Vitamins
Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all your vitamins from the foods you eat. Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease.
Vitamin A
This vitamin plays a really big part in eyesight. It's great for night vision. Vitamin A helps you grow properly and aids in healthy skin.
milk fortified with vitamin A- liver
- orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)
- dark green leafy vegetables (like kale, collards, spinach)
The earliest symptom of vitamin A deficiency is night blindness. Prolonged deficiency results in drying of the conjunctiva (the mucous membrane that lines the inner surface of the eyelids and extends over the forepart of the eyeball). With continued vitamin A deficiency, the drying extends to the cornea (xerophthalamia). The cornea eventually shrivels up and becomes ulcerated (keratinomalacia). Superficial, foamy gray triangular spots may appear in the white of the eye (Bitot's spots). Finally, inflammation and infection occur in the interior of the eye, resulting in total and irreversible blindness.
Vitamin B1
Vitamin B1, also called thiamin is a water-soluble vitamin that is essential for the breakdown of carbohydrates into the simple sugar glucose.Thiamin is also important for the proper functioning of the nervous system. Thiamin is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast. Thiamin is absorbed through the intestines. Thiamin deficiency is rare. However, thiamin deficiency often occurs in alcoholics. It occurs in alcoholics because alcohol interferes with the absorption of thiamin through the intestines. Thiamin deficiency can cause beriberi, wernicke's encephelopathy, and sensitivity of the teeth, cheeks and gums.
Vitamin B2
Vitamin B2, also called riboflavin is a water-soluble vitamin that is important in the breakdown of carbohydrates, fats, and proteins. It is also important in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths. Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas. A deficiency of riboflavin can cause skin disorders, anemia, light-sensitive eyes, and inflammation of the soft tissue lining around the mouth and nose.
Vitamin B3
Vitamin B3, also called niacin, is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract.
Niacin is found in protein-rich foods. The most common protein rich foods are: meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts. If too much niacin is consumed, itching, headaches, cramps, nausea and skin eruptions may occur. Vitamin B3 is also called nicotinic acid and nicotinamide. A deficiency of niacin causes the disease, pellagra. More than 100mg of vitamin B3 can cause flushing, tingling, itching, headaches, nausea, diarrhea and ulcers.
Vitamin B6
Vitamin B6, also called pyridoxine, is essential in the breakdown of carbohydrates, proteins and fats. Pyridoxine is also used in the production of red blood cells.Pyridoxine can be found in many foods. Some of the foods that contain it are: liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans. More than 500mg can cause irreversible nerve damage. The nerve damage can cause impaired walking, numbness, tingling and poor sense of touch. Deficiency of pyridoxine is rare. However, pyridoxine deficiency often occurs in alcoholics. Deficiency causes skin disorders, disruption of the nervous system, confusion, poor coordination and insomnia.
Pyridoxine is also called pyridoxal phosphate and pyridoxamine.
Vitamin B12
Vitamin B12 is necessary for processing carbohydrates, proteins and fats and to help make all of the blood cells in our bodies. Vitamin B12 is stored in the liver. Deficiency of vitamin B12 causes mouth irritation, brain damage, and a disease called pernicious anemia. Vitamin B12 can be found in liver, meat, egg yolk, poultry and milk.
Vitamin B9
Vitamin B9, also called folic acid, interacts with vitamin B12 for the synthesis of DNA. Folic acid is also necessary for the breakdown of proteins and the formation of hemoglobin. Folic acid is produced by bacteria in the stomach and intestines. Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals. Women who are pregnant have an increased need for folic acid. Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished.