VITAMINS
PREPARED BY MR. ABHIJIT DAS
Vitamins are organic
compounds that are necessary for normal growth, development, and overall
health. These micronutrients are required in
small quantities and play essential roles in various bodily functions.
CLASSIFICATION
Vitamins are classified
into two main categories.
1.
FAT-SOLUBLE VITAMINS:
These dissolve in fats and are stored in the body's fatty tissues. Examples
include:
Ø Vitamin
A (Retinol)
Ø Vitamin
D (Calciferol)
Ø Vitamin
E (Tocopherol)
Ø Vitamin
K (Phylloquinone, Menaquinone)
2.
WATER-SOLUBLE VITAMINS:
These dissolve in water and are not stored in the body for long periods.
Examples include:
Ø Vitamin
C (Ascorbic acid)
Ø Vitamin
B1 (Thiamine)
Ø Vitamin
B2 (Riboflavin)
Ø Vitamin
B3 (Niacin)
Ø Vitamin
B5 (Pantothenic acid)
Ø Vitamin
B6 (Pyridoxine)
Ø Vitamin
B7 (Biotin)
Ø Vitamin
B9 (Folate or Folic Acid)
Ø Vitamin
B12 (Cobalamin)
SOURCES
1.
Food:
Fruits, vegetables, whole grains, nuts, seeds, meat, fish, dairy, and legumes
are rich sources of vitamins.
2.
Supplements:
Vitamin supplements are available in various forms and combinations, allowing
individuals to meet their daily requirements.
3.
Sunlight:
Vitamin D can be synthesized by the body through exposure to sunlight.
4.
Fortified Foods:
Certain foods like cereals, milk, or juices are fortified with specific
vitamins to increase their nutritional value.
FUNCTIONS
1.
Energy production:
Many B-complex vitamins play a key role in
converting food into energy, aiding in metabolic processes.
2.
Immune system support:
Vitamins like C and D assist in supporting the
immune system's function.
3.
Bone health:
Vitamin D contributes to calcium absorption,
vital for bone health and strength.
4.
Blood clotting:
Vitamin K is essential for blood clotting and
bone metabolism.
5.
Antioxidant activity:
Vitamins E and C act as antioxidants, protecting
cells from damage caused by free radicals.
CHEMICAL NATURE
Vitamins have unique chemical structures, and they
are categorized into two primary groups:
1.
Fat-soluble vitamins:
Vitamins A, D, E, and K are insoluble in water but dissolve in fats and oils.
They are absorbed along with fats in the diet and are stored in the body's
fatty tissues.
2.
Water-soluble vitamins:
These vitamins, including B-complex vitamins (such as B1, B2, B3, B5, B6, B7,
B9, B12) and vitamin C, are soluble in water. They are not stored in the body
for extended periods and are often excreted in urine when consumed in excess.
RECOMMENDED DIETARY REQUIREMENTS
1.
Vitamin A:
·
Men: 900 micrograms (mcg)
·
Women: 700 mcg
2.
Vitamin C:
·
Men: 90 milligrams (mg)
·
Women: 75 mg
3.
Vitamin D:
·
Adults up to age 70: 600 international
units (IU)
·
Adults over 70: 800 IU
4.
Vitamin E:
·
Both men and women: 15 mg
5.
Vitamin K:
·
Men: 120 mcg
·
Women: 90 mcg
DEFICIENCY DISEASES
1.
Vitamin A deficiency: Nightblindness
2.
Vitamin B1 (Thiamine) deficiency: Beriberi
3.
Vitamin B3 (Niacin) deficiency: Pellagra
4.
Vitamin B9 (Folate or Folic Acid)
deficiency: Megaloblastic Anemia
5.
Vitamin B12 (Cobalamin) deficiency: Pernicious
Anemia
6.
Vitamin C deficiency: Scurvy
7.
Vitamin D deficiency: Rickets (in
children) or Osteomalacia (in adults)
8.
Vitamin K deficiency: Hemorrhagic
Disease of the Newborn (Clotting disorder)