Vitamins: Benefits, Sources and Deficiency

VITAMIN A
Known as anti-opathalmic, vitamin A is essential for growth and vitality. It builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines. It prevents eye diseases and plays a vital role in nourishing the skin and hair. It helps to prevent premature ageing and senillity, increases life expectancy and extends youthfulness.

The main sources of this vitamin are fish liver oil, liver, whole milk, curds, pure ghee, butter, cheese, cream and egg yolk, green leafy and certain yellow root vegetables such as spinach, lettuce, turnip, beets, carrot, cabbage and tomato and ripe fruits such as prunes, mangoes, pappaya, apricots, peaches, almonds and other dry fruits.

A prolonged deficinecy of vitamin A may result in inflammation of the eyes, poor vision frequent colds, night blindness and increased susceptibility to infections, lack of appetite and vigour, defective teeth and gums and skin disorders.

FOLIC ACID
Vitamin B9 or folic acid, along with vitamin B12 is necessary for the formation of red blood cells. It is essential for the growth and division of all body cells for healing processes. It aids protein metabolism and helps prevent premature greying.

Valuable sources of this vitamin are deep green leafy vegetables such as spinach, lettuce, brewers yeast, mushrooms , nuts,peanuts and liver.

A deficiency can result in certain types of anaemia, serious skin disorders, loss of hair, impaired circulation, fatigue and mental depression.

PANTOTHENIC ACID
Vitamin B5 or pantothenic acid helps in cell building, main- taining normal growth and development of the central nervous system. It stimulates the adrenal glands and increases the production of cortisone and other adrenal hormones. It is essential for conversion of
fatty and sugar to energy. It also helps guard against most physical and mental stresses and toxins and increases vitality.

The main sources of this vitamin are whole grain bread and cereals, green vegetables,peas , beans, peanuts and egg yolk. It can be synthesised in the body by intestinal bacteria.

A deficiency can cause chronic fatigue, hypoglycemia, greying and loss of hair, mental depression, stomach disorders , blood and skin disorders.

VITAMIN B12
Vitamin B12 or cobolamin, commonly known as "red vitamin" , is the only vitamin that contains essential mineral elements. It is essential for proper functioning of the central nervous system, production and regeneration of red blood cells and proper utilisation of fat, carbohydrates and protein for body building.

It also improves concentration, memory and balance. Valuable sources of this vitamin are kidney, liver, meat, milk, eggs, bananas and peanuts.

Its deficiency can lead to certain types of anaemia , poor appetite and loss of energy and mental disorders.

VITAMIN C
Vitamin C or ascorbic acid is essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums. It protects one against infections and acts as a harmless antibiotic. It promotes healing and serves as protection against all forms of stress and harmful effects of toxic chemicals. It helps prevent and cure the common cold. It also helps in decreasing blood cholesterol.

This vitamin is found in citrus fruits, berries, green and leafy vegetables, tomatoes, potatoes, sprouted bengal and green grams.

A deficiency can cause scurvy marked by weakness, anaemia, bleeding gums and painful and swollen parts, slow healing of sores and wounds, premature ageing and lowered resistance to all infections.

VITAMIN D
Vitamin D is necessary for proper bone and teeth formation and for the healthy functioning of the thyroid gland. It assists in the assimilation of calcium, phosphorus and other minerals from the digestive tract.

This vitamin is found in the rays of the sun, fish,milk, eggs, butter and sprouted seeds.

A deficiency can cause gross deformation of bones and severe tooth decay.

VITAMIN E
Vitamin E is essential for normal reproductory functions, fertility and physical vigour. It prevents unsaturated fatty acids, sex hormones and fat soluble vitamins from being destroyed in the body by oxygen. It dilutes blood vessels and improves circulation. It is essential for the prevention of heart diseases, asthma, arthritis, and many other conditions.

It is available in wheat or cereals germ, whole grain products, green leafy vegetables, milk, eggs, all whole, raw or sprouted seeds and nuts.

Its deficiency can lead to sterility in men and repeated abortions in women, degenerative developments in the coronary system, strokes and heart disease.

VITAMIN K
Vitamin K is necessary for the proper clotting of blood, prevention of bleeding and normal liver functions. It aids in reducing excessive menstrual flow.

This vitamin is contained in egg yolk, cow’s milk, yogurt, alfalfa, green and leafy vegetables, spinach, cauliflower, cabbage and tomato.

Its deficiency can lead to sufficient bile salts in the intestines, colitis, lowered vitality and premature ageing.