Vitamins – What are vitamins

What are vitamins

Vitamins are very important for the normal development and growth of the babies and children. After that they still remain essential for the maintenance of the tissues, cells and organs. They also play a role in the more efficient usage of the energy provided by the food and are helping in the processing of the carbs, proteins and fats. Vitamins are mostly obtained from the food we eat and their deficiency can cause a serious disease and a permanent damage. Luckily, vitamin supplements are available without a prescription and are inexpensive. There are thirteen vitamins. Eight of them belong to the B complex vitamin group.

 

Vitamin A

Vitamin A is a fat soluble vitamin and it is very important for the maintenance of the immune system and good vision. It is also important for growth and development. The recommended daily intake is 900 μg and the upper intake limit is 3 000 μg. Insufficient intake can cause problems with the vision (like night blindness) and over dosage can cause Hypervitaminosis A. Some foods that are rich with Vitamin A are: orange, carrots, milk, pumpkin.

B COMPLEX

 

 

 

 

 

 

Vitamin B1 (Thiamine)

Thiamine is part of the B complex vitamins and it is water soluble (like all of the B complex vitamins). B1 converts glucose to energy and it improves the functioning of the nervous system. The recommended dosage is 1.2 mg. Its deficiency can cause A LOT of problems and the first to go is the nervous system. Good sources of B1 are: eggs, pork brown rice, liver.

Vitamin B2 (Riboflavin)

Vitamin B2 helps with the production of energy and in maintaining a healthy skin ans vision. The recommended dosage is 1.3 mg per day. Its deficiency can cause anxiety, skin rash, sensitivity to light, cracks in the tongue and corners of the mouth. Riboflavin can be found in green beans, dairy products, popcorn, bananas.

Vitamin B3 (Niacin)

Niacin helps in maintaining healthy nervous and digestive system and healthy skin. It is essential for converting carbs and fat into energy. The recommended dosage is 16 mg per day and maximum dosage is 35 mg. Niacin deficiency can cause irritability, weakness, mental confusion, dizziness, loss of appetite, dementia. Doses that surpass 2 g per day can cause liver damage. Vitamin B3 can be found in: eggs, meats, mushrooms, fish.

Vitamin B5 (Pantothenic acid)

Pantothenic acid is needed for the producing of red blood cells and steroid hormones. It is also needed to metabolize carbs, fat and protein. The recommended daily intake is 5 mg. Its deficiency can cause loss of appetite, vomiting, insomnia, fatigue. Vitamin B5 can be found in eggs, meats, milk.

Vitamin B6 (Pyridoxine)

Vitamin B6 is needed for the metabolism of carbohydrates and proteins and for the formation of red blood cells. It is also involved in the brain development and brain processes, immune function and steroid hormone activity. The recommended dosage is 1.3-1.5 mg per day and the maximum dosage is 100 mg per day. Excessive intake can cause nerve damage and insufficient intake can cause insomnia, anemia, muscle twitching, cracked corners of the mouth, depression. Vitamin B6 can be found in meats, fish, bananas, vegetables, nuts.

Vitamin B7 (Biotin)

Biotin is needed for fat and glycogen synthesis and energy and amino acid metabolism. Its recommended dosage is 30 µg. The deficiency of biotin can cause loss of appetite, nausea, cracked sore tongue, depression, hallucination, dry skin, weakness, fatigue. Since it is needed in small amounts, its deficiency is very rare. The ones that suffer most from its deficiency are bodybuilders that consume raw egg whites over longer periods (few months). The reason for that is because there is a protein in the egg whites that inhibits its absorption. Vitamin B7 can be found in raw egg yolk, liver, chicken, mushrooms.

Vitamin B9 (Folic acid, Folate)

Folate is the natural form of Vitamin B9 and can be found in the foods. Folic acid, on the other hand, is synthetically produced and it is used in supplements and fortified foods. Vitamin B9 is needed to form red blood cells. It is also needed for the development of the foetal nervous system, cell growth and DNA synthesis. It is recommended that women during and before pregnancy take supplements to protect the health of the baby. The recommended dosage is 400 µg. The maximum recommended dosage is 1 000 µg. Insufficient intake can cause tiredness, fatigue, weight loss. Folate can be found in eggs, cereals, liver.

Vitamin B12

Vitamin B12 is involved in the breaking down of some fatty acids and amino acids. It is also needed for producing and maintaining the myelin that surrounds the nerve cells, red blood cells and mental ability. The recommended dosage is 2.4 µg per day. It is mostly found in meats, milk, eggs.

Vitamin C (Ascorbic acid)

Vitamin C is a water soluble vitamin. It is important in forming a protein that is used to make skin, blood vessels and ligaments and in that way helps in healing wounds faster. Vitamin C is an antioxidant. That means that it fights the free radicals and it blocks the damage that they are causing. The recommended dosage is 90 mg. The maximum recommended dosage is 2 000 mg. insufficient intake can cause scurvy and dosage that are above the maximum limit can cause diarrhea, stomach pain. Vitamin C can be found in many fruits and vegetables.

Vitamin D

Vitamin D is a fat soluble vitamin and it is responsible for enhancing the absorption of iron, calcium, magnesium, zinc and phosphate. It can be synthesized by the body, from cholesterol during sun exposure or it can be ingested with food (fish, eggs, mushrooms) or supplements. The recommended dosage is 10 µg per day and the maximum is 50 µg. Its deficiency can cause rickets and osteomalacia.

Vitamin E

Vitamin E is a fat soluble vitamin and it plays a role in neurological functions and gene expression. Also it is an antioxidant, preventing the damage from free radicals. The recommended daily intake is 15 mg. The maximal recommended dosage is 1 000 mg. Its deficiency can cause skeletal myopathy, impairment of the immune response, red blood cell destruction. Vitamin E can be found in seeds, nuts, fruits, vegetables.

Vitamin K

Vitamin K is fat soluble vitamin and it is involved in the procedure of blood coagulation and in metabolic pathways in bone and other tissue. Its recommended dosage is 120 mg per day. Its deficiency can cause bleeding gums, blood in stool, red spots, prolonged nose bleeds.