- by Dr Paramesh S
- 0 Shares
- Jun 19 2017
Component of food-Vitamins
Vitamins are a group of protective nutrients, which aids in normal cell function, growth and development. A regular daily intake of all vitamins is needed (with the exception of a few like vitamin A, there are no appreciable stores in the body). There are two main groups:
- Fat-soluble (vitamins A, D, E and K): Fats are needed for these vitamins to be absorbed into the body.
- Water-soluble vitamins (B group vitamins and C): They dissolve easily in water and are destroyed by heat. Water-soluble vitamins may be lost from food that is overcooked or kept warm for long periods.
These are required in very small amounts but are important for our growth & development. They make enzymes, which help to progress our body's chemical reactions. They should be regularly consumed as their deficiency can lead to diseases such as night blindness, scurvy, pellagra, etc.
|Vitamin||Found in||RDAa||What it does|
(Retinol or Beta-carotene)
|Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.||5,000 IUb||Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).|
|Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.||1.1 - 1.5 mg||Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates.|
|Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.||1.3 - 1.7 mg ||Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health.|
|Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.||15 - 19 mg||Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin.|
|Organ meats, yeast, raw vegetables, eggs and dairy products.||None;|
4 - 7 mg suggested
|Produces hormones and maintains body's immune system.|
|Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products||1.6 - 2 mg||Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.|
|Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.||2 µg||Builds genetic material of cells and produces blood cells.|
|Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts. ||100 - 200 mg||An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels.|
|For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.||400 IU||Builds strong bones and teeth and maintains the nervous system.|
|Vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.||Women 8 mg;|
Men 10 mg
|Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis.|
|Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.||None;|
30 - 200 µg suggested
|Metabolizes proteins and carbohydrates; breaks down fatty acids.|
|Vitamin K||Dark green leafy vegetables, eggs, cheese, pork and liver.||60 - 80 mg||Promotes normal blood-clotting.|
|Vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.||180 - 200 µg||Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.|
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