Vitamins Are Vital

Vitamins are a vital nutrient required by our bodies for normal growth and maintenance of the structure of skin, bone, nerves, eyes, brain and blood. What is important to know is that vitamins -- though they are required in small amounts – have to be supplied through the diet and cannot be produced by the human body.

Types of Vitamins

There are two types of vitamins – fat soluble and water soluble vitamins:

Fat soluble vitamins such as Vitamins A, D, E and K can be stored in the body and are absorbed only in the presence of fat. Therefore, the presence of some fat in the diet is necessary.

Water soluble vitamins such as Vitamin C and the B complex vitamins cannot be stored and get easily excreted in the urine. Also, water soluble vitamins are easily lost during cooking. Therefore, adequate amounts of these need to be taken in the diet daily.

Functions and Deficiencies

Vitamin A
This is an important vitamin as it helps protect against infections, builds skin and teeth and is necessary for clear vision. If you are deficient in Vitamin A you could suffer from night blindness, dryness of eyes and dry skin eruptions. This vitamin is found in fish liver oil, butter, eggs and cream.

Vitamin B
This large family of water-soluble vitamins are important in normal metabolic activity. A lack of these vitamins result in digestive disturbances, gas, problems, anaemia, skin trouble and mental and emotional instability.

Vitamin B 12 is one of the most important vitamins of the B family and is essential to the formation of red blood cells. A deficiency of this vitamin leads to the most damaging form of anaemia. B 12 is also necessary for normal metabolic functions of the body, is necessary for the growth of children and is essential for physical vigour and mental alertness. Good sources of B 12 are the organ and glandular meats, fish, eggs, milk and milk products.

Vitamin C
This is also known as Ascorbic Acid and builds resistance to infection, helps in healing of wounds, maintenance of bone, cartilage and teeth and firm healthy gums. Severe deficiency causes scurvy. As Vitamin C is not stored in the body, it needs to be replenished daily. Citrus fruits, cabbage, cauliflower, spinach etc are all rich sources of Vitamin C.

Vitamin D
This is the sunshine vitamin as exposure to the sun results in the conversion of a compound present in the skin to Vitamin D. This vitamin is essential for the proper absorption of calcium and phosporous and helps in bone formation. Deficiencies include rickets in children and osteomalacia (softening of the bone) in adults. Vitamin D is found in cod liver oil, milk, egg, and yolk.

Vitamin E
Vitamin E is needed for metabolising fat, the heart and cardiovascular system and the muscles and sebaceous glands. The absence of vitamin E is associated with blood vessel and circulatory diseases. Good sources of vitamin E are eggs, nuts and green leafy vegetables

Vitamin K
This is essential for normal clotting of blood. Deficiency of this vitamin prolongs clotting time and results in excessive bleeding after an injury. Good sources are liver, spinach, cabbage, tomatoes and soya beans.

Thus you need to eat a wide variety of foods everyday to include all the vitamins that your body requires.