Vitamin requirements, sources, functions and deficiency diseases

Vitamin requirements, sources, functions and deficiency diseases

The food we consume every day is full of various nutrients. These elements replenish our body and help in body building in various ways. Among these nutrients, vitamins are also a type of nutrients that our body needs in small amounts for various functions. Some vitamins are produced in small amounts in our body and the rest we get from different foods. Lack of vitamins can cause various problems in the body including various diseases.

Vitamin Types, Sources and Deficiency Diseases:

1. Vitamin A: Vitamin A is required for normal growth and development of the body, increased immunity and good eyesight. Lack of this vitamin causes night blindness. Prolonged deficiency can lead to corneal ulcer and complete blindness. Lack of vitamin A can form small bumps at the base of skin hairs. Many times sore, cold, cough, sore throat etc. symptoms also appear. Small fish, carrots, liver, cod liver oil, red cabbage, mint leaves, eggs, cow's milk, curd, chickpeas etc. contain a lot of vitamin A.

Functions of Vitamin A:

a) Ensures normal body structure.

b) Keeps various covering organs of the body like: skin, eye cornea etc. normal and alive.

c) Keeps neck and teeth structure and gums healthy.

d) Maintains eyesight and prevents night blindness.

e) Prevents infections in the body.

2. Vitamin B: Vitamin B is an Organic vitamin. It is called vitamin B complex. This group consists of 8 elements. This complex vitamin has different functions and sources. For example:

1) Thiamine (B1): This vitamin helps in the production of various enzymes and the breakdown of sugars. 1) Deficiency of thiamine causes beriberi and can cause nervous weakness, mental fatigue, loss of appetite, weightlessness etc. It is found in flour, pulses, yeast, brown rice, oilseeds, cauliflower, eggs, milk, fish, liver, fresh fruits, vegetables, etc.

2) Riboflavin (B2): This vitamin works for physical growth and cell health. Lack of riboflavin (B2) causes cracks on the sides of the lips, sores on the mouth and tongue, rough skin and difficulty opening eyes in bright light . It is found in bananas, lentils, milk, yogurt, fish, meat, eggs, green vegetables etc.

3) Niacin or nicotinic acid (B3): It controls the proper functioning of cells. This causes a disease called pellagra. It is found in chicken and beef, milk, eggs, tomatoes, carrots etc.

4) Pantothenic acid (B5): The main function of pantothenic acid is to produce hormones and energy. Besides, it keeps the sugar level in check, prevents diseases and helps to cure insomnia. Deficiency of this vitamin causes headache, loss of appetite, diarrhea, stomach ache, vomiting etc. Atrophy of the tongue may also occur. Meat, liver, flour, oilseeds, chickpeas, vegetables etc. are sources of vitamin B5.

5) Pyridoxine (B6): B6 helps in brain development and immune system. In the absence of pyridoxine, the process of making red blood cells in the body is inhibited. Lack of this vitamin causes loss of appetite, nausea and anemia. Besides, sudden mood changes and immune system decrease. This vitamin is found in sweet potatoes, milk, soybeans, rice, flour, fish, meat, vegetables, chickpeas, mushrooms, egg yolks, bananas, nuts, etc.

6) Biotin (B7): Biotin strengthens hair, prevents hair fall, improves nail and skin structure. It also prevents various skin diseases. Carbohydrates, meats, fats help in metabolism. Its deficiency causes skin and small intestine problems. Egg yolks, liver, carrots, mushrooms, sweet potatoes, bananas, almonds, spinach contain large amounts of biotin.

7) Vitamin B9: Folic acid is included in this vitamin. This vitamin contributes to red blood cell formation, cell growth and new cell formation. This vitamin contributes to the formation of DNA and RNA. Due to its lack, there is a risk of the child becoming disabled. Spinach, cabbage, cauliflower, beets, potatoes, lentils, papaya, oranges, peanuts, egg yolks, milk liver, beans etc. contain this vitamin.

8) Cobalamin or Cyanocobalamin (B12): B12 is required for brain structure and nerve cell development. It also helps in cell division, DNA synthesis and red blood cell formation. Deficiency of this vitamin causes anemia and degeneration of the nervous system. B12 is available from liver, milk, fish, meat, eggs, cheese etc.

3. Vitamin C or ascorbic acid: Vitamin C has many important functions including bone structure, strength and wound healing. Severe deficiency of this vitamin causes scurvy (bleeding gums). Also, when the gums swell, the teeth become weak. Vitamin C is found in fresh vegetables, fresh fruits, radishes, lettuce leaves, coriander leaves, mint leaves, green chilies, cauliflower, bitter gourd, amlaki, lemon, tomato, orange, pineapple, guava etc.

4. Vitamin D or Calciferol: Vitamin D helps the body absorb calcium which is used in bone formation. Lack of it makes bones brittle, children get rickets. Vitamin D is inactive in our body. It is activated by exposure to sunlight. Vitamin D is obtained from the sun. Apart from this, vitamin D can also be obtained from oily fish, eggs, milk, butter, mushrooms, beef liver etc.

5. Vitamin E or Tocopherol: Vitamin E prevents fatty deposits in arteries, keeps skin healthy and stops hair loss. It works in bone formation, prevents the formation of cancer cells and helps in the proper functioning of various organs of the human body. Vitamin E also helps in cell formation and prevents infertility in humans and other animals. A lack of vitamin E can also cause fetal death in utero. Lack of it can damage the health of the skin. Vitamin E is available from edible oils, grain oils, cotton seed oil, eggs, nuts, etc.

6. Vitamin K or Phylloquinone: Vitamin K works to stop bleeding from wounds in the body. It works in bone formation and inhibits the formation of cancer cells. In its absence, blood cannot clot, resulting in uncontrolled bleeding. Vitamin K is available from pumpkin, figs, and various vegetables.

The benefits of various vitamins, foods containing those vitamins and diseases caused by their deficiency have been discussed above. Vitamins increase the body's natural nutrition and immunity. Various diseases occur due to lack of vitamins in the human body. We can easily meet the deficiency of vitamins in our body with vegetables, fruits and organic ingredients and keep ourselves healthy, strong, disease free.