THE VITAMIN INSIDER

 

Vitamin A

• Vitamin A is also known as 'Retinol.'
• It is a fat soluble vitamin.
• Found in animal sources such as cheese, butter, cream, eggs, liver, and fortified milk.
• Found in sweet potatoes, spinach, liver, carrots, fish eggs and dairy products.
• Found in dark orange fruits such as cantaloupe and apricots.
• Good for eyes, boosts immune system, reduces risk of cancer and supports bone health.
• Deficiency of Vitamin A can cause night blindness and hardening of cornea in the eyes.

Vitamin B

• Its a group of eight essential vitamins :-
• B1 (Thiamin) - B2 (Riboflavin) - B3 (Niacin or Nicotinic acid) - B5 (Pantothenic acid) - B6 (Pyridoxine) - B7 (Biotin) - B9 (Folic acid) - B12 (Cobalamin)
• All of these vitamins are water soluble.
• Each vitamin has a unique role in the body.
• Found in meat, fish, eggs, dairy products, and leafy green vegetables.
• Also found in fruits such as apples, banana and avocado.
• Seeds also contain vitamin B, such as chia seeds, flax seeds and sunflower seeds.
• Take a B-Complex supplement to get enough of important nutrients.
• Deficiency of Vitamin B can cause tiredness, weakness, slow reflexes, loss of appetite, weight loss, and anaemia. 

Vitamin C

• Vitamin C is also known as 'Ascorbic acid.'
• It is a water soluble vitamin.
• It is found only in fruits and vegetables.
• Found in citrus fruits, kiwi, mango, guava, strawberries, papaya, and plum.
• Found in potato, tomato, red and green peppers, cabbage, broccoli and spinach.
• It is an antioxidant, helps to form and maintain bones and cartilage, good for skin, supports immune system.
• Deficiency of Vitamin C can cause scurvy and bleeding of gums.

Vitamin D

• Vitamin D is also known as 'Calciferol.'
• It is a fat soluble vitamin.
• Found in fatty fish, egg yolk, red meat, liver, orange, banana, and mushrooms.
• When skin is exposed to sunlight, cholesterol is converted into Vitamin D.
• Helps to absorb calcium, protects from osteoporosis, essential for healthy skin, regulates blood sugar level, improves immunity. 
• Deficiency of Vitamin D can cause rickets, softening of bones in kids, and improper growth of bones.

Vitamin E

• Vitamin E is also known as 'Tocopherol.'
• It is a fat soluble vitamin.
• Found in sunflower seeds, soybean, cottonseed, whole grain products, almonds, peanuts, spinach, pumpkin, red bell pepper, mango, and avocado.
• Vitamin E enhances immune function, prevents blood clotting, antioxidant, stops aging, anti cancer, improves the vision.
• Deficiency of Vitamin E can cause fragility of RBCs, weakening of muscles, numbness, and coordination difficulties. 

Vitamin K

• Vitamin K is also known as 'Phylloquinone.'
• It is a fat soluble vitamin.
• Vitamin K is necessary for blood clotting in case of injury, cut or wound.
• Found in leafy green vegetables such as spinach, kale; green vegetables such as asparagus, broccoli and also produced in bacteria's intestinal tract.
• Deficiency of Vitamin K can cause bleeding (hemmorhage), nose bleeding, bleeding into the skin, and sever deficiency can cause bleeding to death in case of injury, cut or wound.