Your A to Z guide to vital vitamins
A
VITAMIN A
(Beta-carotene, Retinol and
Alpha-carotene)
You need it because: A
deficiency of this vitamin causes nightblindness, dry skin, impaired immunity,
and it can also affect growth and reproduction.FOOD SOURCES: Consume foods like
carrots, orange, pumpkin and egg yolks.Also, eat organ meats like liver, cod
liver oil and butter.
B
VITAMIN B1
(Thiamine)
You need it because: This
vitamin is used to process fats, proteins and carbohydrates. A deficiency of
this vitamin causes Beriberi, a potentially life-threatening condition which
can affect the heart, the circulatory system and, in extreme cases, causes
damage to the nerves. It can also cause Korsakoff's syndrome (a brain
disorder).Food sources: Legumes, beef, nuts, pork, thiamine-enriched grains and
cereals, and yeast.
VITAMIN B2 (Riboflavin)
You need it because: It
helps with nerve development, blood cell development and the regulation of
certain hormones. A deficiency causes low immunity and a drop in energy
levels.Food sources: Spinach, mushrooms, yogurt and milk.
VITAMIN B3 (Niacin)
You need it because: A
deficiency causes Pellagra which is characterised by symptoms such as scaly
skin, digestive problems and problems of the nervous system. Insufficient
consumption of Vitamin B3 can also contribute to dementia.Food sources: Rice
bran, fish (especially tuna), peanuts and broccoli.
VITAMIN B5
(Pantothenic acid)
You need it because: A
deficiency of this causes fatigue, insomnia, irritability and depression.Food
sources: Avocados, sunflower seeds, mushrooms, yogurt, chicken and chicken
liver.
VITAMIN B6
(Pyridoxine)
You need it because: A
deficiency causes mood swings, anxiety and confusion. It could also impede
blood cell formation.Food sources: Sunflower seeds, spinach, dried prunes,
bananas and avocados.
VITAMIN B7
(Biotin)
You need it because: A
deficiency of this vitamin causes anaemia and hair lossbaldness.Food sources:
Eggs (egg yolks should be included), soy milk and organ meats (chicken liver).
VITAMIN B9
(Folic acid, folacin)
You need it because: A
deficiency causes neural tube defects, and folic acid deficiency anaemia.
Hence, it is impor tant to
make sure the body gets enough of this vitamin in the pre natal stage and right
through a preg nancy.
Food sources: Dark green,
leafy vegetables, citrus fruits, avocado and lentils.
VITAMIN B12
(Cyanocobalamin, Cobalamin)
You need it because: A
deficiency causes pernicious anaemia (complications include heart problems and
brainnerve damage) and fatigue.Food sources: Fish, poultry, milk and eggs, and,
for vegetarians, fortified cereals (as vegetarian diets don't usually contain
this vitamin).
C
CALCIUM
You need it because:
A deficiency causes
osteoporosis and osteopaenia -conditions that are related to the bones. It can
also cause hypocalcemia which is characterised by brittle bones and muscles
that don't contract properly.Food sources: Milk and milk products, even processed
cheese. The best source for calcium is nachni (ragi). But, almonds, fish and
broccoli are also rich sources of calcium.
VITAMIN C
You need it because: It
helps with the manufacture of collagen, which is necessary for tissue repair.
It also keeps the immune and nervous systems healthy by strengthening blood
vessels. A deficiency causes scurvy which is characterised by bleeding and
swollen gums. Insufficient Vitamin C also leads to low immunity levels and dry
hair (as the vitamin is vital for healthy skin and bones).Food sources: Citrus
fruits like amla, broccoli, and capsicum -it is a little known fact that
capsicum is one of the richest sources of Vitamin C.
COPPER
You need it because: Copper
works with iron to make red blood cells and so a deficiency of copper causes
anaemia, leukopenia (low white blood cell count) and myelodysplasia, in which
the immature blood cells in the bone marrow do not become healthy blood
cells.Food sources: Dark green leafy vegetables like spinach, and nuts, oysters
and shellfish.
