Vitamins Guide
Vitamins are vital ingredients of our diet. They contribute regulate the metabolism and assist in other biochemical processes.
Vitamins are of two types:
1. Water-soluble vitamins: Vitamin C and Vitamin B-complex
2. Fat-soluble vitamins: Vitamins A, D, E, and K
Vitamins (and minerals) should be taken in the right amount. Both deficiency and excess of vitamins can cause health disorders. The B-complex vitamins are listed individually, although they form a team and should be taken together. Vitamins are best taken with the meals and cannot replace food.
The following chart guides you through the functions, sources and deficiency disorders associated with different vitamins.
|
Vitamin | Function | Sources |
| A | Growth and repair of body tissues, night vision | Eggs, green and yellow vegetables and fruits, liver |
| B-1 | Carbohydrate metabolism, appetite maintenance, nerve functions | Wheat germ, whole & enriched grains, seafood |
| B-2 | Metabolism, cell respiration | Low fat milk products, green leafy vegetables, beef, lamb eggs |
| B-6 | Metabolism, formation of antibodies and RBCs | Fish, poultry, lean meat, whole grains, potatoes |
| B-12 | Metabolism, proper functioning of nervous system, blood cell formation | Fish poultry, eggs, low fat & non-fat milk, lean beef |
| Biotin | Metabolism, fatty acid formation, utilization of B vitamins | Egg yolk, meat, milk, green vegetables. Biotin is also made by micro-organisms in intestinal tract |
| Folic Acid | RBC formation, protein metabolism, growth and cell division | Green vegetables, dried beans, poultry, fortified cereals, oranges, nuts |
| Niacin | Metabolism, functioning of digestive system, blood circulation, nerve function | Poultry, fish, whole and enriched grains, dried beans and peas |
| Pantothenic Acid | Releasing energy, vitamin utilization, nerve function | Plant & animal foods, whole grains, legumes |
| C | Wound healing, collagen maintenance, resistance to infection, healthy gums | Citrus fruits, tomatoes, melons, berries, green and red peppers, broccoli |
| D | Formation of healthy bones and teeth | Egg yolk, exposure to sunlight |
| E | Protection of cell membranes RBCs from oxidation | Vegetable oil, wheat germ, nuts, green vegetables, whole grains, beans |
| K | Formation of bones and blood clotting | Green leafy vegetables, cereal, egg yolk |
Tip: Check the specific function of a vitamin for treating a particular deficiency or disorder.
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