VITAMINS AND THEIR IMPORTANCE IN HEALTH
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Department of General Medicine
Vitamins are group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the daily diet because they cannot be synthesized by the human body.
As our bodies cannot synthesize vitamins to meet our daily physiological needs, our diet provides us with the bulk of these essential nutrients to maintain the normal functions of cells and organs, and to promote growth and development. Any excess or lack amounts of vitamins in the body may have side effects. Vitamins are either fat-soluble (requires fat for absorption and are stored in fat tissue) or water-soluble (water is required for absorption and are excreted in urine).
Many vitamins work together to manage several processes within the body. As each of the vitamins play a unique role in the daily function of our bodies, lack of vitamins or a diet that does not provide adequate amounts of certain vitamins can distress the body's internal balance and lead to serious consequences.
Vitamins are measured in micrograms or milligrams per day based on the Food and Drug Administration's RDAs( recommended dietary allowances). RDAs are based on the level of essential nutrients that the Food and Nutrition Board judges to be enough to meet the known nutritional needs of healthy people.
Types of Vitamins
There are 13 essential vitamins which are broadly divided into two categories: fat soluble and water soluble.
Fat-soluble vitamins
Fat-soluble vitamins are present mainly in fatty foods and animal products, such as vegetable oils, milk and dairy foods, liver, oily fish, eggs and butter.Body stores these vitamins in the liver and fatty tissues for future use.
Fat-soluble vitamins are:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-soluble vitamins
Water-soluble vitamins are not stored in the human body, so you need to have them more frequently.
Water-soluble vitamins are present in a wide range of foods, including fruit, vegetables, grains, milk, potatoes and dairy foods. Unlike fat-soluble vitamins, they can be demolished by heat or being exposed to the air. They can also be lost in water used for cooking.
This means that by cooking foods or boiling them, we lose some of these vitamins. The best way to keep as many of the water-soluble vitamins as possible is to grill or steam foods, rather than boil them, or to use the cooking water in stews or soups rather than pouring it away.
Water-soluble vitamins are, Vitamin C, the B Vitamins (namely B-6, B-12, riboflavin, thiamine, niacin, pantothenic acid, biotin and folate) and Folic acid.
Vitamin A (Beta carotene)
Function: It is an important antioxidant, enhances our immune system and is essential for our eyesight. It’s deficiency can lead to night blindness. It contains beta carotene, which helps in repair of the cornea and eye membranes.
Sources: Carrots, pepper, broccoli, spinach, sweet potato.
Who’s at Risk?
- Pregnant and lactating women
- Infants and young children
- Populations suffering from poor nutrition
Vitamin D ( Cholecalciferol, Calcitriol)
Function: It is a vitamin which helps in formation and maintenance of healthy teeth and bones and also for normal growth and development. In addition, it also helps in proper immune function and muscle development. Lack of exposure to sunlight, reduces the ability to synthesize vitamin D in the skin and can lead to deficiency of the same. It’s deficiency has been associated with weak bones, pain and muscle weakness.
Sources : Sunlight is the best source of vitamin D. When the sun shines on your bare skin, your body makes its own vitamin D. Other sources are egg yolk,fortified cereals ,fortified milk. mushrooms, Salmon, tuna and fish oils.
Who’s at Risk?
- Populations suffering from poor nutrition
Vitamin E ( Tocopherol)
Function: It is a very powerful antioxidant, promotes cardiovascular health and helps in skin repair. Its deficiency is linked to muscle weakness, nerve damage and problems with vision.
Sources: Foods rich in vitamin E are cloves, nuts, seeds, tomatoes, mangoes and whole grains.
Who’s at Risk?
- Newborn babies, particularly premature
- Individuals unable to efficiently absorb fats from the intestine
Vitamin K (Phytonadione)
Function: Vitamin K or phytonadione popularly known as the vitamin for “blood clotting” is required for the incidence of prothrombin of blood that helps to prevent excessive bleeding from a wound or cut. People deficient in vitamin K are easily prone to bruises and injury , which becomes rather critical, due to the body’s inability to clot blood.
Sources: Foods rich in vitamin K are Green leafy vegetables, soya beans. The human body can also produce Vitamin K through germs in the colon.
Who’s at Risk?
Vitamin B1 (Thiamine)
Function: It helps in production of certain neurotransmitters and multiple enzyme processes. A deficiency of vitamin B1 can leads to beri beri , nerve degeneration, loss of appetite.
Sources: Foods rich in vitamin B1 are peas, cauliflower, potatoes, oranges sunflower seeds.
Who’s at Risk?
- Homeless & Malnourished
- Alcoholics
- People with malabsorption condition
Vitamin B2 (Riboflavin)
Function: Aids in carbohydrate, protein and fat metabolism. Promotes growth, needed for healthy eyes, hair, skin and nails. Also maintains healthy mouth, lips, tongue, and eyes. A deficiency of vitamin B2 can leads to Skin and tissue membrane lesions.
Sources: Dairy products, eggs, meat, green leafy, vegetables, liver, whole-wheat,cereals, nuts and yeast.
Who’s at Risk?
- People with cataracts
- People with Sickle Cell Anemia
- Alcoholics
Vitamin B3 (Niacin)
Function: It helps in carbohydrate and fat metabolism, enabling the body to get energy from food. Also regulates cholesterol level and maintains healthy skin, mucous membranes, tongue and the digestive system. A deficiency of vitamin B3 can leads to Pellagra (Characterized by bilateral dermatitis, dementia, and diarrhea).
Sources: Foods rich in vitamin B3 are Dairy products, fish, meat, poultry, vegetables and whole-wheat cereals.
Who’s at Risk?
- Chronic alcoholics
- Individuals whose staple diet is maize or barley
- Patients with Hartnup’s disease
Vitamin B5 (Pantothenic Acid)
Function: This Vitamin is essential for metabolism of fats, carbohydrates and protein and to make fatty acids and cholesterol.Also required for the synthesis of co-enzyme A and acyl carrier protein (ACP). Vitamin B5 deficiency is rare, but sometimes symptoms such as fatigue, insomnia, depression, irritability, vomiting,burning feet ,stomach pains, , and upper respiratory infections may occur.
Sources : Whole grains, legumes, brewer’s yeast, egg yolk and organ meats.
Who’s at Risk?
- Individuals whose diet is lacking in the other B vitamins
Vitamin B6 ( Pyridoxine)
Function: This is a vitamin which helps in improving the metabolism, burning more calories, strengthening the immunity, and supporting the function of nervous system. It’s deficiency may cause sideroblastic anemia and peripheral neuropathy. Humans cannot produce vitamin B6 so it should be obtained from the diet.
Sources: Foods rich in vitamin B6 are fish, chicken,bananas, whole grain, spinach, chickpeas, nuts.
Who’s at Risk?
- Alcoholics
- Patients with kidney failure
- Women using oral contraceptives
Vitamin B7 or Vitamin H ( Biotin)
Function: This vitamin is essential for energy production and the metabolism of fats and protein. Required for healthy skin and hair. Vitamin B7 (biotin) deficiency include hair loss and a scaly red rash around the eyes, nose, mouth, and genital area.
Sources: Egg yolk, organ meats, brewer’s yeast, legumes and nuts.
Who’s at Risk?
- Patients maintained on total parental nutrition
- People who eat large amounts of raw egg white
- Haemodialysis patients
- Diabetes mellitus sufferers
- Individuals receiving long-term anticonvulsant therapy
Vitamin B9 (Folic acid)
Function: It helps in growth and development of baby in the mother’s womb and is important for heart health. The deficiency of folic acid in pregnancy leads to neural tube defects and in blood causes folic acid deficiency anemia.
Sources: Foods rich in vitamin B9 are green leafy vegetables like spinach, fortified cereals, legumes,asparagus.
Who’s at Risk?
- The elderly (due to lower food intake)
- Underweight people
- Alcoholics
Vitamin B12 (Cobalamin)
Function: It strengthens our nervous system and is an important part of DNA synthesis and maturation. It helps in converting homocysteine to methionine which plays an essential role in protecting the heart.Deficiency of vitamin B12 can lead to megaloblastic anemia, and some neurological problems.
Sources: Foods rich in vitamin B12 are animal products like meat,poultry and liver.
Who’s at Risk?
Vitamin C (Ascorbic acid)
Function: It has got tremendous antioxidant properties. It is crucial for our body’s immune system, wound healing, development of connective tissue like collagen, cardiovascular health and prevention of many diseases.
Sources: Foods rich in vitamin C are oranges, peppers, lemons,strawberries, brussel sprouts, broccoli, amla.
Who’s at Risk?
- Smokers
- Individuals with a low-vitamin diet
Conclusion
Vitamins have a big impact on keeping people healthy and providing people with nutrients they may need. Each vitamin has specific jobs. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. Vitmains have come a long way since the 1800's. Many peple daily use vitamins to keep up there health standards.