Here is the complete list of Vitamin b2 sources

vitamin b2 sources and function

Vitamin B2 is a water-soluble vitamin and one of 8 members of B-Complex.

Vitamin B2 is also known as Riboflavin.

It has many important roles in your body other than providing you energy. Carbohydrates, Fats, Protein are the main source of energy in your body.

Vitamin B2 is a micro-nutrient, that means it is required for your body to do some vital functions, but in little quantity as compared to other nutrients.

But your body can’t produce itself, so you need to outsource it. You can take Riboflavin through foods.

This article is dedicated to letting you know all major sources of Vitamin B2 or Riboflavin and other important information related to it.

Natural Sources of vitamin b2( Riboflavin) With available quantity.

list of all sources of vitamin b2 or riboflavin

 

Foods Vitamin B2
mg/100g
Dairy products
Milk 0.16
Yogurt 0.17
Cheese
American 0.43
Cheddar 0.46
Cottage 0.28
Ice cream 0.21
Vegetables
Asparagus 0.18
Broccoli 0.20
Cabbage 0.06
Carrots 0.06
Cauliflower 0.08
Corn 0.06
Lima beans 0.10
Potatoes 0.04
Spinach 0.14
Tomatoes 0.04
Meats
Liver, beef 3.50
Beef 0.24
Chicken 0.19
Lamb 0.22
Pork 0.27
Ham, cured 0.19
Cereals
Wheat, whole 0.11
Rye 0.08
Oatmeal 0.02
Rice 0.01
Fruits
Apples 0.01
Bananas 0.04
Oranges 0.03
Peaches 0.04
Strawberries 0.07
Others
Eggs 0.30

 

 

best source of riboflavin beef liver

 

Above charts clearly, suggest that best sources of vitamin b2 is Beef Liver.

American, Cheddar, Cottage, Ice cream, Eggs, Pork, Lamb and Beef are the good sources of vitamin b2.

If you eat proper food with measurement, you don’t need to expenses money on the supplement for vitamin or minerals. Nature has given you all those nutrients in available foods, which are required for living a healthy life.

Above mentioned foods are natural sources of riboflavin(Vit-B2). Fortunately, you can get it paying little amount.

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Vitamin B1 Benefits: (Here is the complete list updated 2019)

vitamin b1 best source

Do you Know Vitamin B1 was the first ever B complex vitamin to be discovered and also among one of the first vitamins to be ever discovered?

So, It is obvious Scientist and medical fraternity have invested enough time and energy to research it.

Vitamin B1 aka thiamin (or thiamine) is a water-soluble B complex vitamin.

It’s an Essential nutrient for the proper functioning and growth of several body parts, cells, and organs.

It also plays a vital role in maintaining a healthy metabolism.

This nutrient is naturally present in various food products and is added to some dairy products as well. It’s mostly taken along with some other types of vitamins.

Look:

Deficiency of this nutrient leads to a rare condition called “beriberi” which is also one of the first diseases to be caused by a nutrient deficiency.

We have dedicated this article towards discussing Vitamin B1 Benefits, Deficiency and best source of it.

Vitamin b1 benefits in brief

Vitamin B1 Benefits: (Recent research also included)

  • Vitamin B1 (Thiamin) is an essential nutrient vital for the proper functioning and maintenance of various cells and tissues inside our system.
  • Thiamin has been found to be effective in treating people with conditions like a metabolic disorder, cataracts, various cardiovascular disease, glaucoma, aging.
  • Thiamine has also been shown to improve certain symptoms in patients who are suffering from Alzheimer’s disease and is crucial for a wide array of cognitive and brain functions.
  • Some researchers have shown that thiamin actually can help strengthen the immune system and make our system more resilient and gives us more control over sudden mood changes and outward physiological pressure or stress. That’s why thiamin is also sometimes referred to as an “anti-stress” vitamin.
  • Apart from those thiamin plays a role in other various types of cognitive and brain functions like preventing memory loss, promoting a positive attitude (mentally), increasing learning abilities, making us more resilient to outer stress and also to some extent increasing our overall energy. It has also been shown to act as a treatment for patients with a condition called “Wernicke’s encephalopathy” which is essentially a memory disorder.
  • Thiamin may also be beneficial for other conditions as well like cataracts; researches and studies have shown that this vitamin has also been found to prevent obesity up to some extent and some metabolic conditions in laboratory mice. Some also believe that thiamin can be crucial for the treatment of various types of metabolic disorders in the human body.
  • One more significant feature of thiamin to note is that it prevents a rare condition called beriberi in which a person’s lower legs are swollen and their appetite decreases along with several other symptoms.

