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Vitamins and their benefits

Vitamins names

Vitamins and their benefits

Vitamins are essential for the proper functioning of the body. Without vitamins, a lot of deficiencies occur like beri beri and scurvy. Beri beri leads to nervous damage and may cause death, while scurvy causes bleeding gums and swollen joints, and various aches.

Vitamins are organic compounds that are different from carbohydrates and proteins. They do not provide energy, and yet, small quantities of vitamins are essential for a balanced life.

A varied, nutritious diet ensures that we get most of our vitamins e.g. a diet consisting of fresh, raw vegetables and fruit, wheat and barley etc. People in poor countries and prosperous countries suffer from vitamin deficiency diseases, as the poor people don’t have access to nutritious food while the rich people rely on processed, and fast food.

There are 2 kinds of vitamins: fat-soluble and water-soluble. Fat-soluble can be stored in the body, but the water-soluble vitamins have to be taken daily.

When there is a deficiency, symptoms start to appear, and if the deficiency gets very serious, it leads to disease. Vitamins are available as tablets, and are fairly easy to procure, so most people can avoid these deficiencies.

Vitamin A and their benefitsvitamin-A

 

Vitamin A: Needed for formation of light-sensitive pigment in the retina. Also good for keeping epithelial cells healthy. Found in dairy products, green vegetables, and fish liver oils.

Vitamin A Benefits

  1. Vitamin A keeps your eyes healthy
  2. Vitamin A helps to strengthen your immune system
  3. Vitamin A aids in battling infections of your respiratory system
  4. Vitamin A protects the outer lining of your tissues and organs
  5. Vitamin A encourages healthy bone growth
  6. Vitamin A advances healthy gums and teeth
  7. Vitamin A essential for normal reproduction
  8. Vitamin A aids cells in dividing the way they should
  9. Vitamin A fosters healthy skin and hair

Vitamin B and their benefits

Vitamin B: Needed for cell respiration. Deficiencies lead to beri-beriVitamin B1

, and anaemia. Bran and liver are good sources of Vitamin B.

Vitamin C and their benefitsVitamin-C

Vitamin C: This is a water-soluble vitamin, and is thus cannot be stored. It is needed for the formation of intercellular substances, and healthy epithelial tissues. It is found richly in fresh citrus fruits like lemons, oranges, and grapefruit. Also found in guava, and papaya.

A deficiency of Vitamin C in the body can lead to scurvy.

Vitamin D and their benefitsVitamin D

Vitamin D: This is a fat-soluble vitamin and promotes calcium and phosphorus absorption from the intestines. It is found mainly in fish liver oils, egg yolk, and milk. Ultraviolet rays from the sun also help in producing Vitamin D for the body. With proper exposure to sunlight (with sunscreen of course), one need not eat food rich in Vitamin D.

Deficiencies of Vitamin D can lead to rickets, tooth decay, and poor bone formation (in children).

Vitamin D Benefits

  1. Vitamin D called the “Sunshine Vitamin”
  2. your body can produce Vitamin D after exposure to the sun
  3. necessary for the processing of calcium and phosphorous in the body
  4. critical for the absorption of calcium in the small intestine
  5. vital for preventing bone loss
  6. helps prevent softening of the bones
  7. promotes regular muscle function
  8. minimize symptoms of arthritis by helping to keep joint cartilage healthy
  9. decrease risk of atherosclerosis or calcium building up in your arteries

Vitamin E 

powerful antioxidant that neutralizes or destroys free radicals that damage cell membranesvitamin E

Vitamin E Benefits

  1. Vitamin E  associated with decreased risk of heart attack
  2. it may help keep plaque from sticking to arterial walls
  3. Vitamin E linked to higher scores on cognitive tests
  4. it is associated with the slowing of Alzheimer’s and other forms of dementia
  5. Vitamin K
  6. Vitamin E  aids the body in clotting blood when bleeding
  7. necessary in helping your bones use calcium
  8. it helps lessen bone fractures
  9. it might minimize the formation of kidney stones

