We all know our body needs nutrients but most of us are not aware about the various sources of vitamins and how they are classified. So half-baked information does no good to us and we keep eating whatever seems good to us. If our elder asked us to eat Indian goose berries there are many reasons behind it but only few of us are aware about it.
Amla(Indian goose berries) contains vitamin C which raises the total protein level of the body and helps in maintaining weight due to richness in its nutrients.It helps in improving eye sight as well.
There are two types of vitamins:
1. Fat -soluble vitamins
2. Water- soluble vitamins
Fat soluble vitamins are vitamins which are stored in the fat tissues of our body and liver. They go and wait around in our body until our body needs them. Some fat soluble vitamins stay for few days and some up to six months. When it is time for them to be used, special carriers in our body take them where they are needed. Vitamins A, D, E, and K are fat soluble vitamins.
Water-soluble vitamins-Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not readily stored, consistent daily intake is important. This crowd of vitamins includes vitamin C and the big group of B vitamins – B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.
Vitamin A (fat-soluble)
Vitamin A maintains health and protects skin and face. It enhances beauty too.
Daily requirement-An healthy adult needs 1-2 mg of vitamin A every day.
Sources-Green vegetables, fruits and vegetables such as Carrot, Tomatoes, Spinach ,Apple, Papaya, Mint, Bitter gourd(karela),Banana , Milk and butter contains vitamin A.
Deficiency leads to: Keratinization of the nasal and respiratory passage epithelium, night blindness
Vitamin B1 (thiamine) (water-soluble)
Vitamin B1 improves digestion and give strength to our intestines.
Daily requirement-An healthy adult requires 4mg of vitamin B1 every day .This requirement increases during pregnancy.
Sources:Carrot,Guvava,Milk,Milkcream,egg,Redmeat,Green vegetables,Peanuts,Soyabeans,Potaotes,Rice,Jawar and Paneer(Indian cheese)Yeast, Egg yolk, liver, Wheatgerm, Nuts, Red meat and Cereals.
Deficiency leads to: A person deficient in this vitamin will suffer from loss of appetite ,severe deficiencies such as beri-beri too.Fatigue and irritability are its common symptoms.
Vitamin B2 helps in getting rid of any stomach ailments,asthama,diabeities etc.It helps is maintaining the skin health as well.
Requirement-An healthy adult needs 1-2mg of this vitamin every day.
Sources: Milk, green vegetables, all daals, bajra, wheat ,Liver, red meat, dairy products and fish,Dairy products, liver, vegetables, eggs, cereals, fruit, yeast
Deficiency leads to: Painful tongue and fissures to the corners of the mouth, chapped lips
Vitamin B12 (water-soluble)
Vitamin B12 plays a vital role in forming red blood cells.Vitamin B12 is especially required during pregnancy.Deficiency of it may lead to premature birth and neural tube birth defects, such as spina bifida, in the child.
Requirement-An healthy adult requires 1.5mg of vitamin B12 daily.
Sources-Milk,Paneer(Indian cheese),Fish,egg.Vegeterian people are always advised to strictly include milk and paneer in their body as there are not many sources of vitamin B12 for them
Deficiency: pernicious anemia
Vitamin C (ascorbic acid)(water-soluble)
Vitamin C keeps eyes healthy. Essential for the maintenance of bones, teeth and gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection.
Requirement-An healthy adult requires 60 mg vitamin C every day.
Sources: Sour fruits like Indian goose berry, Oranges, Pineapple, Tomatoes are good source of vitamin.
Deficiency leads to: Scurvy
Sunlight is the biggest source of vitamin D and is formed when our skin is exposed to sunlight.
Other Sources: Fish liver oils, dairy produce.
Uses: Has a role in the absorption of calcium, which is essential for the maintenance of healthy bones
Deficiency leads to: Rickets
Vitamin E (fat-soluble)
Those who want to be healthy and beautiful throughout their life then vitamin E is their ultimate supporter. Women suffer from its deficiency after menopause. It Protects tissues against damage, promotes normal growth and development helps in normal red blood cell formation
Sources: Pure vegetable oils, wheat germ, whole meal bread and cereals, egg yolk, nuts sunflower seeds ,Carrot, Olive oil, Onion, Ghee, Honey, Soya bean etc.
Deficiency leads to: May cause muscular dystrophy
Vitamin K (fat-soluble)
Sources: Green vegetables ,Potatoes, Soyabean, Milk, Ghee, Cauliflower, Spinach, Tomatoes
Deficiency leads to: Stomach pains, risk of massive uncontrolled bleeding, cartilage calcification, and severe malformation of developing bone or deposition of insoluble calcium salts in the walls of arteries.
With the help of above information you can know which vitamin you are missing in your diet and can include it accordingly.