Vitamins are very important for our body. If you want to remain healthy and free from diseases we ought to take vitamins in our diet. A balanced diet id incomplete without vitamins. They help in development of body cells and helps in strengthening the immune system.
Vitamins are divided into two groups:
(a) Fat-soluble vitamins (vit. A,D,E and K)
(b) Water-soluble vitamins (vit. of B,C group)
(a) Fat-soluble vitamins:
Vitamin A: Vitamin A is essential for the construction of many different body tissues. It covers both retinol and beta carotene.
Vitamin D: The nutritionally important form of vitamin D in men is calciferol. This conversion takes place partly in the liver and kidneys and partly in the skin under the influence of sunlight. Its function is to promote intestinal absorption of calcium. It is important for strong teeth.
Vitamin E: It is found in vegetable oils, butter, milk, whole grain, corn. nuts, seeds and spinach. It is important to protect the cell membranes and also important in formation of Red Blood Cells (RBC).
Vitamin K: It is found in cabbage, cauliflower, cereals, soyabean. spinach and other green leafy vegetables. vitamin K helps in clotting of blood. Deficiency of vitamin K causes excessive bleeding from wounds.
Water-soluble Vitamins: These include vitamin B1 B2, B3, B12. and vitamin C. which are not stored by the body.
Vitamin B: It is found in peanuts, fish, eggs, milk, cheese, peas. cereals and meat. Some of the complex vitamins are B1 B2 B3. B6 and B12. These are all water-soluble and necessary for growth and development. Deficiency of vitamin B results in a disease called Beri-Beri, Pellagra, malformation of Red Blood Cells (RBC).
Vitamin C: It is needed for the maintenance of the ligaments, tendons. and other supportive tissues and strong blood vessels. Vitamin C is found in amla, citrus fruits, tomatoes, green leafy vegetables and potatoes.