Vitamin B1 (Thiamine)

Vitamin B1 aids the body in converting carbohydrates into glucose – necessary for energy

Vitamin D Benefits

  1. it required for the metabolism of protein and fats
  2. it sustains muscle tone of the digestive tract
  3. it is necessary for healthy eyes, hair, skin, liver and nervous system
  4. it helpful in reducing stress
  5. it supports a healthy immune system
  6. insufficient levels may advance congestive heart failure

Vitamin B2 (Riboflavin)

Vitamin B2 aids the body in converting carbohydrates into glucose – necessary for energy

  1. Vitamin B2 required for the metabolism of protein and fats
  2. It is known as an antioxidant – neutralizes free radicals in the body that can damage cell walls
  3. It helps in maintaining good vision

Vitamin B3 (Niacin)
Vitamin B3 aids the body in converting carbohydrates into glucose – necessary for energy

Vitamin B3 Benefits

  1. Vitamin B3 sustains muscle tone of the digestive tract
  2. Vitamin B3 is necessary for healthy eyes, hair, skin, liver and nervous system
  3. it is helpful in reducing stress
  4. it helps in maintaining good vision
  5. it may boost circulation
  6. it might help to whittle down your cholesterol number

Vitamin B5 (Pantothenic Acid)

Vitamin B5  aids the body in converting carbohydrates and fats into glucose – necessary for energy

Vitamin B5 Benefits

  1. Vitamin B5 sustains muscle tone of the digestive tract
  2. It is necessary for healthy eyes,hair, skin, liver and nervous system
  3. helpful in reducing stress
  4. crucial to the production of red blood cells
  5. It assists your body in utilizing other vitamins more efficiently

Vitamin B6 (Pyridoxine)

Vitamin B6 aids the body in converting carbohydrates into glucose – necessary for energy

  1. Vitamin B6 required for the breakdown of protein and fats
  2. necessary for a healthy brain
  3. It keeps muscle and nerve cells in good health
  4. It assists your body in the manufacture of RNA and DNA
  5. It boosts the immune system and the production of stress fighting hormones
  6. crucial to the production of red blood cells
  7. one of the vitamins necessary in lowering levels of homocysteine in the blood – high levels of homocysteine is thought to be related to heart disease and stroke

Vitamin B9 (Folic Acid)

Vitamin B9 aids the body in converting carbohydrates into glucose – necessary for energy

Vitamin B9 Benefits

It is required for the metabolism of protein and fats
It sustains muscle tone of the digestive tract- necessary for healthy eyes, hair, skin, liver and nervous system
It helps your brain function properly
It assists your body in the manufacture of genetic material – RNA and DNA
crucial to the production of red blood cells
It helps your body utilize iron more effectively
It decreases the risk of neural tube defects for your baby during pregnancy
Itmay cut your risk for heart disease and high cholesterol levels
along with other B vitamins – necessary in lowering levels of homocysteine in the blood – high levels of homocysteine is thought to be related to heart disease and stroke

Vitamin B12 (Cobalamin)

Vitamin B12 aids the body in converting carbohydrates into glucose – necessary for energy

Vitamin B12 Benefits

It assists your body in the manufacture of genetic material – RNA and DNA
It boosts the immune system and the production of stress fighting hormones
crucial to the production of red blood cells, helps your body utilize iron more effectively
It helps to regulate your mood
along with other B vitamins – necessary in lowering levels of homocysteine in the blood – high levels of homocysteine is thought to be related to heart disease and stroke
Vitamin C
vital to enable your tissues to grow and repair
crucial in your body’s production of collagen
critical in the healing of injuries
known as an antioxidant – neutralizes free radicals in the body that can damage cell walls and genetic material
may help to lower high blood pressure
insufficient levels have been linked to high blood pressure atherosclerosis and heart disease
along with other antioxidants, thought to guard your eyes against macular degeneration

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