Vitamin A

Vitamin A, a fat-soluble vitamin, plays essential roles in vision, growth, and development; the development and maintenance of healthy skin, hair, and mucous membranes; immune functions; and reproduction.

Functions and benefits of Vitamin A

Vitamin A maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. Vitamin A promotes good vision, especially in dim light. It may also be required for reproduction and breast-feeding.

Carotenoids are dark colored dyes found in plant foods that can turn into a form of vitamin A. One such carotenoid is beta-carotene. Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by unstable substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the degenerative processes seen in aging.

Benefits of vitamin A in human body are :-

* It helps us to see in dim light.
* It helps us to grow bones normally.
* Assists maintaining health skin and mucous membranes protecting the body's major organs.
* Vitamin A is considered a fat-soluble vitamin. This means it is stored in your body’s fat cells and liver until used.
* Vitamin A great tool for fighting infection.

Recommended Dosage for Vitamin A

The RDA for vitamin A is 4,000 IU every day for women and 5,000 IU every day for men. Higher doses are typically given for due to any illness of these vitamins.

Food sources of Vitamin A

Retinol is found in foods that come from animals such as whole eggs, milk, and liver.

Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. Major dietary contributors of retinol are milk, margarine, eggs, beef liver and fortified breakfast cereals, whereas major contributors of provitamin A carotenoids are carrots, cantaloupes, sweet potatoes, and spinach.

Deficiency Symptoms of Vitamin A

Associated with the high incidence of blindness, viral infections, and child mortality that occurs in impoverished populations. Vitamin A deficiency affects the health of the skin, hair, eyes, and immune system, though loss of appetite, bone abnormalities, and growth retardation are also associated with inadequate intake of this vitamin.

A tell-tale sign of vitamin A deficiency is hyperkeratosis, a goose bump-like appearance of the skin caused by excessive production of keratin that blocks hair follicles. In initial stages, hyperkeratosis is found on the forearms and thighs, where the skin becomes dry, scaly, and rough. In advances stages, hyperkeratosis affects the whole body, causing hair loss.

Described as low storage levels of vitamin A that do not cause obvious deficiency symptoms. This mild degree of vitamin A deficiency may increase children's risk of developing respiratory and diarrheal infections, decrease growth rate, slow bone development, and decrease likelihood of survival from serious illness. Children considered to be at increased risk for subclinical vitamin A deficiency include :-

* toddlers and preschool age children;
* children living at or below the poverty level;
* children with inadequate health care or immunizations;
* children living in areas with known nutritional deficiencies;
* recent immigrants or refugees from developing countries with high incidence of vitamin A deficiency or measles; and
* children with diseases of the pancreas, liver, or intestines, or with inadequate fat digestion or absorption.
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Vitamin B1

Vitamin B1, known as thiamin, helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.

Vitamin B1 is a water-soluble vitamin. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream.

Functions and benefits of Vitamin B1

Thiamin is important for the normal functioning of nerves in human body; it is necessary for the synthesis of acetylcholine, a neurotransmitter which affects several brain functions including memory. Apart from Alzheimer, thiamin is also prescribed to treat nervous disorders disease like multiple sclerosis, Bell’s palsy and neuritis.

Most cells in the body depend on sugar as an energy source. When oxygen is used to help convert sugar into usable energy, the process of energy generation is called aerobic energy production. This process cannot take place without adequate supplies of vitamin B1, since B1 is part of an enzyme system that enables oxygen-based processing of sugar.

Vitamin B1 functions in this energy-production capacity, it is usually present in the form of TDP, or thiamin diphosphate.

Recommended Dosage for Vitamin B1

Women should have to take 1.1 milligrams every day, and men should have to take 1.5 milligrams every day.

Food sources of Vitamin B1

Some of the best food sources of vitamin B1 include peanuts, sunflower seeds, beans, beef liver, pork, seafood and egg yolks. Thiamine is found naturally in the following foods, each of which contains at least 0.1mg of the vitamin per 28-100g : Green peas, Spinach, Liver, Beef, Pork, Navy beans, Nuts, Pinto beans, Soybeans, Whole-grain and Enriched Cereals, Breads, Yeast, and Legumes.

Deficiency Symptoms of Vitamin B1

Its ability to disrupt the body's energy production, one of the first symptoms of vitamin B1 deficiency is loss of appetite that reflects the body's listlessness and malaise.

