Vitamins Benefits | Multivitamins Deficiency | Water Soluble Fat Soluble

Vitamins are essential nutrients for our body. They are found in the food which helps for development of cellular growth.  Vitamins which dissolve in fat are called fat-soluble vitamins. If vitamins are soluble in water, they are called water-soluble vitamins. Fat soluble vitamins are stored in the fatty tissues of body and liver. Water soluble vitamins are not stored in the body but they are expelled from urine by excretion. There are 13 types of vitamins; Vitamin A, Vitamin B Complex types like B1, B2, B3, B5, B6, B7, B9 and B12,  Vitamins C, D, E and K. Deficiency of vitamins causes health problems like anemia, heart diseases, night blindness, cancer, muscular weakness, skin disorders and nausea.

What Are Fat-Soluble Vitamins?

Fat-soluble vitamins are A, D, E and K. Fat-soluble vitamins which are not needed daily are stored in the liver and they are used as and when your body needs them. Fat-soluble vitamins are mainly found in fatty foods such as animal fats, fish, liver and dairy foods. Consumption of excess amount of fat-soluble vitamins poses a great risk of toxicity. Fat-soluble vitamins are not lost from the food when cooking. Deficiency of fat-soluble vitamins causes health problems.

Vitamin A:

Vitamin A is also known as Retinol. It plays a major role in improving vision and immunity system, tooth development, bone growth, reproduction, gene synthesis, cell division. It also plays an important role for the prevention of certain cancers.

• Occurrence:

Vitamin A is mainly available in sweet potato, carrot, butter, spinach, liver, cod liver oil, egg, apricot, pumpkin, cantaloupe melon, milk, collard greens and some cheeses.

• Deficiency:

Deficiency of vitamin A may cause night blindness, dry eyes, rough skin, slower bone growth and improper tooth development.

Vitamin D:

Chemical names of vitamin D are Ergocalciferol and Cholecalciferol. Vitamin D is responsible for absorption of calcium, magnesium and phosphate. It is important for developing  strong bones and  development of teeth in children. Vitamin D is of two types. Vitamin D2 is Ergocalciferol and D3 is Cholecalciferol.

• Source:

Vitamin D2 is available in egg yolk, fatty fish, beef liver and mushrooms. You get Vitamin D3 from sunlight.

• Deficiency:

Deficiency of vitamin D may cause higher risk of cancer, rickets and softening of the bones.

Vitamin E:

The chemical names of vitamin E are Tocopherols and Tocotrienols. Vitamin E is an antioxidant that fights against free radicals and it is required for muscular health, neurological health, visual function and blood function.

• Source:

Kiwi fruits, eggs, almonds, nuts, leafy green vegetables, avocados, wheat germ, unheated vegetable oils and whole-grains are good source of vitamin E.

• Deficiency:

Deficiency of vitamin E occurs rarely. Muscular weakness and neurological dysfunction  may be caused by  deficiency of vitamin E.

Vitamin K:

The chemical names of vitamin K are Phylloquinone and menaquinones. Vitamin K plays a major role in the body for blood clotting and also helps in reducing the risk of heart diseases and improves bone health.

• Source:

Kale, spinach, egg yolks, parsley, liver, kiwi and avocado have vitamin K1 and K2.

• Deficiency:

Deficiency of vitamin K may make blood clotting difficult and reduces the bone density.

What Are Water-Soluble Vitamins?

Water-soluble vitamins pertain to B complex category; Vitamin B1, B2, B3, B5, B6, B7, B9 and B12 and vitamin C are water-soluble. Water-soluble vitamins dissolve in water. They are not stored in the body; they are expelled from urine. So we need water-soluble vitamins daily. Water-soluble vitamins are lost during cooking or storage of food.  Water-soluble vitamins can be retained by steaming or grilling the food. Water-soluble vitamins are mainly found in citrus fruits, eggs, fish, milk, legumes and fresh vegetables.

Vitamins of B- Complex:

There are eight B-Complex vitamins; Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), Biotin (B7), Folic acid (B9) and Cobalamin (B12). B-Complex vitamins are important for healthy skin, vision, formation of red blood cells, nervous system and normal appetite.