Recent Study Shocking Reveals on Vitamin B1 Deficiency in Human Body

 

Vitamin B1 Benefits: (Here is the complete list updated 2019)

Due to an adequate amount of Thiamin present in various types of food, vitamin B1 deficiency is pretty rare in the developed areas of the world. But still, people in developing or third world countries can face this condition and people with some behaviors and characteristics are more prone to this deficiency than others.

Insufficient intakes of thiamin are the common cause to this deficiency but apart from that thiamin deficiency can also occur due to conditions in which a person is not able to properly absorb and excrete the particular nutrient like “malabsorption”. And as already mentioned certain behaviors like alcohol dependence and having conditions such as HIV can make the condition worse. Some types of medications can also make the person more prone to this condition as well.

Few symptoms which are seen in the earlier stage of the deficiency can be

  • anorexia
  •  short-term memory loss
  •  confusion
  •  sudden weight loss
  • various cognitive
  • cardiovascular difficulties,
  • a feeling of weakness.

 

Beriberi is one of the most significant conditions that a patient with this deficiency suffers from. Beriberi is mainly characterized by wasting and peripheral neuropathy. Impaired reflex, motor, and sensory functions are some difficulties patients with this condition face. In severe cases, however, beriberi can cause heart failures that eventually lead to conditions like oedema in the limbs (mainly lower limbs) and in very serious cases it can actually lead to death. Beriberi though can be cured by adding supplements of thiamin into the patient’s daily diet.

Another condition after beriberi that patient’s with this deficiency can catch is called “Wernicke-Korsakoff” syndrome. People who have serious alcoholic dependence or indulgence are far more likely to manifest this condition than others. Patients with serious gastrointestinal conditions can also be affected and so are people with AIDS, drug indulgence, and a progressing condition called hematologic malignancies. Mainly patients face Wernicke-Korsakoff in two phases.

At first, the condition is acute and can be life-threatening, this condition is generally identified by peripheral neuropathy. Unfortunately, in the acute stage up to twenty percent of patients suffering from Wernicke’s encephalopathy dies, the patients who survive then manifest a condition called “Korsakoff”s psychosis, which is an outcome of chronic thiamin deficiency. Patient suffering from this condition usually faces disorientation, confusion, mixing up realities with imagination (confabulation), short-term memory loss and other cognitive difficulties. After reaching this stage about twenty-five percent of the patients are unable to recover back even after thiamin supplements and various treatments.

Also, Read about

Continue reading “Vitamin B1 Benefits: (Here is the complete list updated 2019)”

Vitamin C Function Sources and Deficiency, You must know for optimal health

vitamin c

Vitamin C – a water-soluble vitamin that is also called L-ascorbic acid is very crucial to a proper human life. Unfortunately, unlike most mammals, human beings cannot synthesize their own vitamin C, so it’s essential to source it from other hosts.
Occurring naturally in various plants, fruits, and vegetables, this vitamin is found abundantly (nowadays).
From playing a role in boosting our immune system, promoting collagen production to more significant acts like preventing a person from suffering from scurvy or lessening the chances of suffering from cardiovascular disease, vitamin C has got it all covered.
Apart from that, even though vitamin C is not proved to prevent common cold (for a usual and healthy person) but it does improve the symptoms and the overall recovery time.
In this article, we are going to exclusively discuss Vitamin C function first and also some sub-topics related to it.

vitamin c function and sources

Vitamin C functions in the body.

