Vitamin | Uses and Types of Vitamin


Vitamin is an organic molecule that is essential micronutrient  that a human being needs in small quantities for proper functioning of its metabolism these cannot be synthesized in organisms except vitamin-D therefore must be obtained through diet. They help shore up bones, heal wounds and boost your immune system and convert food into energy.

Types of vitamins:

There are two main types of vitamins fat soluble vitamins(vitamins A,D,E,K) and water soluble vitamins (vitamins B,C)

vitamin containing vegetables

Vitamins A, B, C, D, E, K. These vitamins helps boost our immune system. Vitamins provides us immunity to fight against diseases.

Vitamin A:

Uses: Vitamin A also known as RETINOL, It helps to improve development of body, Vision, immune system, reproduction. beneficial in treating eye disorders and skin infections.

Daily value: 5000IU equals 1 cup raw raw red peppers. 

Source: It can be obtained from sweet potato, carrots, spinach, cantaloupe melon, pepper, parsley, tomatoes, mango, cod liver oil, tuna fish, eggs, goat cheese, shrimps. 

Overdose: Overdose causes headache, vomiting, hair loss, anemia, enlarged liver ,birth defects. 

Deficiency: Deficiency of vitamin A can cause impaired immunity, hematopoiesis, rashes and typical ocular effects like night blindness.

Vitamin B:

Uses: Vitamin B also known as B complex. converts food into fuel essential for brain function, metabolism, nerve and blood cell health, DNA creation and heart health, energy and cell growth.

Source: It is obtained from cheese, peanuts, sunflower seeds, chicken breast, liver, salmon, yeast, whole grain cereals, kidney beans, broccoli, beats, papaya, lentils, black beans. 

Overdose: Overdose causes gastric upset, dizziness, nausea and severe allergic reactions. 

Deficiency: Deficiency of vitamin B causes irritability, depression, fatigue, weakness, tingling in feet and hands, increased risk of diabetes, beriberi.

Vitamin C:

Uses: Vitamin C also known as ascorbic acid protects against free radicals, helps in healing and makes our immunity system very strong to fight against foreign bodies.
Daily value: Normal daily value for vitamin C is 60mg.
Sources: It is found in citrus fruits,berries,berries,guava,bellpeppers,parsley,kale,kivi,pineapple,strawberry,orange,coriander, green chili pepper.
Overdose: Nausea, diarrhea, kidney stones.
Deficiency: Scurvy, bleeding gums. wounds take longer time to heal, bruising, swollen joints.

Vitamin D:

Uses: Vitamin D also known as calciferol it is Essential for bones, calcium absorption helps maintaining strong bones and teeth.
Daily value: 400IU.
Sources: Whole Milk, egg yolk, cheese, beef liver, mushrooms, butter, Salmons, chocolate milk, oatmeal, cereals.
Overdose: Nausea, vomiting, joint pain, calcification of heart, lungs, birth defects.
Deficiency: Rickets, sleep changes, low mood, loss of appetite, weak and aching bones, pale skin and dark circles, low mood, back pain.

Vitamin E:

Uses: It is also known as tocopherol important for providing immunity and Fertility.
Daily value: 30IU.
Sources: Almonds, peanuts, soya bean oil, spinach, olives, plant oil, avocado, dried herbs, turnip, red chili, raw seeds, pistachios.
Overdose: Blood clotting defects, acne, nausea, vomiting.
Deficiency: Inability to absorb fat, nerve damage, leg cramps, immune impairment, dry skin, muscular weakness, gastrointestinal diseases.

Vitamin K:

Uses: It is also known as phylloquinone. It is important for blood clotting, helps lowering blood pressure, reducing infections, boost immunity, aids in blood sugar regulation, reduces risk of internal bleeding.
Daily value: 80 micrograms. Equals 7 leaves of spinach
Sources: Collard green kale, spinach, broccoli, spinach, dairy products, asparagus, bananas, green apples, pears, carrots
Overdose: Hemolytic anemia, liver damage.
Deficiency: Hemorrhagic diseases, excessive bleeding.

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