VITAMINS FOR A HEALTHY BODY| List of all vitamins for healthy skin, hairs, eyes

Vitamins for a healthy body is like a support of strong base for the huge building, vitamins also acts in the same way in body. They are essential for healthy skin,healthy hair,proper eyesight and many other important function for healthy body.

List of all vitamins

Vitamins are those nutrients which are either not synthesized or not produced in sufficient quantities by the body.

But they act as catalysts in many physiological reactions and are essential for  maintaince of health and development of human body.

Vitamins can be divided into two categories first is FAT SOLUBLE and second is WATER SOLUBLE. Both are essential for the proper functioning of body. 

FAT SOLUBLE VITAMINS

VITAMIN-A (Retinol)

It is important for the normal vision and maintain tissues  (epithelial and glandular tissues).

Vitamin A prevents us from diseases like Night blindness,Corneal xerosis,keratomalacia and Conjuctival xerosis.

Important for formation of skeletal bones.

 

SOURCES OF VITAMIN A

1. Green and yellow vegetables.
2. Milk, butter, cheese, egg yolk and liver oils.

DAILY REQUIREMENT 

1. Adult- 600 to 700ug.
2. Infant- 350 to 400mcg.

VITAMIN- D (Calciferol)

It promotes intestinal absorption of calcium and phosphorus and also helps in maintenance of healthy bones and teeth.

In children it prevents Rickets. 

In adults it prevents from Osteomalcia.(a type of bone disease)

It is necessary for general growth and development. Helps kidneys in reabsortion. 

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SOURCES OF VITAMIN D

1. Sunlight, liver, egg yolk, butter and chees.

DAILY REQUIREMENT 

1. Adult-100IU.
2. Infant-200IU.
3. Children - 200IU.
4. Pregnancy-400IU.
5. Lactation-400IU.

VITAMIN- E (Tocopherol)

It functions as antioxident and promotes immune function. 

Important for a healthy skin and hair.

It's deficiency can cause anaemia and visual dituebance. It prevents breakdown of red blood cells and protect liver from toxins.

SOURCES OF  VITAMIN E

1. Nuts, vegitables,  milk and butter.

DAILY REQUIREMENT 

1. 8 to 10 mg

VITAMIN-K (Phylloquinone)

It helps in blood clotting.

It is important for formation of blood clotting factor 2, 6, 9 and 10.

It's deficiency cause slow blood clotting  and haemorrhage in New born.

SOURCES OF VITAMIN K

1. You can get vitamin k from Cow's milk, fish, leafy vegetables fruits and liver.

DAILY REQUIREMENT 

1. 0.03mg/kg body weight for adults.

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WATER SOLUBLE VITAMINS

VITAMIN-C (Ascorbic acid)

 

• It helps in tissue oxidation .

 

• It also helps to prevent from infection and build immunity. 

 

• Helps in formation of collagen.

 

• Helps on absorption of iron from vegetable foods. 

 

• And also helps in maturation of red blood cells.

 

• It's deficiency can cause swollen and bleeding gums that is called scurvy and also cause delayed wound healing , Anemia or weakness.

SOURCES OF VITAMIN C

1. Fruits such as Amla, Guava,lime,Orange green vegetables, tomatoes and other citrus fruits.

DAILY REQUIREMENT 

1. Adolt- 40 to 60mg.
2. Infant- 25 to 30mg.
3. Lactation-70 to 80mg.

VITAMIN-B1 (Thiamine)

It helps in metabolism of carbohydrate.

It's deficiency can cause Beri-Beri.

 

SOURCES OF VITAMIN B1

1. Vitamin B1 can be get from cereals, wheat, but pulses, yeast, egg yolk and liver.

DAILY REQUIREMENT 

1. Adult- 1.2 to 1.6mg.
2. Infand- 0.2 to 0.4mg.

VITAMIN-B2 (Riboflavin)

It's also helps in metabolism of carbohydrate and proteins. 

It's deficiency can cause stomatitis ( a type diseases that cause cuts in angle of mouth)

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SOURCES OF VITAMIN B2

1. Milk, egg, liver, fish and green leafy vegetables. 
2. Sprouted pulses.

DAILY REQUIREMENT 

1. Adult- 1.4 to 1.8mg.
2. Infant- 0.3 to 0.4mg.

VITAMIN-B3 (Niacin)

It helps on metabolism of protein fat carbohydrate. 

It also helps in normal functioning of skin intestines and nervous system. 

It deficiency can cause pellagra which is dermatitis, dementia and diarrhoea. 

SOURCES  OF VITAMIN B3

1. VITAMIN B3 found in pulses, legumes, fish, meat,kidney and liver.

DAILY REQUIREMENT 

1. Adult- 16 to 20mg.
2. Infant- 700mcg per kg body weight.

VITAMIN-B5 (Pantothenic acid)

It helps in metabolism of amino acid.

SOURCES OF VITAMIN B5

1. It is found in liver, egg, yeast and vegitables. 

DAILY REQUIREMENT 

1. 10mg for adults.

VITAMIN-B6 (Pyridoxine)

It helps in metabolism of fat, Amino acid, carbohydrates and maintenance of nerve. 

SOURCES OF VITAMIN B6

1. It is found in meat, liver, egg, vegetables beens and cereals.
2. Dry yeast, wheat husk, beans and powdered milk.

DAILY REQUIREMENT 

1. Adult- 2 to 2.5mg.
2. Imfanf- 0.1 to 1-0mg.

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VITAMIN-B7 (Biotin)

It also helps in metabolism of fat and carbohydrate. 

It's deficiency can cause dermatitis and Hypercholesterolaemia.

SOURCES OF VITAMIN B7

1. It is found in Yeast, liver, kidney,pulses and nuts.

DAILY REQUIREMENT 

1. Adult- 100mcg.

VITAMIN-B9 (Folic acid)

It helps in synthesis of DNA.

Needed for normal development of blood cells in merrow.

It's deficiency can cause megaloblastic Anemia, Glossitis, Diarrhoea and other gastrointestinal problems.

SOURCES OF VITAMIN B9

1. It is found in leafy vegetables, liver, kidney,milk and other dairy products.

DAILY REQUIREMENT 

1. Adult- 100mcg.
2. Infant-25 to 30mcg.
3. Pregnancy- 400mcg.
4. Lactation-150mcg.

VITAMIN-B12 (Cynocbalamine)

It helps in DNA synthesis. 

It's deficiency can cause megaloblastic Anemia and degeneration of of nerve fibers of spinal cord.

Helpful in treatment of neurological disorder . 

SOURCES OF VITAMIN B12

1. It can also found in liver, kidney, egg, meat, fish, milk and chees. 

DAILY REQUIREMENT 

1. Adult- 1mcg.
2. Infant-0.2mcg.

Small quantities of these chemical substances are sufficient to meet their requirement. Ordinarily nature fulfils the requirement but the diet has to be a balanced diet