts of pregnancy and pre-menstrual symptoms.
- Some good sources of pyridoxine are wheat, pulses, banana, yeast, walnuts, milk, egg, soy bean, liver, meat, wheat germ, and fresh vegetables,
Pyridoxine deficiency diseases:
- Conjunctivitis
- Anemia
- Depression
- Migraine
- Skin related disorders
- Nervousness
- Heart disease
FOLIC ACID
- Also known as Vitamin B9 and is used with vitamin B12 in RBC formation process.
- Essential for several bodily functions such as growth and division of all body cells for healing processes.
- It also helps prevents premature graying of hair.
- Good sources include green leafy vegetables, lettuce, spinach, brewers yeast, peanuts, mashrooms etc.
Folic acid deficiency diseases:
- Loss of hair
- Anemia
- Skin related problems
- Fatigue
- Depression
PANTOTHENIC ACID
- Also known as Vitamin B5
- It is essential for cell building, development of the central nervous system. It is also essential for energy formation process.
- Beneficial in physical and mental stress.
- Sources of pantothenic acid green vegetables, beans, egg yolk, whole grain, peanuts, cereals, peas, etc.
Pantothenic acid deficiency diseases:
- Depression
- Chronic fatigue
- Hypoglycemia
- Stomach related disorders
- Hair loss and hair graying
- Blood and skin related disorders
VITAMIN B12
- Also known as cobolamin.
- This is the ONLY vitamin that contains minerals elements.
- Helpful in production of RBC and is essential for proper functioning of the central nervous system (CNS).
- It is beneficial in improving memory and concentration.
- Some good sources of vitamin B12 are Milk, eggs, liver, kidney, meat, penuts and banana.
Vitamin B12 deficiency diseases:
- Poor appetite
- Anemia
- Several mental disorders
- Lack of energy.
- Insomnia
- Fatigue
- Poor memory
VITAMIN C
- Also known as ascorbic acid and is essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums.
- It is beneficial for protecting us from several types of infections and toxins.
- Excellent sources of vitamin c are citrus fruits, tomatoes, berries, green leafy vegetables, green grams, potatoes etc.
Vitamin C deficiency disease:
- Weakness
- Scurvy
- Anemia
- Bleeding gums
- Premature aging
- Slow healing of sores and wounds
- Lowered resistance to all infections.
VITAMIN D
- Vitamin D is essential for proper functioning of thyroid gland.
- It is beneficial in the treatment of muscular fatigue, constipation and nervousness.
VITAMIN E
- Vitamin E is necessary for proper reproductory functions, fertility and physical vigour.
- It is essential for maintaining good circulation of blood and also helps prevent heart diseases, arthritis, asthma, and many other conditions.
- Good sources of vitamin E are wheat or cereals germ, whole grain products, milk, egg, green leafy vegetables, all whole, raw or sprouted seeds and nuts.
VITAMIN K
- Vitamin k is essential for the proper clotting of blood, prevention of bleeding and normal liver functions and is also helpful in reducing excessive menstrual flow.
- Some good sources of vitamin k are egg yolk,
cow’s milk, yogurt, alfalfa, green and leafy vegetables, spinach, cauliflower, cabbage and
tomato.
Vitamin K deficiency diseases:
- Colitis
- Lowered vitality
- Premature ageing.
