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Some Important Vitamins
Vitamins play a major role in the growth
and development of the body and protecting it against
diseases. Vitamins are present in a very small quantities
in food. There are some 40 vitamins out of which 12 are
considered as most important.
Body can obtain Vitamin D from
sunlight.
Vitamin B-6 is obtained from
bacteria in the intestine.
They are divided into two
categories - water soluble vitamins and fat
soluble vitamins. Water soluble ones ( not stored
in body ) are Vitamin B-complex & Vitamin C.
Fat soluble ones ( stored in body ) are Vitamin
A,D,E and K.
Some of the vitamins if consumed
excessively may cause toxicity.
Vitmain A - retinol,
beta-carotene
Protects against infection and cancer. Builds
strong immue system. Helps in protecting heart. Promotes
growth and repair of hair and body tissue, strudy bones,
healthy eyes and good night vision.
Found in : Liver and Fish Oils, Whole
Milk, Eggs, Carrots, Sweet Potatoes, Spinach and other
leafy vegetables.
Daily need : Men -1000 mcg, Women - 800
mcg
Vitanin B1 - Thiamine
Helps in converting food into energy, improves
nerves and muscles.
Found in : Wheat, Pork, Whole Grain,
Meats, Fish, Poultry, Dried Beans, Seeds, Nuts.
Daily need : Adults 1 to 1.5 mg .
Vitanin B2 - Riboflavin
Releases Energy, Keeps Red Blood Cells Healthy,
Helps in the production of Hormones, Good for Eyes, Hair,
Skin and Nails.
Found in : Dairy products, Meats,
Poultry, Whole Grains Green vegetables, Asparagus,
Spinach, Nuts, Seeds, Pulses.
Daily need : 1.3 to 1.7 mg
Vitamin C - Ascorbic acid
Helps in healing wounds, strengthens blood
vessels, builds connective tissue, promotes strong teeth
and bones. Improves immunity. Helps in the absorption of
Iron.
Found in : Citrus fruits, strawberries,
berries, Guavas, Collard and Mustard green, Brocolli,
Spinach, Tomatoes, Potatoes.
Daily need : 60 mg
The
recommended daily allowance for vitamin C
Vitamin D
It helps in the absorbtion and utilisation of Calcium and
phosphorus and thus helps maintain healthy bones and
prevents osteoporosis. Sunlight triggers the skin to
produce pre-vitamin D which is converted to vitamin D in
the kidneys.
Found in : Milk products, Egg yolk,
Fatty Fish like Herring, Kipper and Mackerel.
Daily need : 5-10 mcg
Vitamin E
It has Antioxidant Power and
protects cell membrane. Aids respiration and protects
lung tissue.
Found in : Vegetable Oils, Green leafy
vegetables, Seeds, Nuts, Sea Food, Eggs, Apples, Carrots.
Daily need : 8-10 mg
Dietary Sources of
Vitamin E
Vitamin K
Helps blood clotting,
Regulates calcium levels in the body.
Found in : Green Beans, Green Leafy
vegetables, Milk products, Eggs, Meats Cereals, Fruits and fish livers.
Daily need : 60-80 mcg
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