As already discussed, from a well functioning immune system to preventing scurvy, vitamin C has a part to play in all.

Vitamin C helps in cell growth and recognition, it is essential in the biosynthesis of collagen (this is an important component for the connective tissues in our body), and various neurotransmitters.

As stated a while ago, vitamin C also acts as an antioxidant that protects our cells from damage induced by free radicals, build up of which can cause some serious problems down the road like certain cancers and heart diseases.
Antioxidants help delay the process of developing those serious conditions. Moreover, they can help get rid of the pollutants like smoke residue (from pollution or cigarettes).

Vitamin C has also been noticed to regenerate other antioxidants in the body like vitamin E (alpha-tocopherol).

The immune system of our body is also another component that’s benefited from this particular nutrient, it’s shown that vitamin C helps boost the immune system which in turn allows the body to fight with outer infections more efficient and vigorously.

An adequate and regular intake of vitamin C can improve the recovery period and also the symptoms.

But it’s not proven to prevent any kind of infections so far, at least not in the case of a typical healthy citizen.
One thing to note is – a person who is involved in activities which can make him/her more susceptible to infection (like marathon runners, ice skiers etc) vitamin C has shown to cut half of their chances of suffering from a medical condition.
Apart from those, vitamin C helps the body to metabolize iron (from non-heme iron sources) more efficiently by reducing it to a more ferrous form and also decreases bad cholesterol (LDL) along with triglycerides in our body.

Vitamin C has also role is also played in keeping our gums, hair, and skin overall healthy.

Vitamin C Deficiency

Vitamin C has a part to play in various vital functions of our body.
Deficiency of vitamin C, although rare nowadays but is still plausible if an individual’s diet contains very limited variety. People with certain behaviors like regular smoking or chronic conditions like malabsorption are more susceptible to this deficiency.

A condition called “scurvy” is what predominantly occurs when a person is in a vitamin C deficit. Usually, if a person’s daily intake of vitamin C is under 10 mg for longer than a month, then the person can start showing early signs of scurvy.

Because of ascorbic acid deficiency now the body is unable to properly produce collagen thus, the connectivity tissues start to get weaker. This causes poor wound healing, hyperkeratosis, hairs looking like corkscrews, ecchymoses. purpura, and joint pain.

Some early symptoms are fatigue, gingivitis, malaise. Other symptoms are bleeding of gums, loosening of teeth (due to tissue weakening), and swollen joints.

Due to the now compromised immune system, the body will be more susceptible to outer infections. Bone strength is also likely to be affected (in a bad way).

Iron deficiency condition “anemia” can become intermittent. And the patient’s skin will be much more prone to bruises that take a long time to properly heal.

Moreover, depression and a bad mood can also be an outcome of this condition.

Also, read about 

Vitamin K Deficiency, Source and Function Comprehensive Guide

vitamin k best source turnip

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Vitamin K is a fat-soluble vitamin, derived from the term “Koagulation” (that’s why the K) this term is used to cover different fat-soluble chemical compounds divided between Vitamin K₁ (phylloquinone) and K₂ (Menaquinone). They all belong to the family “quinones”.

Although the science is continuously evolving and new facts erupt in an intermittent fashion, vitamin K is still pretty mysterious and is often times misunderstood.

This nutrient naturally occurs in various plants and animal-based food.

One of the most significant roles of this nutrient is “blood clotting”. Apart from that, it helps in various other functions as well – like better dental and bone health, prevention of certain types of cancer etc.

Although it’s very rare to be a victim of this nutrient’s deficiency because of the fact that it is required in a very minimal quantity, some individuals do pose a risk. And that’s also the reason that unlike many vitamins, people don’t usually take in vitamin K supplements on a regular basis.

