Vitamins are good for health and body but today we will discuss the details of vitamins, their sources, toxicity, deficiency diseases, and RDA.

VITAMIN B1 (THIAMINE); Vitamin B1 thiamine produce energy from carbohydrates and this vitamin is necessary for nerve cell functions

SOURCES

DEFICIENCY DISEASES

RDA

Fortified bread, cereals, lean meat, milk, potato, cauliflower, flex seed , eggs

Beriberi

Neuritis (inflammation in the nerve cells)

For men 1.2mg/day

For women 1.1mg/day

VITAMIN B2 (RIBOFLAVIN); Vitamin B2 is also called as riboflavin its play a role in the production of energy in the body from the breakdown of carbohydrates, proteins and .this vitamin is used for the development of skin, lining of the digestive tract, blood cells and play an important role in eye health and riboflavin also prevent the cataract

VITAMIN B3 (NIACIN); the Niacin named was discovered from nicotinic acid vitamin and vitamin b3 has uses in the body for helping functions in the digestive tract, skin, and nervous system. Niacin helps in lowers LDL cholesterol and reducing the risk of atherosclerosis and hardening of the arties.

Sources

Toxicity

Deficiency diseases

RDA

Mushrooms, asparagus, peanuts, brown rice,  barley, peaches chicken meat, tuna, and potato

High intake of niacin causes flushing of the skin , itching, GIT becomes upset

Pellagra, vomiting, diarrhea, dermatitis

for men 16mg/day

for women 14 mg/day

VITAMIN B5( PANTOTHENIC ACID); Vitamin B5, also known as pantothenic acid. It is one of the essential vitamin for human health because this vitamins helps in making blood cells and convert the food into energy

Sources

Toxicity

Deficiency diseases

RDA

Broccoli, whole-grain cereals, dairy products, peas, meats, white and sweet potatoes

Mild diarrhea

Impaired muscle coordination, GIT problems, headache and fatigue

For infants; 1.7 mg

For adult; 5 mg

VITAMIN B6 (PYRIDOXINE); Vitamin B-6 (pyridoxine) is for the development of a normal brain and to maintain the immune system and nervous system healthy. vitamin b6 makes antibodies, hemoglobin, and breakdown the proteins and maintains the blood sugar level normal.

Soures

Toxicity

Deficiency diseases

RDA

Green-leafy vegetables, brown rice, banana, walnuts, avocado, chicken meats, peanuts.

High doses of supplemental vit b6 cause painful neurological symptoms

Anemia, glossitis (swollen tongue), depression and confusion, autoimmune diseases

0.1 mg for infants,1.5 mg for women and 1.7 mg for men

VITAMIN B9 (FOLIC ACID); The name folates were discovered from the word folium which is a Latin word of leaves because the word folates were first isolated from spinach. It utilizes amino acids, produces nucleic acid. it control the blood levels of the amino acid and the play a role as a coenzyme in our body.

Sources

Toxicity

Deficiency diseases

RDA

Dark green leafy vegetables, egg yolk, beans yeast, orange juice, and whole wheat bread

High doses causes insomnia,

Anemia, cervical dysplasia, palpitations, and peripheral vascular diseases

400 micrograms for men and women

 

VITAMIN B12 (COBALAMINE); Vitamin B12 associate with intrinsic factors before absorption in the bloodstream. Vitamin b12 is not present in plants.

Sources

Toxicity

Deficiency diseases

RDA

Fortified cereals, liver, hadddocks, trout, salmon and tuna

None

Pernicious anemia, neurological problems, and spruce

for both; 2.4 mcg

VITAMIN H (BIOTIN); Biotin is a vital component of enzymes in the body that metabolized carbohydrates, fats, and proteins. biotin assist the metabolic processes and maintain your skin, hair and nails growth and also keep the blood glucose level normal.

Sources

Toxicity

Deficiency diseases

RDA

Green leafy vegetables, samons, eggs, whole grain breads, avocado , rasberries, papaya

None

Dry skin, dry hair, hair loss, and cracking in the corner of the mouth.

300 micrograms for men and women

VITAMIN C (ASCORBIC ACID); the ascorbic acid is an essential vitamin for our body. Vitamin c helps to protect our body cells, maintain our skin healthy, blood vessels, bones, and cartilage, and helps to heal the wounds.

Sources

Toxicity

Deficiency diseases

RDA

Oranges, red and green peppers, strawberry, broccoli, blackcurrants

Vomiting, diarrhea, stomach upset, nausea

Scurvy, anemia and bleeding sores

For male; 90mg

For female; 75mg

VITAMIN A( RETINOIDS); Vitamin A is stored in the liver and there are two types of vitamins

  • Preformed vitamin which is found in animal products

  • Provitamin which was found in plant-based foods

Vitamin A keeps the teeth, skeletal and soft tissue, mucus membranes, and skin healthy. It is also called retinol.

Sources

Toxicity

Deficiency diseases

RDA

Carrots, meats, cabbage, sweet potato, eggs

High amount causes vision changes, bone pain and may lead to liver damage

Night blindness, typical ocular, delayed growth, dry skin and hairs

For men and women 700-900 micrograms/day

 

Vitamin D (Calciferol, 1,25-dihydroxy vitamin D); It is a fat-soluble vitamin that is produced endogenously when UV rays of Sunlight strikes on the skin. vitamin D helps in calcium absorption in the gut and maintain the level of calcium and phosphate concentrations. vitamin D needed for growth and remodeling of bones. Vitamin D prevents rickets in children and osteomalacia in adults and also protect the adult from osteoporosis.

Sources

Toxicity

Deficiency diseases

RDA

Orange juice, high amount in dairy products like milk, cheese and yoghurt, egg,salmon, cereals

Hypercalcemia, nausea, vomiting , poor apatite

Rickets, osteomalacia, osteoarthritis, osteoporosis, rheumatoid arthritis

For men and women 10-20micrograms/day

VITAMIN E (ECTOPHEROL); Vitamin E is found in some foods and vitamin E contains antioxidant property and vitamin E plays a role as an antioxidant in the body. Vitamin E also maintains the skin health.

Sources

Toxicity

Deficiency diseases

RDA

Oranges, green leafy vegetables, almonds, sunflower seeds, blueberries , tomatoes and avocado

Muscle weakness, nausea, diarrhea

Muscle weakness, vision problems , skin problems

For both 15mg/day

VITAMIN K;  Vitamin K helps in blood clotting and preventing the excessive bleedings. vitamin k plays a key role in blood clotting and helps in the formation of fibrinogen. Vitamin k also prevents osteoporosis.

Sources

Toxicity

Deficiency diseases

RDA

High amounts in meats liver, spinach, lettuce, cabbage

Bleeding disorder, hemorrhage, and anemia

For men 138 mcg/day for women 122 mcg/day

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