Vitamin types & Uses

    'Vitamins' are the most important nutrients our body needs. Antioxidants in vitamins are very helpful in cell growth and cell balance in our body. The most useful vitamins for humans are A, D, E, K, B and C. These vitamins are available in a variety of foods. These post we are going to see detail about  different Vitamins, How much we need it, Where we can get that. Here is that

Different types of Vitamins 

1) Vitamin A

Vitamin 'A'

It also known as `Retinol', this vitamin performs various functions in the body. Vitamin A usually comes to mind when we think of eye health. Beyond vision, this vitamin is essential for bone and tooth development, childbearing, cell division, and immune system improvement. 

Our skin, eyes and the thin membranes in our mouth, nose, throat, and even our lungs rely on vitamin A. It also acts as an antioxidant that destroys certain types of cancer-causing cells.

The cells in the retina of the eye need a nutrient called retinol. Eating foods rich in retinol improves vision and reduces the chances of developing eye diseases that affect the retina.

Vitamin A is the different form of Retinol, Retinal, Retinoic Acid and Beta-Carotene.

What's in it?

    Carrots, cod liver oil, liver, green vegetables, yellow fruits, milk, egg yolks.

Note: When vitamin A is stored in our body in excess, it can become toxic.

Daily Requirement: For Male & Female - 600 milligram.

Read our previous article: https://essakivignesh.blogspot.com/2022/12/nutrient-complete-guide.html

2) Vitamin D

The role of vitamin D is essential for the absorption of calcium and phosphorus minerals. Supports bone health by helping calcium to be absorbed from the small intestine and deposited in the bones. 

Vitamin D is also essential for cell growth and health. Also, it helps boost immunity. Making sure children get enough vitamin D helps keep their bones and teeth strong.

Vitamin 'D'

What happens with vitamin D deficiency?

    (1) Decreased bone strength. In children, bone growth is affected due to lack of calcium. This disease caused by vitamin D deficiency in children is called 'Rickets'.

    (2) In adults, 'osteomalacia', a disease in which the bones grow abnormally, can cause a decrease in bone density (osteoporosis). It is also a major cause of arthritis, a gouty disease in bone joints.

    (3) The 'pancreatic-B' cell, which is responsible for the smooth secretion of insulin, is affected by vitamin D deficiency. Due to this, there is a problem in the secretion of insulin and diabetes may occur. Vitamin D deficiency is also likely to be a cause of liver, pancreatic, colon, and breast cancer.

How much vitamin D is needed?

Children need 200 - 400 International Units (IU) per day, while older adults and adults need about 400 IU.

What's in it?

Our body produces it automatically from sunlight. Vitamin D is available in very small amounts in food. Vitamin D is available to some extent in dairy products and oily fish.

How to get Vitamin D?

In summer between 7:30 AM to 9:00 AM and 4:30 PM to 6:00 PM, half an hour of sunlight is sufficient.

During the rainy season you can surf from 11:00 am to 3:00 pm and during sunny hours you can surf for half an hour.

Vitamin D deficiency can be diagnosed through a blood test. Vitamin D in our body should be more than 30 nanograms/ml. If it is less than that, you can take vitamin D tablets as per doctor's prescription.

Read our previous article: https://essakivignesh.blogspot.com/2022/12/nutrient-complete-guide-for-healthy-life.html

3) Vitamin E

Vitamin 'E'

This vitamin acts as an antioxidant. Vitamin A, C, red blood cells and essential fatty acids protect against damage. Prevents cancer and heart diseases. Helps in cell growth. 

Cells in our body come in pairs. When cells are damaged by some factor, they are isolated. Vitamin E controls these detached cells. This reduces the chance of cancer cells growing. It is for this function that vitamin E is touted as an excellent antioxidant. 

Instead of taking it as a nutritional pill, researchers suggest that you can get the full benefit by getting it directly from vegetables and fruits.