In this article, we are going to discuss about vitamin K deficiency, Function and Sources its different in a detailed ways.

Vitamin K Deficiency

 

vitamin k deficiency disease list

Vitamin K deficiency is quite rare and there’s almost zero sign of deficiency in developed countries. Although some people with certain behaviors and conditions can suffer this deficiency. Medically this condition is considered valid when the prothrombin time increases.

People who are most affected have some kind of condition in which they are not able to effectively absorb the nutrient in the intestinal tract which is made naturally and this condition is called “malabsorption”. Gallbladder disease, celiac disease, and cystic fibrosis are some conditions in which it’s seen that the patient is unable to efficiently get the benefits of vitamin K via not being able to absorb it. More these types of condition, supplements can come in handy.

A person whose antibiotic intake is relatively high is also at a risk of suffering from this deficiency because antibiotics contain chemicals that can cause harm to the bacteria that help produce this nutrient.

Babies in the developing countries are also at the risk of suffering from vitamin K deficiency because babies are not able to synthesize the natural vitamin K formed in the intestinal tract and neither the breast milk from their mother contains a good amount of it. It’s recommended to give vitamin K shots to a baby to prevent serious symptoms.

The deficiency of vitamin K can cause bleeding and hemorrhage (in severe cases) because it’s essential in the process of hematitis. It’s also important to note that as vitamin K also plays a role in maintaining healthy bones, therefore, deficiency of which can lead to less bone mineralization which will eventually lead to a condition called osteoporosis. This is because vitamin K is crucial for the carboxylation of osteocalcin present in the bones.

Most Common Vitamin K deficiency  Symptoms :

  • Easy bruising
  • Bleeding of gums and nose
  • Wounds taking a long time to heal
  • Excessive bleeding due to an injury or wound
  • Urine or stool with visible blood
  • Excessive bleeding while on periods (women)

What is Vitamin K?

As already mentioned, vitamin K is a fat-soluble vitamin which translates to that it does not need to replenished ever so often and is needed to be consumed with fatty food.

Vitamin K is used to refer to a group of fat-soluble chemicals that have their distinct function to play and comes under the family of quinones.

It’s instrumental in the functioning of various bodily proteins like – protein C and protein S (and various other coagulation factors), Gla protein, osteocalcin.

This nutrient is classified into two groups:

Vitamin K₁ (C31H46O2) is also called phylloquinone and holds special significance out of others. It has also been studied most widely and deeply. It has a monosaturated tail which is comprised of 4 carbon groups. It’s mainly found in different plant-based foods and vegetables like – spinach, broccoli, soy oil etc.

Vitamin K₂ (C46H64O2) also known as menaquinone and is formed via the conversion of vitamin K₁ in the intestine along with some other tissues in the body. Although science has still yet to progress a lot in terms of detailed knowledge regarding this nutrient, it’s safe to say that they have polyunsaturated tails with different lengths. Depending on which it’s sub-categorized from MK4 through MK13. Out of them MK-4 and MK-7 are most significant.

Like various dietary lipids and other fat-soluble vitamins, vitamin K that is taken in, is contained into mixed micelles by the action of bile and pancreatic enzymes. It is then absorbed by the enterocytes which are found in the small intestine. Vitamin K is then again contained into chylomicrons then secreted into the lymphatic capillaries, repacked into low-density lipoproteins after being transported from the liver. The liver along with several other tissues in the body is where this nutrient is found.

Lipoproteins mainly carry vitamin K in the circulation. Unlike other fat-soluble vitamins, vitamin K is circulated in the blood in very small quantity/amounts. Vitamin K gets quickly metabolized and excreted out of the body. The body usually retains about 30-40% of a physiological dose that’s given orally. Out of the two, faeces generally excretes a large quantity of the vitamin K (about 40-50% via bile), while urine is accounted for about only 20% of the total vitamin K excretion. Vitamin K’s concentration in our blood is fairly less, it’s due to this blazing fast metabolization and excretion of it.

