Lesson 1: Introduction
Building Blocks: Vitamins
These are a group of organic substances required by our body for proper metabolism, growth and maintenance of the body. Vitamins help convert macronutrients such as carbohydrates to a more metabolically useful form. Vitamins are classified into water-soluble and fat soluble vitamins. The fat-soluble vitamins include A, D, E, K, and water-soluble vitamins include B and C. Water soluble vitamins are usually present in vegetables. The fat soluble vitamins are found in the lipid components of both vegetable and animal sources. If you are thinking who needs vitamins, then the answer to this is that if we are seeking a healthy life and want to improve and maintain it, we need vitamins. We all need vitamins to improve from short-term illnesses or chronic diseases.
Lets’ now take a look at all vitamins...
Vitamin A: Also known as retinol is found in liver, fish, liver oil, egg yolks, butter, yellow and orange colored fruits and green leafy vegetables.
Function: Eye-sight, growth and tissue healing, anti-oxidant, healthy skin and lowers cancer risk. Deficiency: Night-blindness and vision impairment.
Vitamin D: (Calciferol) Sources: Cod liver oil, egg yolks, butter.
Functions: Regulates calcium metabolism and normal calcification, menopausal symptoms, treatment of asthma and arthritis. Deficiency: General bone loss (Osteoporosis).
Vitamin E: (Tocopherol) Sources: Best sources are vegetables, seeds or nut oil.
Functions: Anti-oxidant, helps improve stamina, stabilizes and modifies blood fats, reduces cardiovascular disease. Deficiency: None recorded but low doses of Vitamin E has been related to conditions such as acne, infections and Alzheimer’s disease.
Vitamin K: Sources: Dark green leafy vegetables, liver, milk.
Functions: Necessary for blood clotting. Deficiency: Hemolytic anemia (a possibility).
Vitamin C: Sources: Lemons, grapefruits, oranges, limes.
Functions: An anti-oxidant, formation and maintenance of collagen and stimulates immune system. Deficiency: Scurvy
Vitamin B-1: Source: Bran of wheat, rice husks.
Functions: Helps in glucose metabolism, important for a healthy nervous system. Deficiency: Depression, loss of memory, constipation.
Vitamin B-2: Source: Organ meats, fishes and milk products.
Functions: Helps in cell respiration, good vision, healthy hair, nails and normal cell growth. Deficiency: Cheilosis and cataracts.
Vitamin B-3: Sources: Organ meats, poultry and dairy products.
Functions: Plays a very important role in glycolysis, reduces cholesterol in blood, required for the synthesis of sex hormones. Deficiency: Skin eruptions, weak gums, depression.
Vitamin B-5: Sources: Organ meats, poultry, dairy products.
Functions: Important for healthy skin and nerves, supports the production of acetylcholine (a nerve transmitting agent). Deficiency: Fatigue, muscle cramps.
Vitamin B-6: Sources: Fish, poultry, eggs.
Functions: Helps maintain the balance of sodium and potassium irons in the body. Deficiency: Muscle weakness, irritation.
Vitamin B-12: Sources: Fish, poultry, eggs.
Functions: Helps the nervous system (and stimulates the growth of appetite in children). Deficiency: Pernicious anemia and megaloblastic anemia. For Vitamin P, L, T and U, you can view this document file.