Vitamin E is essential for muscle health and function. Supports bone and nervous system function. Vitamin E indirectly helps to store vitamins A, K, iron, selenium etc. in the body. 

It helps in the formation of blood cells and prevents various types of cancer. Vitamin E helps keep the skin healthy and glowing.

How much is needed?

A person needs 8-10 mg of vitamin E per day.

What's in it?

Almost 60% of vitamin E is available to us through cooking oil. Oilseeds are rich in vitamin E. Apart from this, vitamin E is present in vegetables, fruits, grains and nuts.

Vitamin E deficiency

    (1) Vitamin E deficiency is very rare in our town due to the large amount of oil added in cooking. When pregnant women are deficient in vitamin E, preterm labor may occur. People who avoid oily foods to lose weight may be deficient in vitamin E.

    (2) Decreased immunity. Physical fatigue, physical weakness, lack of attention etc. will occur. In men, sperm production is impaired.

4) Vitamin K

Vitamin K

The good bacteria in our stomach produce this vitamin. Vitamin K is essential for blood clotting and bone health.

Phylloquinone from plants is classified as 'Vitamin K1' and Menaquinone from bacteria is classified as 'Vitamin K2'. Vitamin K1 and Vitamin K2 are both essential vitamins for humans.

It helps the bones to utilize calcium and protein in the body as needed.

Helps improve the performance of the reproductive system.

In women, bone density decreases during menopause and the bones begin to weaken. Vitamin K prevents 'osteoporosis'.

In case of vitamin K deficiency, even a minor injury may cause bleeding. Vitamin K also helps in blood clotting when needed. It helps the blood to flow according to the needs of the body.

How much is needed?

55 mg of vitamin K per day is required.

What's in it?

Greens are rich in cauliflower, cabbage, and broccoli. A small amount is found in some types of oils, including cottonseed oil, mustard oil, and soybean oil. A small amount is found in meat. Eggs, butter, and milk contain small amounts.

If less..

    (1) Deficiency of vitamin K can cause blood clots. Even small injuries in the body can cause bleeding.

5) Vitamin C

Vitamin 'C'

It is also called ascorbic acid. This vitamin is essential for the body to function normally.

Gives immunity. It helps in tissue growth and repair of tissue damage. Improves joint cartilage, bone and teeth health. Delays aging. Reduces the risk of stroke and cancer. Vitamin C is important for iron absorption.

Collagen is important in connective tissue. Bones and teeth are strong because of collagen. Vitamin C plays major role in the formation of connective tissues. 

When a wound heals, the skin over it becomes a scar. Collagen is the main cause of skin aging. Vitamin C helps in its formation. Hence, it can be called a 'medical vitamin'.

Since our body cannot produce or store vitamin C, we need to take adequate amounts of vitamin C on a daily basis. It acts as an antioxidant along with vitamin E and prevents free radical damage.

Vitamin C deficiency

    (1) 'Scurvy' is a bleeding disease from the gums.

    (2) Vitamin C helps keep the small blood vessels strong. When vitamin C deficiency occurs, these small blood vessels leak blood, resulting in small amounts of blood leaking out from the gums, skin, etc., like a needle prick.

    (3) If a person avoids foods rich in vitamin C for more than a month, his skin often becomes dry; Heals in case of injury; Increased risk of fracture; Anemia may occur; Immunity will decrease.

Who Needs How Much Vitamin C?

For one day Men, women, children, adults required 40 mg Vitamin C

What's in it?

Guava, gooseberry, green vegetables, spinach, kiwi, broccoli, strawberries, oranges, lemons, tomatoes, papaya.

Recombinant vitamins

After vitamin E comes vitamin K. Ever wondered what intermediate vitamins are? Vitamins F through J were disqualified during the redefinition. Or, combined with other B vitamins.

Biotin, also known as vitamin H, was later added to the B complex. Niacin, formerly known as vitamin B, later became vitamin B3. Folic acid, also known as vitamin M, is classified as B9.

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