Vitamin B1:

The chemical name of vitamin B1 is Thiamine. It helps to keep nerves healthy and it works with other B vitamins to break down alcohol, metabolise carbohydrates and amino acids.

• Source:

Vitamin B1 is available in cereal grains, brown rice, pork, yeast, kale, eggs, liver, potatoes, oranges, cauliflower, whole-grain rye and asparagus.

• Deficiency:

Thiamine deficiency may cause Wernicke-Korsak off syndrome and beriberi.

Vitamin B2:

Riboflavin is the chemical name of Vitamin B2. It helps your body metabolize carbohydrates, fats and proteins. Riboflavin keeps healthy vision and prevents cataracts.  Vitamin B6 and folate are converted into active forms in the body by Vitamin B2.

• Source:

Bananas, okra, cottage cheese, yogurt, eggs, green beans, meat, fish, persimmons, chard and asparagus are the good source of Riboflavin.

• Deficiency:

Deficiency of vitamin B2 may cause ariboflavinosis, glossitis and angular stomatitis.

Vitamin B3:

The chemical name of vitamin B3 is niacin. It helps to reduce bad cholesterol and increase good cholesterol in our body. Niacin keeps the skin, nervous and digestive systems healthy.

• Source:

Eggs, milk, liver, chicken, dates, leafy vegetables, avocados, tomatoes, sweet potatoes, carrots, broccoli, legumes, brewer’s yeast, whole-grains, beef, fish, nuts and asparagus are good source of Niacin.

• Deficiency:

Pellagra, dermatitis and mental disturbance may be caused by deficiency of niacin.

Vitamin B5:

The chemical name of vitamin B5 is Pantothenic acid. Pantothenic Acid influences energy production, and helps in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.

• Source:

Broccoli, royal jelly, avocados, fish, meats and whole-grains are good source of vitamin B5.

• Deficiency:

Deficiency of Pantothenic acid causes paresthesia.

Vitamin B6:

Pyridoxine, pyridoxamine and pyridoxal are the chemical names of vitamin B6.  It plays a role in the formation of red blood cells. It also helps metabolize protein, fat and carbohydrates from food and also keeps nervous system and immune system healthy.

• Source:

Bananas, vegetables, meat, nuts and whole grains are good source of vitamin B6.

• Deficiency:

Deficiency of vitamin B6 may cause dermatitis, skin disorders, kidney stones, nausea, cracks at the corners of mouth.

Vitamin B7:

The chemical name of vitamin B7 is Biotin. It is also called vitamin H. Biotin plays a role in the synthesis  of fatty acids, metabolism of amino acid and formation of glucose. This vitamin keeps your nails strong and hair healthy.

• Source:

Vitamin B7 is found in liver, egg yolk and fresh vegetables, milk, yeast, breads and cereals.

• Deficiency:

Nausea, vomiting, muscle pains, anemia, fatigue, loss of appetite and heart abnormalities are caused by the deficiency of Vitamin B7.

Vitamin B9:

The other names of vitamin B9 are Folic acid and folinic acid. Folic acid plays a role in red blood cell formation, reducing the risk for neural tube birth defects, controlling homocysteine levels.

• Source:

Meat, fish, liver, whole grains, cereals, legumes, citrus fruits and dark green leafy vegetables.

• Deficiency:

Vitamin B12:

Vitamin B12 is also known as cobalamin. The key role of vitamin B12 is in formation of red blood cells, metabolism of fatty acids and amino acids and it keeps the nervous system healthy.

• Source:

Vitamin B12 is found in meat, fish, eggs, liver, milk, oysters, shellfish and milk products.

• Deficiency:

Fatigue, anemia, neurological disorders and bone marrow.

Vitamin C:

Vitamin C is also known as ascorbic acid. Vitamin C is a powerful antioxidant which helps to heal wounds, lower bad cholesterol, improve immune system, protect from cancer by preventing  free radicals and helps in tooth formation.

• Source:

Good source of vitamin C are liver, citrus fruits and vegetables.

• Deficiency:

Improper wound healing, loose teeth, bleeding and swollen gums, muscle weakness.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit,

Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit,

Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  

Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal