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Vitamins
Vitamins are organic compounds that are necessary for normal growth and maintenance of life. As we are unable to synthesize vitamins, we must rely on foods and food supplements to maintain adequate amounts in our body.
Thirteen essential vitamins have been isolated and these are divided into two categories, water-soluble and fat-soluble vitamins. The water-soluble vitamins include Vitamin C and the group of B-Vitamins. These water-soluble are not stored by the body and can be readily depleted. The fat-soluble vitamins A, D, and E remain in the body for longer periods of time.
Vitamins are
nutrients required in very small amounts for essential metabolic reactions in
the body. The term vitamin does not include other essential nutrients
such as dietary minerals, essential
fatty acids, or essential amino acids. Nor does the term refer to the large
number of other nutrients that promote health, but are not strictly essential.
Vitamins are biomolecules that act both as catalysts and substrates in chemical
reactions. When acting as a catalyst, vitamins are bound to enzymes and are
called cofactors, for example vitamin K forms part
of the proteases involved in blood clotting. Vitamins also act as coenzymes to
carry chemical groups between enzymes, for example
folic acid carries various forms of
carbon groups (methyl, formyl or methylene) in the cell.
Until the 1900s, vitamins were obtained solely through food intake. Many food
sources contain different ratios of vitamins. Therefore, if the only source of
vitamins is food, changes in diet will alter the types and amounts of vitamins
ingested. However, as many vitamins can be stored by the body, short-term
deficiencies (e.g. during a particular growing season) do not usually cause
disease.
Vitamins have been produced as commodity chemicals and made widely-available as
inexpensive pills for several decades, allowing supplementation of the dietary
intake.
Minerals
Although minerals make up only a small fraction of total body weight (4-5%), they are essential for human metabolism. Minerals act as the catalysts for many biochemical reactions within the human body. They are involved in responses of the nervous system and muscles, the absorption and secretions of the body's fluids, and maintain a delicate water balance within the body. The bones and teeth of our body have high mineral contents which accounts for their hardness and rigidity. Minerals, like vitamins, must also be supplied by dietary means as we are unable to synthesize them in our body.
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A few Nutritional Supplements Vitamin Supplements resources
Vitamin List
Here is a list of vitamins your body needs to function properly.
Vitamin A
Vitamin a is a fat soluble vitamin.
Vitamin a in food
| halibut liver oil |
| liver |
| butter |
| cheese |
| eggs |
Deficiency of vitamin a leads to
| night blindness |
| kidney stones |
| mild skin problems |
| inflamed mucous membranes. |
You should not take too much vitamin A.
Excessive intake of vitamin A can lead to
| loss of appetite |
| dry skin |
| hair loss |
| headaches |
| nausea |
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Vitamin B
Vitamin b is a water soluble vitamin. Actually, we should talk about vitamin b complex. A family of vitamins. Vitamin b complex is a mixture of vitamin b that is found together in the food we eat. Broan rice and whole grains are rich in vitamin b.
B vitamin list
Vitamin b complex consists of
| thiamine, vitamin b1 |
| riboflavin, vitamin b2 |
| nicotinic acid, vitamin b3 |
| panthothenic acid, vitamin b5 |
| pyridoxine, vitamin b6 |
| biotin |
| folic acid |
| vitamin b12 |
Deficiency of vitamin b results in beri beri. The symptoms of this vitamin b deficiency disease are
| loss of mental alertness |
| nausea |
| muscle weakness |
| digestive upsets |
| depression |
| irritability |
| memory impairment |
| poor concentration |
| water retention |
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Vitamin C
Vitamin c is a water soluble vitamin.
Vitamin c in food
| blackcurrants |
| rose hips |
| guavas |
| parsley |
| kale |
| green peppers |
| lemons |
| oranges |
Deficiency of vitamin c leads to scurvy.
Symptoms of scurvy, the vitamin c deficiency disease include
| bleeding gums |
| weakness |
| irritability |
| muscle and joint pains |
| weight loss |
| tooth loss |
| hemorrhages under skin and in thigh muscles |
Long ago, sailors often died of scurvy on long trips and sea. When the cause of scurvy was traced to the lack of vitamin c, sailors started bringing citrus fruit on board the ships with them to give them their daily vitamin c intake, hence preventing scurvy.
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Vitamin D facts
Vitamin d is a fat soluble vitamin.
Vitamin d is found in
| cod liver oil |
| kippers |
| sakmin |
| sardines |
| tuna |
| eggs |
| milk |
Your skin can make vitamin d when exposed to sunlight, hence it is known as the sunshine vitamin.
Deficiency of vitamin d leads to rickets. Rickets is a disease in children who do not get enough vitamin d.
Symptoms of rickets include
| sleeplessness |
| constant head movements |
| sitting, crawling and walking is delayed in infants. |
| bones bend under the body's weight leading to bow legs. |
In adults, vitamin d deficiency leads to osteomalacia, which is characterised by the softening of bones. Vitamin d with calcium gives you strong bones and teeth.
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Facts about vitamin E
Vitamin E, or tocopherol is a fat soluble vitamin.
Vitamin E is found in
| wheatgerm |
| soyabean |
| maize |
| safflower |
| sunflower |
| peanut |
| Nuts, seeds and vegetable oils |
Lack of vitamin E in children can cause
| irritability |
| water retention |
| anaemia |
E vitamin deficiency in adults can lead to
| lethargy |
| apathy |
| poor concentration |
| irritability |
| muscle weakness. |
Do not take too much vitamin e either. Excess vitamin e can cause
| nausea |
| diarrhoea |
| muscle weakness |
| high blood pressure |
| palpitations |
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Vitamin K
Vitamin k is a fat soluble vitamin.
Food contain vitamin k include
| cauliflowers |
| broccoli |
| lettuce |
| spinach |
| tomatoes |
| beef liver |
| meat |
| potatos |
Vitamin k deficiency can lead to
| excessive bleeding from stomach, intestine and umbilical stump in newborns. |
Vitamin k aids the healing of the skin.
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