Vitamin K₂ naturally occurs in various animal-based and dairy products which include eggs, chicken, butter etc.

Vitamin K Function

  • Vitamin K is crucial for the process of hematitis, which in simple words translates to the clotting of blood.
  • Vitamin K acts as a coenzyme for vitamin K-dependent carboxylase, it’s also responsible for bone’s metabolism, and other physiological functions.
  • As mentioned, it’s crucial for maintaining good bone health. Vitamin K creates several proteins that are essential for healthy bones. It also does the same for blood clotting; it’s shown that vitamin K plays a role in producing four out of the thirteen essential proteins required for clotting of the blood.

Vitamin K is essential in treating certain types of bone-related conditions, due to its role of helping our body maintain good bone health. It has been shown that this nutrient improves mineral density in bones and also decreases risks related to bone fractures. Surveys and studies projects that people with a good amount of vitamin K intake were less prone to hip breakage

  • Moreover, Vitamin K works with various other vitamins for the betterment of our system. For example, vitamin D and K work together to make sure that our bones get an adequate amount of calcium transported to them so that they can form properly.
  • Apart from that, vitamin K in some cases has been shown to help with conditions like Alzheimer’s disease, various heart disease, and prostate cancer.

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Ignoring Vitamin E Deficiency Symptoms? It may Cause Complication

vitamin e

Vitamin E is a fat-soluble vitamin that is used as an umbrella term for a group of antioxidant chemicals.

Being a fat-soluble vitamin, it does not require to be replenished often and can be stored by our body for a long time.

This nutrient, as already mentioned is essentially an antioxidant that protects the cells inside the body from damages caused by free radicals and thus increases the overall lifespan of a cell.

Vitamin E naturally occurs in many foods and is recommended to be sourced naturally rather than supplementing it.

Apart from high antioxidant properties, vitamin E has also been shown to play a role in the human immune system and metabolism.

Due to its abundant availability and relatively low intake amount (recommended), vitamin E deficiency is very rare although some individuals have a higher risk of suffering from it than others.

In this article, we are going to be discussing vitamin E and exploring different corners and points of it on the way (as always). But very first look at Vitamin E deficiency symptoms.

Vitamin E deficiency

list of main Vitamin E deficiency symptoms

Vitamin E deficiency is pretty rare. This is because it is not required in a very large amount, can be stored in the body for a long time and there are plenty of sources to choose from. Most individuals will get their daily vitamin allowances through their diet.

Although it’s an uncommon condition, certain individuals with certain behaviors and conditions are prone to this deficiency. This includes people with a fat absorption problem, in which they cannot properly metabolize the fats; this can be a problem because vitamin E is to be taken with fatty food. This condition is termed as “fat-malabsorption”.

People with inherited conditions like cystic fibrosis or bile duct obstruction which resists them to absorb the vitamins efficiently are also automatically more prone to this deficiency. Along with that, if an individual has an abnormally functioning alpha-tocopherol transfer protein, then he/she will also be highly prone to vitamin E deficiency.

Premature babies can be underweight due to vitamin E deficiency.

vitamin E deficiency symptoms

  • greasy stools
  • visionary problems
  • feeling of numbness
  • the improper functioning of the immune system
  • muscle weakness

Serious symptoms of this deficiency are:

  • less production of bile
  • chronic diarrhea
  • dysarthria
  • myopathies
  • spinocerebellar ataxia

 

What is Vitamin E?

Vitamin E (C29H50O2) is a term used to refer a group of antioxidants (8 to be specific) each of them having their own distinctive properties.

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Why Vitamin D is Important? Know to get healthier and longer life.

why vitamin d is important

Vitamin D – also known as a sunshine vitamin  is one of the fat-soluble vitamins. This means that it can be stored for a longer period of time in our body.

Although it’s called a “vitamin” but it is essentially a hormone which gets activated after coming in contact with sunlight (or UVB rays to be specific).