Inability of the nervous system to ensure proper muscle tone in the GI tract can lead to indigestion or constipation, and muscle tenderness, particularly in the calf muscles.

Other symptoms related to nerve dysfunction are commonly associated with thiamin deficiency, since the myelin sheaths wrapping the nerves cannot be correctly made without adequate thiamin. These nerve-related symptoms include "pins and needles" sensations or numbness, especially in the legs.

Systemic thiamine deficiency can lead to myriad problems including neurodegeneration, wasting, and death. A lack of thiamine can be caused by malnutrition, alcoholism, a diet high in thiaminase-rich foods and foods high in anti-thiamine factors .

Well-known syndromes caused by thiamine deficiency include Wernicke-Korsakoff syndrome and beriberi, diseases also common with chronic alcoholism.
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Vitamin B2

Vitamins B2 is also called Riboflavin. It is a water-soluble vitamin, which is involved in vital metabolic processes in the body, and is necessary for normal cell function, growth, and energy production. Small amounts of riboflavin are present in most animal and plant tissues.

Riboflavin, works with other vitamins in the B complex to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision.

Functions and benefits of Vitamin B2

The metabolism of some vitamins and minerals also require riboflavin. Riboflavin is essential for tissue respiration and the generation of energy from the carbohydrates, acids and fats. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates.

Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body, and is necessary for normal cell function, growth, and energy production. Vitamin B2 or riboflavin is essential in formation of antibodies and red blood cells.

Riboflavin is often used as a tracer of medication compliance in the treatment of patients with alcohol dependence, mental disorders, and other conditions. Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.

Recommended Dosage for Vitamin B2

Women should have 1.1 milligrams of riboflavin daily and men should have 1.7 milligrams daily. Child from 0to 6 months have to take 0.3mg, Child from 7to 12 months have to take 0.4mg, Child from 1to 3 years have to take 0.5mg and child for 4 to 8 years have to take 0.6mg.

Food sources of Vitamin B2

The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, brussel sprouts, and spinach. Flour and cereals are enriched with riboflavin. Riboflavin is stable when heated but will leach into cooking water. It is easily destroyed by light, and foods stored in clear containers will lose their riboflavin content in a short period of time.

* Riboflavin-enriched breads and cereals
* Red meats
* Green, leafy vegetables
* Dairy products

Deficiency Symptoms of Vitamin B2

Vitamin B2 deficiency by itself is uncommon. It usually occurs with deficiencies of other B vitamins in people who have a protein and calorie deficiency. Chronic disorders, such as heart disease, cancer, and diabetes mellitus, and malabsorption disorders increase the risk of vitamin B2 deficiency, as can hemodialysis and peritoneal dialysis—procedures that filter the blood.

Symptoms are vague. They include painful *****s in the corners of the mouth and on the lips and a sore mouth and tongue. The tongue may turn magenta, and greasy (seborrheic) patches may appear around the nose and in the area between the nose and the lips.

Symptoms of riboflavin deficiency include fatigue; slowed growth; digestive problems; *****s and sores around the corners of the mouth; swollen magenta tongue; eye fatigue; soreness of the lips, mouth and tongue; and sensitivity to light.

Common symptoms are :-

Anemia
*****s and sores at the corners of the mouth
Dizziness
Hair loss
Inflammation of the mouth and tongue
Insomnia
Retarded growth and slowed mental response
Skin lesions

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Vitamin B3

Vitamin B3 is a water-soluble vitamin vital for energy release in tissues and cells. Vitamin B3 is also called niacin. Like all the B-complex vitamins, it is important for converting calories from protein, fat and carbohydrates into energy. But it also helps the digestive system function and promotes a normal appetite and healthy skin and nerves.

Niacin plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood. Niacin needs can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin.

Functions and benefits of Vitamin B3

Like its fellow B-complex vitamins, niacin is important in energy production. Two unique forms of vitamin B3 are essential for conversion of the body's proteins, fats, and carbohydrates into usable energy. Niacin is also used to synthesize starch that can be stored in the body's muscles and liver for eventual use as an energy source.

Since the ingestion of large therapeutic amounts of nicotinic acid usually produces a flushing reaction, niacin prescribed for nutritional deficiency is frequently taken as nicotinamide, though the benefits and reactions are not identical to the nicotinic acid form of niacin. Niacin and niacinamide also have different applications. It its niacinamide form, it is useful in arthritis and early-onset type I diabetes; niacin is an effective reducer of high cholesterol levels.

