Kinds of Vitamins
Vitamin A (retinol or anti-xeropthalmia) are found in liver, eggyolk, milk, cheese, butter, cream, green and yellow vegetables. Vitamin A is essential for normal bone and skeletal growth. It is also needed for healthy skin and for normal night vision. People who do not get enough vitamin A may develop condition called xeropthalmia, in which the surface of the eye becomes dry and likely to develop infection. Night blindness is an early symptom of vitamin A deficiency.
Vitamin B Complex was first believed to be only one vitamin. Researchers later discovered that it consists of 8 vitamins-thiamine, riboflavin, niacin, pyridoxine, panthothenic acid, biotin, cyanocobalamine and folic acid.
B1(thiamine) prevents beri-beri and diseases of the nervous system. It is necessary for good appetite, good muscle tones and for carbohydrates metabolism. Sources of thiamine includes yeast, meat, whole-grain, enriched breads and cereals, nuts peas, potatoes and most vegetables.
B2(riboflavin) is most abundant in milk, cheese, liver, fish, poultry, and green vegetables. This vitamin is needed for growth and for healthy skin and eyes. It promotes the body's use of oxygen in converting food into energy. If a person does not get enough riboflavian, cracks may develop in the skin at the corners of the mouth. The person also may have inflamed lips and a sore tongue.
B6(pyridoxine) helps the body use amino acids. It is also needed for healthy teeth and gums, blood vessels, nervous system, and red blood cells. Yeast, whole-grain, cereals, meat, poultry, fish and most vegetables are good sources of this vitamin.
B 12(cyanocobalamine) is essential for proper development of red blood cells. It also helps for the proper function of the nervous system. B12 are found in eggs, meat, milk and milk products. A deficiency of either B12 or folic acid results in anemia.
Folic acid is needed for the production of red blood cells. They are found on green and leafy vegetables, yeast, meat, poultry and fish.
Panthothenic acid helps the body convert carbohydrates, fats, and proteins into energy. Eggyolk, meat, nuts, liver, milk and legumes are good sources of this vitamin.
Biotin is needed for healthy circulatory system and for maintaining healthy and beautiful skin. Foods rich in biotin includes eggyolk, nuts, liver, kidney, legumes and most fresh vegetables.
Niacin is essential for cell metabolism and absorption of carbohydrates. It also helps maintain healthy skin. Liver, yeast, lean meat, whole-grains, enriched breads and cereals are good sources of niacin.
Vitamin C (ascorbic acid) is very essential for sound bones and teeth. It is also needed for tissue metabolism and wound healing. Good sources of vitamin C include citrus fruits, tomatoes, raw cabbage, potatoes, guavas, strawberries, papaya, mangoes and green leafy vegetables. A deficiency in vitamin C results into a disease called scurvy.
Vitamin D helps prevent rickets. It has been called the sunshine vitamin because it forms in the skin when the body is exposed to sunlight.16 Cod-liver oil, milk, cheese, liver, sardines, tuna, salmon, eggyolk, and fortified margarine contain large amount of vitamin D.
Vitamin E (tocopherol or anti-sterility) helps the body convert fatty acids into energy. It is also essential in the formation and proper functioning of the red blood cells, muscles and other tissues. The best sources of this vitamin are vegetable oil, mayonnaise, salad dressing, margarine, nuts, legumes, lettuce and whole-grain cereals.
Vitamin K is essential for normal blood clotting. Liver, eggyolk, legumes, tomatoes and leafy vegetables are good sources of vitamin K.
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