Unlike other vitamins, which are required to be outsourced. Our body can produce its own vitamin D, but it requires again, the sunlight to do so.

This nutrient is very essential for a properly functioning system and optimal health. Not only does it helps in getting those bones strong and dense but new researches show that it also plays a role in the body’s immune system and is also instrumental in preventing certain types of cancer.

But unfortunately, the statistics paint a very atrocious picture. A substantial percentage of our world’s population is currently vitamin D deficient. Survey reports, it’s more than 40%! And that’s just an average combining all the ethnicities and geographical areas. That number increases drastically for people with dark skin and obesity.

In this article, we’re going to talk about as to why  Vitamin D is important for a healthy life?  As always, exploring different corners of it on the way.

What is Vitamin D ?

what is vitamin d

As we’ve already discussed in brief, vitamin D is a fat-soluble vitamin. It’s essentially a hormone because the activated form of this nutrient turns into a hormone called “calcitriol” (C27H44O3).

Unlike the other vitamins, this one can actually be synthesized by human beings. The requirement being – UVB rays (or in short the “sun”).

There are two types of vitamin D

Vitamin D₂ (ergocalciferol) which is primarily found in plants (mainly in some types of mushrooms).

Vitamin D₃ (cholecalciferol) which is found in animals and its products i.e. egg yolk, fatty fish.

Out of the two, vitamin D₃ is much more effective and researches show that it’s twice as effective as the other one in increasing vitamin D value in the blood level.

Vitamin D isn’t typically sourced from our diet, or I should say it’s practically not possible to fulfill the adequate amount an individual needs via just our food. It’s the sun which is the primary “source”.

How Vitamin D is formed?

Unlike typical vitamins, vitamin D is unique and goes through multiple chemical processes before it can actually be metabolized by our system.

A little ago we discussed about the two different types of vitamin D. Among which our body can only synthesize the second one, which is found in animals – vitamin D₃.

When our skin is exposed to the sun, our body starts preparing vitamin D from the cholesterol present in our body. But before it can be metabolized by our body, it has to go through the hydroxylation process.

The first process takes place in the liver in which vitamin D-25-hydroxylase (25-OHase) is converted to 25(OH)D then further hydroxylation takes place in the kidney where 25(OH)D is converted to D 1,25(OH)2D (calcitriol) by 25(OH)D-1-OHase. Calcitriol is the final biologically active form of vitamin D.

Calcitriol can then incorporate with the vitamin D receptors (VDR) which are present in almost all the cells. It then plays with the genes turning it on and off.

Calcitriol stimulates the intestines to absorb more calcium and phosphorus, which would otherwise be wasted. It also then help contact with different cells.

And apart from the natural process, if one’s to take vitamin D from the mouth. The nutrient is first combined with chylomicrons and then absorbed into the lymphatic system which then disperses it into the bloodstream directly.

Also, read detailed in :

Why do we need Vitamin A? Complete guide on Vitamin A

vitamin a

Vitamin A is a one of fat-soluble vitamin that represents the different form of the organic compound “retinoid”. As you know there are 13 types of vitamins. These vitamins are categorized mainly into fat soluble and water soluble vitamins . All 13 vitamins are equally important for your body to function properly. They have different role in your body. We have dedicated this article exclusively about Vitamin A, as why do we need Vitamin A.   [spacer height=”5px”]
Vitamin A plays a very important role in the immune system and human metabolism. Vitamin A is needed for the growth and maintenance of skin and the inner lining of the body. Vitamin A is essential for the proper function of Eye and Vision. It aids in the resistance to infection. Vitamin A needed for bone Development and proper sperm formation. Vitamin A also helps with some cancer cases. So far you might have an idea why do we need vitamin A in a balanced amount.

In this article, we are going to talk about this particular type of  fat soluble vitamin and explore certain points related to it.

Page Contents

What is Vitamin A?

Group

Vitamers Provitamins
Vitamin A Retinol

Retinal

Retinoic Acid

Beta-Carotene

Cryptoxanthin

Vitamin A is an umbrella term which refers to the various forms of retinoid (an organic compound which is found in various plants and animals).

It is a fat-soluble vitamin, which means it is dissolved in fat and can be stored for a long time (primarily in the liver).

Two Forms of Vitamin A are available in the human diet :

  • Preformed Vitamin A
  • Provitamin A

1-Preformed retinoids: Vitamin A exists as preformed retinoids, which are stored in animal tissue. It includes Retinol, Retinal, and Retinoic acid. ( found in Meat, fish, Poultry and dairy foods.)

Retinol, Retinal, and Retinoic acid are the active form of vitamin A.

Most of the preformed vitamin A in the diet is in the form of retinyl esters (C21H30O2). Retinyl ester(Storage Form ) are hydrolyzed in the lumen of the small intestine to yield retinol.

Vitamin A is also known as a Retinol.

2-Provitamin  A carotenoids: The carotenoids are present in both plant and animal food products. Carotenoids pigments are widespread among diverse animal species, with more than 500 different compounds estimated. About 60 of those have provitamin activity.

Beta-Carotene is one of 60 carotenoids of known 500. Beta-Carotene is a precursor, So it is called “Provitamin A” it means your body uses these carotenoids to make Vitamin A in your body.

Other nutritional carotenoids including lycopene( Watermelon is a great source of lycopene), lutein, and zeaxanthin can function as antioxidants.

CHEMISTRY :

Retinol: – C20H30O – found in animal tissues as ‘Retinyl esters’ with long chain fatty acids

Retinal : – C20H28O – oxidation of retinol – Retinol & Retinal are inter-convertible

Retinoic acid: – C20H28O2 – oxidation of retinal – Retinoic acid cannot form retinal or retinol

β – Carotene: C40H56  -There are two ways in which beta-carotene could be converted  to vitamin A: either by cleavage at the Center or by breaking the molecule down from one end

The second of these is thought to be most important biologically.  The breakdown of beta-carotene occurs in the walls of the small intestine  and is catalyzed by the enzyme beta-carotene dioxygenase.

Read also, about

Continue reading “Why do we need Vitamin A? Complete guide on Vitamin A”

Include all Types of Vitamins in Food Everyday . Here Why ?

types of vitamins

Vitamins – are a very important element for the proper functioning of life! These crucial organic compounds are required to be present in a balanced quantity in our daily diet.

As we all have read in our science class, there are various types of vitamins (13 essential vitamins to be exact). All these have their own respected role to play in the human body.

From making your nails shiny to regenerating important body cells, vitamins have a hand in all.

Unfortunately, our human body cannot produce its own vitamins and relies on outsourcing it. Different vitamins are obtained from different sources. Most of the vitamins though are sourced from our meals. That’s why it’s always recommended to have a full-fledged balanced diet!

In this article, we are going to talk exclusively about “All Types of Vitamins” and also explore a few corners of it in brief.

What is Vitamin?

Vitamins are organic compounds (they contain carbon) which are to be taken by an organism in relatively smaller dosage for proper life sustenance and growth. There are various elements of a human body that needs different vitamins for proper functioning.

As already discussed, our body cannot synthesize the much-required vitamins. That’s why it has to procure it from other sources. Neglecting which can result in various medical conditions and a malnourished body.

Vitamins can be categorized into either water or fat-soluble vitamins.

Let’s have a look at what are those two:

Water-soluble Vitamins

Majority of the vitamins are what we call “water-soluble vitamins”. In these types of vitamins, the organic compounds are first dissolved in the water and then dispersed into the bloodstream for its work.

Water-soluble vitamins do not stay in the organism’s system for too long and are excreted via urine (most of the times). This is also the reason why water-soluble vitamins should be taken on a regular basis.