Recommended Dosage for Vitamin B3

* 0-6 months: 2 milligrams
* 6-12 months: 4 milligrams
* 1-3 years: 6 milligrams
* 4-8 years: 8 milligrams
* 13mg for adult women up to 50 years; 12mg for adult women over 50 years
* 17mg for adult men up to 50 years; 16mg for adult men over 50 years

One should not take more than 150 mg of niacin, because this leads to facial flushing. Very large intakes (>3000 mg) may cause liver damage.

Food sources of Vitamin B3

The best dietary sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef kidney, pork, turkey, chicken, veal, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts.

Deficiency Symptoms of Vitamin B3

Its unique relationship with energy production, vitamin B3 deficiency is often associated with general weakness, muscular weakness, and lack of appetite. Skin infections and digestive problems can also be associated with niacin deficiency.

Severe lack of niacin causes the deficiency disease pellagra, whereas a mild deficiency slows down the metabolism decreasing cold tolerance. Extemely high doses of niacin can cause niacin maculopathy, a thickening of the macula and retina which leads to blurred vision and blindness. The recommended daily allowance of niacin is 2-12 mg a day for children, 14 mg a day for women, 16 mg a day for men, and 18 mg a day for pregnant or breast-feeding women. Over 20 mg per day may produce hot flushes lasting 15-30 minutes in duration.




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Vitamin B5

Vitamin B5, most commonly called pantothenic acid, is a member of the B-complex family of vitamins. In its metabolically active form, vitamin B5 gets combined with another small, sulfur-containing molecule to form coenzyme A. This conversion allows vitamin B5 to participate in a wide variety of chemical reactions.

Functions and benefits of Vitamin B5

When found in its CoA form, vitamin B5 plays a pivotal role in helping release energy from sugars, starches, and fats. Most of this energy release occurs in the energy production factories found in every cell called the mitochondria. Increased levels of vitamin B5 in the blood of marathon runners, for example, has led to interest in this vitamin as a potential aid in physical training, where sustained energy release from the mitochondria is critical.

The benefits of vitamin B5 vitamin may also potentially be used: "orally for osteoarthritis, rheumatoid arthritis, Parkinson's disease, peripheral neuritis, premenstrual syndrome (PMS), prostatitis, protection against mental and physical stress.

Recommended Dosage for Vitamin B5

Avoid vitamin B imbalance, take a B-complex formula that includes Vitamin B5 or with other B vitamins.

* Regular stress relief 250-500-mg per day
* Rheumatoid Arthritis 2,000-mg (1,000-mg twice a day)
* Lower Cholesterol/Triglycerides 900-mg (300-mg three times a day)

This vitamin is available in 100-mg, 250-mg, and 500-mg capsules. Vitamin B5 should be taken with water after eating.

Food sources of Vitamin B5

The best dietary sources for Vitamin B5 are beef

* Poultry
* Fish
* Brewer's yeast
* Whole-grain breads
* Whole grain cereals
* Legumes
* Avocados
* nuts
* Cheese
* Potatoes
* Eggs
* Milk and bananas
* Peanut butter
* Peanuts
* Peas
* Soybeans
* Sunflower seeds
* Wheat germ
* Whole-grain products.

Deficiency Symptoms of Vitamin B5

Vitamin B5 is needed to release energy from carbohydrates and fats, its deficiency is often related to low energy-related symptoms. These symptoms include fatigue, listlessness, and sensations of weakness. One rare symptom of B5 deficiency is called "burning foot syndrome. Symptoms of deficiency, such as insomnia, leg cramps, or burning feet, have only occurred in experimental situations. Even then, severe symptoms have occurred only if people also take a drug that interferes with the vitamin.




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Vitamin B6
Vitamin B6 is one of the best-studied of all B vitamins and has one of the greatest varieties of chemical forms. The forms of this vitamin all begin with the letters "pyr," and include pyridoxine, pyridoxal, pyridoxamine, pyridoxine phosphate, pyridoxal phosphate, and pyridoxamine phosphate.

Vitamin B6 is also known as pyridoxine hydrochloride. Vitamin B6 is very important and needed for more than 100 enzymes involved in protein metabolism. It is also essential for red blood cell metabolism.

