Vitamin, types, Benefits | fitROSKY

 

The term vitamin is derived from the word vitamine which was coined in 1912 by biochemist 'Casimir funk'.

Vitamin is an organic molecule which cannot be synthesized in the organism therefore it must be obtained from the diet. Vitamin C is only exceptional vitamin which can be synthesized by some species but not by others. Vitamins are made up of group of molecules which is called vitamers. All vitamins have their different biochemical function like Vit.A act as a regulator of cell and tissue growth and differentiation, vitamin D provides a hormone light function regulate mineral metabolism of bone and other organ and vitamin B complex function as enzyme co-factors. vitamin C and E function as antioxidant and many more. 

Classification-

In humans there are 13 vitamins, Vitamins are mainly classified into two groups water soluble vitamins and Fat soluble vitamins. Water soluble vitamins- Vitamin B and vitamin C, Fat soluble vitamins- vitamin A, D, E, K .(fat soluble vitamins are absorbed through the intestinal tract with the help of lipids).

Fat soluble vitamins are easier for the body to store than water soluble.

It is best to eat food for intake of vitamins than intake of supplement for vitamins.

1.Vitamin A, also known as retinol, retinal.

• Vitamin a is fat soluble as mentioned.

• Its deficiency may cause night blindness and keratomalacia etc.

• Its Good sources are liver, cod liver oil, green vegetable, pumpkin, butter, egg, apricot, sweet potato, broccoli, carrots, milk etc.

2. Vitamin B also known as thiamine

• It is also water soluble vitamin

• Its deficiency may cause Beri beri

• Vitamin B can be obtained from east, asparagus, cauliflower, potato, oranges, liver eggs, whole-grain Ray, brown rice, sunflower seed etc

3. Vitamin B2 also known as riboflavin

• Vitamin B2 also water soluble.

• Its deficiency may cause Ariboflavinosis

• Its sources are asparagus, banana, curd, cottage cheese, milk, yoghurt, meat, eggs, fish and green beans.

4. Vitamin B3, also known as niacin , niacinamide.

• It is also water soluble

• Its deficiency may cause pellagra

• Source which include kidney, tomatoes, avocados, eggs, milk, date, broccoli, carrot, whole grain nuts, asparagus, sweet potatoes etc.

5. Vitamin B5, also known as pathothenic acid

• It is water soluble vitamin

• Its deficiency may cause Paraesthesia

• Sources are beat, avocado, broccoli, fish, whole grains

6. Vitamin B6, also known pyridoxine, pyridoxal, pyridoxamine.

• It is water soluble vitamin

• Vitamin B6 deficiency may cause Anemia, Peripheral neuropathy

• Good sources of vitamin B6 are  meat, bananas, whole grain, vegetable and nuts.

7. Vitamin B7 also known as biotin

• It is water soluble vitamin

• Vitamin B7 deficiency may cause dermatitis.

• Sources are vegetable, egg yolk, liver etc

8. Vitamin B9 which is also known as folic acid, folinic acid.

• water soluble vitamin

• Vitamin B9 may cause Folate deficiency.

• Sources are leafy vegetable, liver, sunflower seeds.

9. Vitamin B12, also known as cyanocobalamin , hydroxocobalamin, methylcobalamin

• It is also water soluble vitamin

• Sources are fish, meat, eggs, milk and dairy product

10. Vitamin C, also known as ascorbic acid

• It is again water soluble vitamin

• Deficiency may cause scurvy.

• Good sources include citrus fruit, vegetable, peppers, strawberries, blackcurrants, broccoli, brussels sprouts.

11. Vitamin d also known as ergocalciferol, cholecalciferol

• Its deficiency may cause rickets and osteomalacia

• It's good sources are exposure to sunlight, fatty fish, eggs, mushroom.

12. Vitamin E, also known as the tocopherol, tocotrienol

• It is also fat soluble vitamin

• Vitamin a deficiency may cause nerve and muscle damage

• it's good sources are almond, avocado, eggs, kiwi fruit, milk, nuts, leafy green vegetable, whole grain.

13. Vitamin k, also known as phylloquinone, menaquinones

•  Vit. K is also fat soluble vitamin

• Its deficiency may cause bleeding diathesis

• Good source include green vegetable avocado kiwi fruit etc .