Vitamin B1, B2, B3, B5, B6, B7, B12 (all vitamin B) and Vitamin C are water-soluble.

Fat-Soluble Vitamins

As the name suggests, this type of vitamins is dissolved in fat before dispersing into the bloodstream. Unlike water-soluble vitamins, this particular type can be stored in the organism’s body for a longer period of time.

These types of vitamins are mostly stored in the liver and can stay up to months (sometimes even years).

Vitamin A, D, E and K are fat soluble Vitamins.

Function of Vitamins

There is a total of 13 vitamins found in existence right now. Each one of them has its own beneficiary to provide. The sources from which these vitamins are obtained can be different. Lack of a specific vitamin can lead to some particular health problems.

 

vitamin a good source

Vitamin A (fat-soluble)

It plays an important role in the vision of the human body along with bone growth, reproduction, and the immune system. Vitamin A is also crucial for proper cell functioning.

Deficiency of it can cause vision-related problems like dry cornea (keratomalacia) and night blindness.

Few Sources: carrots, broccoli, sweet potato, butter, liver, kale, spinach, cheese, eggs, and milk.

 

sunlight gives vitamin d

Vitamin D (fat-soluble)

It helps the body to absorb calcium and keep a balance of it along with phosphate.

Deficiency of it can cause the bones of the body to weaken (due to the lack of calcium), rickets and osteomalacia (for adults).

Few Sources: Ultraviolet rays from a source (primarily the sun). Less significant sources can be mushrooms, eggs, and fish.

 

almond has vitamin e

Vitamin E (fat-soluble)

It helps in strengthening the immune system and also is crucial for maintaining healthy skin and eyes.

Deficiency of it rarely occurs (because most of the time it’s stored in the body for a long time) but if it does then a condition which mostly affects newborn babies called “hemolytic anemia” can destroy the blood cells present in the blood.

Few Sources: avocado, almonds, whole grains, vegetable oils, sunflower seeds.

 

vitamin k

Vitamin K (fat-soluble)

It helps in the clotting of the blood after a wound or a scratch etc.

Deficiency of it is also rare as it’s required in much lesser quantity but a condition called bleeding diathesis may occur.

Few Sources: kiwi fruit, avocado, spinach, parsley, and other green vegetables.

 

vitamin c

Vitamin C (water-soluble)

It plays a vital role in producing collagen, which is the connectivity tissue. It’s also an antioxidant. Moreover, it’s important for our bones and skin it also helps the body in absorbing iron.

Deficiency of it can cause a condition called “scurvy”. In the respected condition, the patient feels weak and symptoms like sudden bleeding, pain in the limbs and muscle.

Few Sources: Broccoli, orange, lemons, sprouts, papayas, strawberries, camu camu fruit.

Vitamin: B (all water-soluble)

 

vitamin b1

B1 (thiamine)

This helps convert carbohydrate into energy which is required to fuel the different parts of the body. Also plays a role in conduction nerve signals and muscle contraction.

Deficiency of it can cause a condition called beriberi which can cause fatigue, weakness, and also nerve damage.

Few Sources: sunflower seeds, kale, cauliflower, oranges, eggs, yeast, pork, brown rice.

 

vitamin b2

B2 (riboflavin)

Riboflavin also helps to generate energy from the food that we take. Along with that, it helps keep our nervous system, skin, and eyes healthy.

Deficiency of it can cause a condition called “ariboflavinosis”, sore throat, angular stomatitis.

Few Sources: banana, cheese, milk, asparagus, fish, eggs, yogurt.

 

vitamin b3

B3 (niacin)

Like Vitamin B2, niacin also does a very similar job. It helps keep the nervous system healthy and also generate energy from the food we take.

Deficiency of it can cause pellagra along with dermatitis and diarrhea

Taking too much of this can also be a problem and can cause liver damage in the long run.

Few Sources: leafy vegetables, broccoli, liver, meat, fish, eggs, carrots, avocados.

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