Vitamins are the natural substance that we need to live our life, Vitamins gives us the different kinds of supply in our body like proteins, carbohydrates, minerals, essential fatty acids, other nutrients, so here we have the basic description of all the vitamins along with its functions, Food sources and the disease that is cause if we are lacking theses vitamin.
Vitamin A (Retinol)
Vitamin A is very much required for our body. The chemical name is Retinol. We all know that Vitamin A is needed for our body but what to take as a Food or what to consume is unaware so we bring you the Food Sources that you need to have and from where we get Vitamin A. So,
Food we require is: Leafy vegetables, Carrots, Squash, Spinach, Fish, Soya milk, milk, orange, Liver, ripe yellow fruits.
If you are not consuming these Foods then you may be facing the Deficiency Disease like: Night Blindness, lack of vitality, dry eyes and skin, loss of appetite, low immunity, and poor growth
Vitamin B1 (Thiamine)
Vitamin B1 comes under the group of water soluble; its chemical name is Thiamine and is very important for the nervous system, muscles, heart also helpful in the growth and to boost our mood. Thiamine is very much needed as it direct affect our brain cells and affects the mood.
Food we require is: Beans, beef, chicken, fish, fortified, cereals, green leafy vegetables, lentils, liver, milk, Nut, organ meat, pork, potatoes, rice, polishing seeds, soybeans, yeast, wheat, and germ
Deficiency Disease like: Anorexia, depression, fatigue, heart palpitations, indigestion, irritability, loss of appetite, memory loss, mental confusion, muscular weakness, sore muscles, weight loss
Vitamin B2 (Riboflavin)
Vitamin B2 is very important for carbohydrates, metabolism of fats, and proteins. These vitamins do not store in our body for the longer time, Excess amount is removed in the urine. It maintains the healthy skin, good vision, and reduces minor migraine headaches.
Food we require is: Asparagus, brewer's yeast, broccoli, eggs, fish roe, green leafy vegetables, legumes, milk products, mushrooms, nuts, organ meats, spinach, sunflower seeds, wheat germ, whole grains.
Deficiency Disease like: burning and itching of the eyes, depression, diminished thyroid function, dizziness, impaired growth, skin disorders, inflammation and cracking of the skin around the mouth, swelling of the tongue, visual disturbances
Vitamin B3 (Niacin)
Vitamin B3 is important for energy production, supports healthy skin, nervous system, and Digestive system.
Food we require is: brewer's yeast, eggs, fish, green leafy vegetables, legumes, liver, mushrooms, peanuts, poultry, red meats, rice bran, rice polishing, sunflower seeds, wheat bran, and wheat germ
Deficiency Disease like: Agitation, anxiety, blurred vision, breathing difficulty, diarrhoea, dizziness, headache, heart palpitations, jaundice, liver damage, nausea, panic attacks, vomiting
Vitamin B7 (Biotin)
Vitamin B5 is found in all living tissues the name pantothen means everywhere, used in cell building; it is an anti-stress vitamin, used in building of antibodies, help making Red blood cells.
Food we require is: Broccoli, dairy products, eggs, fish, fruits, legumes, liver, meat, molasses, yeast, poultry, royal jelly, wholegrain cereals
Deficiency Disease like: diarrhoea, heartburn, or water retention
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for healthy skin, muscles, and Blood. Rather all functions are same as B1, B2, and B3. It maintains Immune and Nervous system. It helps our blood to carry oxygen and to breakdown glycogen.
Food we require is: Banana, carrots, Corn, Potatoes, Spinach, Soya beans, seeds, wheat grams, green leafy vegetables, green beans, egg yolks, fish, grains, nuts, milk, meat, green peppers.
Deficiency Disease like: Headache, insomnia, nausea, nerve damage, peripheral neuropathy, seizures, sensory neuropathy.
Vitamin B7 (Biotin)
Vitamin B7 whose chemical name is Biotin can helpful in regulate the blood sugar level, gives healthy skin, hair, nails, helpful for energy consumption and nervous system.
Food we require is: Cauliflower, egg yolk, kidney, liver, milk, mushrooms, peanuts, spinach, and unpolished rice.
Deficiency Disease like: Fatigue, depression, hair loss, nausea, brittle nails, muscle pain, weakness are some of the Symptoms Deficiency of B7.
Vitamin B9 (Folate)
Vitamin B9 is available naturally and helps in formation of blood cells and gives protein to the body. This Vitamin stimulates and helps in formation of platelet. Abnormal bleeding, birth defect, diarrhoea, poor growth, weakness are some of its symptoms.
Food we require is: Green leafy vegetables, egg yolks, potatoes, soya beans, organ meats, Liver, Kidney, cauliflower, cabbage, and broccoli
Deficiency Disease like: Fever, Skin rash, wheezing, mental changes, itching, mental changes, sleep disturbances, shortness of breath.
Vitamin B12 (Cobalamin)
Vitamin B12 is requiring for the fat, carbohydrates, cell building used to build normal blood and functioning of our Nervous System. B12 is useful as a pain relief agent.
Food we require is: Cheese, dairy products, eggs, liver, meat, milk, organ meats, oysters, and Salt-water fish
Deficiency Disease like: Cne, diarrhoea, hives, itchy skin, peripheral vascular thrombosis
Vitamin C (Ascorbic Acid)
Vitamin C very helpful in regulation of our cholesterol level, this vitamin is useful in curing common Cold and flu.
Food we require is: Apple, berries, broccoli, cauliflower, leeks, mango, melons, papaya, peppers, pineapples, pumpkin, spinach, strawberries, tomatoes, walnuts.
Deficiency Disease like: Asthma, cancer, fatigue, scars, low back pain, HIV/AIDS, Burns, gallstone prevention, stress, male infertility.
Vitamin D (Calciferol)
Vitamin D is needed for bones, teeth, joints, muscles, nerves. Sunlight activates the Cholesterol and convert into Vitamin D, this process is differ from age, skin colour, season of the year, clouds, pollution and much more.
Food we require is: Fish, eggs, liver, mushrooms, butter, milk, cereals
Deficiency Disease like: Rickets, Osteomalacia, weak immune system, weight gain, cancer, diabetes.
Vitamin E work as traffic for cell membrane helps in sending waste material out. It also helps in reducing cholesterol damage in our body.
Food we require is: Broccoli, egg, wheat germ, mango, vegetable oils, sweet potatoes, Kiwi, spinach.
Deficiency Disease like: Cancer, hair loss, infertility, nappy rash, sunburn, HIV/AIDS, burns, cold sores.
Vitamin K plays a very important role in Blood clotting, fractures, coagulation disorder, and morning sickness in pregnancy, supports calcium transport.
Food we require is: Green tea, liver, lettuce, cauliflower, tomatoes, egg, Kale, broccoli, cucumbers, cabbage, spinach, and asparagus.
Deficiency Disease like: Internal bleeding, easy bruising, impaired bone formation, and prolonged bleeding.