Vitamins

Vitamins are organic substances in food, which are required in small amounts but cannot be synthesized in adequate quantities by the body and therefore have to be provided from the environment.

Contrary to popular belief, deficiencies of vitamins still occur in affluent countries, for example deficiencies of folate, vitamin B and Vitamin D and C.

These are particularly common in people on fad diets, vegan and alcoholics.

Deficiency diseases are more prevalent in developing countries. For example, Vitamin A deficiency is a common cause of blindness in the developing countries.

Why you should know about Vitamins Taking Vitamin tablets is fashionable especially in affluent countries (if the number of websites on vitamins is any indication). As new researches bring out conflicting results, the recommendations about Vitamins continue to swing between just enough to mega-dose therapies. Therefore it is important to be aware of what the Vitamins are.

Following is a brief introduction to vitamins and their sources:

Vitamin A: Retinol. Carotene compounds responsible for transmitting light sensation in the retina of the eye. Deficiency leads to night blindness.Dietary Sources of RetinolLiver (richest natural source)MilkButterCheeseEgg yolkFish and Liver oils(Retinol or carotene is added to margarine in Britain and other countries.)

Beta-carotene: An antioxidant that protects cells against oxidation damage that can lead to cancer. Beta carotene is converted, as needed, to Vitamin A. Food sources of beta carotene include vegetables such as carrots, sweet potatoes, spinach and other leafy green vegetables; and fruit such as cantaloupes and apricots. Excessive carotene in the diet can temporarily yellow the skin; a condition called carotenemia, commonly seen in infants fed largely on mashed carrots.Dietary Sources of CaroteneCarrots (richest source)Dark Green leafy vegetablesSome yellow and red fruitsRed palm oil

Vitamin B1: Thiamin, acts as a coenzyme in body metabolism. Deficiency leads to beriberi, a disease of the heart and nervous system. Thiamin is especially important as a supplement for persons with serious liver conditions.

Dietary Sources of ThiaminWheat germ, whole meal wheat flour and breadYeast, legumes, nutsPork, duck MarmiteOatmeal, fortified breakfast cerealsWhite bread if flour enrichedCods roe, other meats

Vitamin B2: Riboflavin, essential for the reactions of coenzymes. Deficiency causes inflammation of the lining of the mouth and skin.Dietary Sources for RiboflavinLiver, kidney, Milk, yoghurt, cheeseMarmite, wheat germ, meatMushrooms, broccoli, avocadoFortified white flour and breakfast cereals

Vitamin B3: Niacin, an essential part of coenzymes of body metabolism. Deficiency causes inflammation of the skin, vagina, rectum and mouth, as well as mental slowing. Niacin is used in the treatment of cholesterol disorders.Dietary Sources of NiacinLiver, kidneyMeat, fishYeast (brewers), MarmitePeanuts, bran, legumesWhole meal wheatCoffee

Vitamin B6: Also called pyridoxine, a cofactor for enzymes. Deficiency leads to inflammation of the skin and mouth, nausea, vomiting, dizziness, weakness and anemia. Vitamin B6 can be helpful in certain patients with nerve conditions, such as carpal tunnel syndrome.

Vitamin B12: An essential factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia), as can be seen in pernicious anemia.

Folate (folic acid): Folic acid is an important factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia). It is used in some persons as a supplemental therapy to prevent side effects from medications, such as methotrexate (RHEUMATREX) and sulfasalazine (AZULFADINE).

Searchod Sources of FolateBrussels sproutsFortified breakfast cerealsSpinach, asparagus, beetroot Orange, avocado, melonPotatoes, cauliflower, peasMarmite and bovril Wholemeal bread, parsnips Dried beans Kidney

Vitamin C: Ascorbic acid, important in the synthesis of collagen, the framework protein for tissues of the body, such as those that help to make up the skin. Deficiency leads to scurvy, characterized by fragile capillaries, poor wound healing, and bone deformity in children.Dietary sources of Vitamin CBlack currents, guavas Green peppers, broccoli, cauliflower (raw)Oranges and other citrus fruitsBrussels, sprouts, cabbagePotatoesLiver is the only animal food that contains it.

Vitamin D: A steroid vitamin, which promotes absorption and metabolism of calcium and phosphorus. Under normal conditions of sunlight exposure, no dietary supplementation is necessary because sunlight promotes adequate vitamin D synthesis in the skin. Deficiency can lead to osteomalcia in adults and bone deformity (rickets) in children. Vitamin D is used along with calcium as a supplement in the treatment of the "bone thinning" disorders, osteoporosis.

Dietary sources of Vitamin DFish liver oils, e.g.: cod liver oil Fatty fish, (herring, mackerel, salmon, sardines, pilchards, tuna)Fortified margarineInfant milk formulas Eggs, liver

Vitamin E: Deficiency can lead to anemia.

Vitamin K: An essential factor in the formation of blood clotting factors. Deficiency can lead to abnormal bleeding. A helpful supplement for patients with liver conditions that impair the production of the normal blood clotting factors.

Coconut : Coconut is known for its antifungal, anti bacterial properties. Coconut oil forms the base of many Ayurvedic medicinal preparations.

Cherries : Cherries are good source of many vitamins, minerals and are tasty to eat.

Plums : Plums are sweet, juicy fruit. It is a good source of vitamin c.

Spinach : Spinach is rich in iron and calcium. It helps overcome iron deficiency.

Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.

Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate an dis good for pregnant woman.

Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium and is a known antioxidant.

Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.

Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.

Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.

Bitter Gourd - Health Benefits : Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes.

Avocado - for fitness and health : Avocado is rich in pottasium content. The fruit is also a good source of vitamins.

Papaya - A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.

Oats - Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.

Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.

Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.

Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness

Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too

Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.

Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress

Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom