About Nutritional Ingredients

Vitamins

  • Thursday, 09 May 2024
  • 0
  • 106
  • 0

What are vitamins?


Vitamins are organic substances found in trace amounts in natural foods. Consuming too little of any of these vitamins may increase the risk of certain health problems.


A vitamin is an organic compound, which means it contains carbon. It is also an essential nutrient that the body needs to get from food.


There are currently 13 recognized vitamins. 


The 13 vitamins 


Vitamin A

Chemical names: retinol, retina, and the "four carotenoids," including beta-carotene.


It is fat-soluble.

Benefits: Essential for eye health.

Deficiency: This can lead to night blindness and keratomalacia, which causes the transparent layer of the eye to become dry and cloudy.

Good sources: include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, squash, kale, some cheese, eggs, apricots, cantaloupe, melon, and milk.


Vitamin B1

Chemical name: Thiamine.


It is water soluble.


Benefits: It is necessary for the production of various enzymes that help break down blood sugar.

Deficiency: This can lead to beriberi and Wernicke-Korsakoff syndrome.

Good sources: include yeast, pork, grains, sunflower seeds, brown rice, whole wheat rye, asparagus, kale, broccoli, potatoes, oranges, liver, and eggs. 


Vitamin B2

Chemical name: Riboflavin.


It is water soluble.

Function: It is essential for the growth and development of human cells and helps in the metabolism of food.

Deficiency: Symptoms include inflamed lips and cracks in the mouth.

Good sources: include asparagus, bananas, persimmons, okra, beets, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.


Vitamin B3

Chemical name: niacin, niacinamide.


It is water soluble.

Function: The body needs niacin for cells to grow and function properly.

Deficiency: Low levels can lead to a health problem called pellagra, which causes diarrhea, skin changes, and intestinal discomfort.

Good sources: Examples include chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy greens, broccoli, carrots, nuts and seeds, tofu, and lentils. 


Vitamin B5

Chemical name: pantothenic acid.


It is water soluble.

Function: It is necessary for the production of energy and hormones.

Deficiency: Symptoms include paresthesia, or "pins and needles."

Good sources: These include meat, whole grains, broccoli, avocado, and yogurt. 


Vitamin B6

Chemical name: pyridoxine, pyridoxamine, pyridoxal.


It is water soluble.

Function: Essential for the formation of red blood cells.

Deficiency: Low levels can lead to anemia and peripheral neuropathy.

Good sources: include chickpeas, beef liver, bananas, squash, and nuts. 


Vitamin B7

Chemical name: Biotin.


It is water soluble.

Function: Allows the body to metabolize protein, fat and carbohydrates. It also helps form keratin, a structural protein in the skin, hair and nails.

Deficiency: Low levels may cause dermatitis or intestinal inflammation.

Good sources: egg yolks, liver, broccoli, spinach, and cheese. 


Vitamin B9

Chemical name: folic acid, folic acid.


It is water soluble.

Function: It is necessary to make DNA and RNA.

Deficiency: During pregnancy, this can affect the nervous system of the fetus. Doctors recommend folic acid supplementation before and during pregnancy.

Good sources: include leafy vegetables, peas, beans, liver, some fortified grain products, and sunflower seeds. In addition, several fruits also contain moderate amounts.


Vitamin B12

Chemical name: cyanocobalamin, hydroxycobalamin, methylcobalamin.


It is water soluble.

Function: Essential for a healthy nervous system.

Deficiency: Low levels can lead to neurological problems and certain types of anemia.

Good sources: such as fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.


Vitamin C

Chemical name: Ascorbic acid.


It is water soluble.

Function: It AIDS in collagen production, wound healing and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.

Deficiency: This can lead to scurvy, which causes bleeding gums, tooth loss, tissue growth and poor wound healing.

Good sources: Include fruits and vegetables, but cooking destroys vitamin C.


Vitamin D

Chemical name: ergocalciferol, cholecalciferol.


It is fat-soluble.

Function: It is necessary for bone health mineralization.

Deficiency: This can lead to rickets and osteomalacia, or softening of the bones.

Good source: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin d. Fatty fish, eggs, beef liver and mushrooms also contain vitamin d.


Vitamin E

Chemical name: tocopherol, tocotrienol.


It is fat-soluble.

Function: Its antioxidant activity helps prevent oxidative stress, which increases the risk of widespread inflammation and various diseases.

Deficiency: This is rare, but it can cause hemolytic anemia in newborns. This condition destroys blood cells.

Good sources: include wheat germ, kiwi fruit, almonds, eggs, nuts, leafy greens, and vegetable oils.


Vitamin K

Chemical name: chloroquinone, methylnaphthoquinone.


It is fat-soluble.

Function: Essential for blood clotting.

Deficiency: Low levels may lead to unusual bleeding susceptibility, or bleeding diathesis.

Good sources: include natto, leafy greens, squash, figs, and parsley.

0users like this.

Leave a Reply