Chapter 6
VITAMINS
All
of us know that vitamins are needed for good health. These are organic
substances that our body uses for its various activities. Some of the vitamins
are synthesised in the body but some are not. Hence we need a continuous supply
of vitamins from the food we eat.
The
vitamin requirement varies from person to person depending upon the mental and
physical condition of the person. A sick person needs more vitamins than a
healthy person. Growing children and pregnant ladies need more vitamins.
There
are different types of vitamins. These have been classified as Vitamin A, B,
C, D, E and K.
1.
Vitamin A: It is important for vision, immune function, embryonic
development and reproduction, bone metabolism, skin health, reducing risk of
heart attack and anti-oxidant activity.
Sources:
carrot, sweet potato, spinach, butter, leafy vegetables, pumpkin, apricot,
papaya, mango, peas.
2.
Vitamin B: It is also called L-acerbate. It is important for
healthy skin and muscle tone, support and increase rate of metabolism, enhance
immune and nervous system, promote cell growth and division, reduces the attack
of pancreatic cancer and anaemia, stress, depression and cardiovascular
diseases.
Sources: Potatoes,
banana, green leaves.
3.
Vitamin C: It is a very good antioxidant. It is needed for the
development and maintenance of scar tissue, blood vessels and cartilage. The
human body can store only a certain amount of vitamin C and hence we have to keep
supplying fresh vitamin C to our body.
Pregnant ladies, smokers and people under
stress require more vitamin C than normal people. Vitamin C given in proper
dose can help cure common cold and heart diseases. It is also used in the cure
for AIDS and bird flue. Vitamin C is said to increase the number of sperms in
men.
Excess of vitamin C can lead to diarrhoea
or lose motion especially when taken on empty stomach. Usually the excess
vitamin C is thrown out in urine.
Scurvy is a disease
which occurs due to the lack of vitamin C. This leads to the formation of liver
spots on the skin, spongy gums and bleeding from mucus membranes. The spots are
found more on the thighs and legs. The patient looks pale, feels depressed and
is partially immobilized. In the advanced stage, the patient may lose teeth and
even die.
Sources: Many plants
and animals are able to synthesise their own vitamin C. They convert glucose
into vitamin C. Unfortunately humans cannot synthesise vitamin C but this is
not a problem as it is in abundance in the food we eat. Also humans can recycle
vitamin C.
Vitamin
C is in abundance in fruits and vegetables especially in guava, papaya,
cauliflower, citrus fruits like orange. It is also available in the form of
tablets, drink mixes, crystals in capsules or just crystals.
Goat is capable of manufacturing its own
supply of vitamin C. It is also found in mother’s milk and in lesser quantity
in raw cow’s milk. Only traces of vitamin C are found in pasteurised cow’s
milk.
Remember that vitamin C present in the
food is lost when the food is cooked.
4. Vitamin
D: It plays an important role in maintenance of organ systems. It
regulates the calcium and phosphorus level in blood by promoting their
absorption from food in the intestine. It also helps in the re-absorption of
calcium in kidneys. Vitamin D is also needed for growth and remodelling of
bones. It improves the immune system and prevents tumours. It reduces the risk
of cancer and coronary disease.
Deficiency: Vitamin D
deficiency can lead to kidney and liver disorders. Bones become soft. It can
cause rickets in children. In adults the bones become thin and
fragile. Even a minor accident can cause bone fracture in such people.
Occurrence of many diseases like High blood pressure, tuberculosis and diabetes
is common in people with deficiency of vitamin D.
Over dose of vitamin D can lead to High blood pressure.
Too much exposure to sunlight cannot lead to overdose of vitamin D. The over
dose usually takes place in people who are taking vitamin D supplement. It can
damage the kidney. There is an increased production of urine. The patient feels
thirsty, weak and nervous. It can even lead to renal failure.
Source: Vitamin D is
produced in the skin photo-chemically when exposed to sunlight. It is also
available in milk, soy milk and cereal grains. When vitamin D is produced in
the skin or consumed in food, it is converted into active form of vitamin D
called calcitriol which is released into the circulation. Calcitriol is bond to
a carrier protein in plasma and sent to various target organs.
5. Vitamin
E: It is the most important lipid soluble anti oxidant. It protects the
cell membranes from oxidation. It protects neurons, prevents cancer and reduces
cholesterol.
Sources: Vitamin E is
found in nuts, whole grain foods, olives, spinach and other leafy vegetables,
vegetable oils, milk, and almonds.
6. Vitamin
K: Vitamin K is needed for the post translational modification of
certain proteins mostly required for blood coagulation. Vitamin K also helps
strengthen bones. It also works as an antidote for certain types of poison. Natural
forms are vitamin K1 and K2. Synthetic forms are vitamin K, K3, K4 and K5 which
are used in pet industry and also to stop the growth of fungus (K5).
Overdose: Overdose of
vitamin K3 leads to allergy and damage to liver. Hence it has been banned from
being sold in shops.
Deficiency: Babies are
at a greater risk from the deficiency as their blood clotting factor is less
than that of adults. People who suffer from liver damage, intestine damage,
cystic fibrosis, inflammatory bowels, and those who had abdominal surgery are
found to have deficiency of vitamin K. The deficiency leads to heavy menstrual
bleeding, anaemia and bleeding from gums and nose. Deficiency of K2 leads to osteoporosis
and coronary heart diseases.
Sources: Vitamin K
is found in milk, green vegetables like spinach, cabbage, cauliflower, etc. It
is also high in some fruits like avocado and kiwi fruit. Soybean oil also has
vitamin K. Many bacteria found in the large intestine can synthesize vitamin
K2.
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