D
VITAMIN D
You need it because:
Sunshine is the best source of Vitamin D, an essential vitamin for bone
development. A deficiency is marked by brittle bones and conditions such as
rickets. It can also cause growth retardation and osteomalacia (bone
softening).
Food sources: Cheese and
egg yolk, but mainly sunshine.
E
VITAMIN E
(alpha Tocopherol)
You need it because:
Vitamin E helps the body to absorb Vitamin A and to make red blood cells. It's
a powerful antioxidant so a deficiency would cause a drop in immunity and the
skin would get dry. The person would also experience hair losshair fall.Food sources:
Green leafy vegetables, sunflower seeds, nuts, kiwi and avocado.
F
FLUORIDE
You need it because:
Fluoride is not an essential mineral but it helps prevent cavities.Food
sources: Nuts, seeds and seafood.
I IODINE
You need it because: Iodine
deficiency is relatively common. It may manifest as extreme fatigue, weight
gain, puffiness of the face, constipation, slowing of physical and mental
processes, pale skin and impaired immunity.Food sources: Meat, egg yolk, dark
green vegetables, nuts and legumes.
IRON
You need it because: Iron
is an essential mineral stored by the body in red blood cells. A deficiency of
this vitamin causes anaemia, characterised by tiredness and general weakness.
It also affects one's ability to concentrate, impairs performance, and in
general, contributes to ill health by rendering individuals susceptible to
infection.Food sources: Pumpkin seeds, nuts, dark green vegetables and garden
cress seeds.
K
VITAMIN K
(Phytonadione)
You need it because:
Vitamin K is essential for blood clotting, and its deficiency causes easy
bleeding.Food sources: Spinach, cauliflower, greens, broccoli and turnips.
M
MAGNESIUM
You need it because:
Magnesium is vital for a
healthy nervous system, for muscle contraction and for the formation of healthy
bones and teeth. A deficiency can cause hypomag nesaemia character ised by
muscle cramps, fatigue and loss of appetite.
Food sources: Dry fruits,
leafy vegetables and dark chocolate.
MANGANESE
You need it because:
A manganese deficiency
limits the production of collagen, which affects the body's capacity to heal
wounds.Food sources: Spinach, pineapple, pumpkin seeds and brown rice.
P
POTASSIUM
You need it because: A
deficiency can cause hypokalemia (a serious electrolyte imbalance), weakness
due to dehydrationdiarrhoea and sweating.Individuals who suffer from
hypertension, as well as those just looking to keep their blood pressure in
check, can benefit from potassium.Food sources: Avocados, spinach, coconut
water, white beans and bananas.
PHOSPHOROUS
You need it because:
Phosphorous helps keep the
bones and teeth strong and healthy. A deficiency could cause hypophosphatemia,
characterised by muscle dysfunction and weakness, irritability and confusion.
It could even trigger delirium, and in extreme cases, a person may slip into a
coma too.Food sources: Dairy products, fish, meat, whole grains and nuts.
S
SELENIUM
You need it because:
It prevents degenerative
conditions including cancer, inflammatory diseases, cardiovascular disease and
neurological diseases. Most of these effects are related to the function of
selenium in the antioxidant enzyme systems.A deficiency weakens the immune system
and causes thyroid dysfunction and infertility in men and women.Food sources:
Brazil nuts, beef, egg and chicken.
SODIUM
You need it because:
Sodium works with chloride
and bicarbonate to balance the positive and negative ions in the body. A
deficiency of sodium causes cramping, fluid shifts and acid-base imbalance.Food
sources: Table salt, processed food.
Z
ZINC
You need it because: Zinc
is an essential mineral and it helps the body heal wounds internally. It also
helps maintain the sense of taste and smell. A deficiency of this mineral is
characterised by dropped immunity levels, and delays in wound healing.
Food sources: Chickpeas,
pumpkin seeds, mushrooms, chicken and lamb.
Nutrition experts Kinita
Kadakia Patel and Prachi Sanghvi 19FEB17 MM
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