Functions and benefits of Vitamin B6

Vitamin B6 plays a role in the synthesis of antibodies by the immune system. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and also acts in the formation of red blood cells. It is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitaminB6.

Vitamin B6 helps in the manufacturing of amino acids in human body. Actually amino acids use to build proteins in human body. And as we all know, proteins are essential for the repair and growth of our tissue. Vitamin B6 is an especially important vitamin for maintaining healthy nerve and muscle cells. It is also important in the production of DNA and RNA, the body's genetic material. One of the most important and effective vitamins is vitamin B6 for human body.

Recommended Dosage for Vitamin B6

Men should ingest 2mg daily and women 1.6mg. People on a high protein diet, and those who drink heavily need more B6. Women on the Pill also tend to have a low level of B6.

Food sources of Vitamin B6

Vitamin B6 is found in a wide variety of foods like in beans, meat, poultry, fish, and some fruits and vegetables. Major sources of vitamin B6 include: cereal grains, legumes, vegetables, potatoes, milk, cheese, eggs, fish, liver, meat, and flour.

Deficiency Symptoms of Vitamin B6

Vitamin B6 deficiency can cause seizures in infants. In adults, it can cause anemia and inflammation of the skin with redness and greasy scaling. The hands and feet may feel numb and prickling—a pins-and-needles sensation. The tongue may become sore and red, and *****s may form in the corners of the mouth. The person may become confused, irritable, and depressed.

The diagnosis is based on the person's circumstances, symptoms, and response to vitamin B6 supplements. Blood tests to confirm the diagnosis are not readily available. People who have the deficiency or who are taking a drug that depletes vitamin B6 reserves should take vitamin B6 supplements.

Vitamin B6 deficiency symptoms will be very much like those of B2 and B3. Vitamin B6 is needed by the body to manufacture its own B3 vitamin.



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Vitamin B7

Vitamin B7 is known as vitamin Biotin, or occasionally as vitamin H. It is a B-complex vitamin which is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine.

Vitamin B7, more commonly known as biotin, is a water-soluble nutrient that is part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Biotin is essential for the metabolism of carbohydrate and fat.

Functions and benefits of Vitamin B7

People with diabetes may find Biotin beneficial because it has been known to increase the body's reaction to insulin. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn's disease, hair loss, Parkinson's disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis.

Vitamin B7 has a number of important functions and benefits. For example it:

* It helps to relieve muscle pain.
* Biotin helps in the synthesis of fatty acids
* It helps in energy metabolism
* Biotin helps in the synthesis of amino acids and glucose.

Recommended Dosage for Vitamin B7

Its estimated minimum daily requirement is between 30 mcg to 300 mcg for both man and women. In people without disorders of biotin metabolism, doses of up to 5 mg/day for two years were not associated with adverse effects.

Food sources of Vitamin B7

Biotin is found in many foods, but generally in lower amounts than other water-soluble vitamins. Natural sources of biotin include egg yolk, liver, kidney, cooked oats, soybeans, unpolished rice, brewer's yeast, nuts and milk. Egg whites contain a chemical that binds to biotin very strongly and prevents it being absorbed into the blood from the intestines.

Deficiency Symptoms of Vitamin B7

Vitamin B7can be induced in humans by feeding them raw egg whites, which contain a protein that binds biotin and prevents its absorption. Long-term antibiotic use can interfere with biotin production in the intestine and increase the risk of deficiency symptoms, such as dermatitis, depression, hair loss, anemia, and nausea. Long-term use of anti-seizure medications may also lead to biotin deficiency. Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss, and anemia. Biotin is necessary for both metabolism and growth in humans, particularly with reference to production of fatty acids, antibodies, digestive enzymes, and in niacin metabolism.



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Vitamin B9

Vitamin B9 is also known as Folic Acid or Folate. This vitamin is required for energy production, formation of red and white blood cells (immunity), and is considered brain food. Normal red blood cell production prevents anemia

Vitamin B9 is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose, which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, are essential in the breakdown of fats and protein. B complex vitamins also play an important role in maintaining muscle tone along the lining of the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Functions and benefits of Vitamin B9

Folic acid has played several important roles in the metabolic processes in the body.
It is essential for the normal growth and maintenance of all cells because it acts as a coenzyme for normal DNA and RNA synthesis. Pregnant women who are thinking of becoming pregnant or who are pregnant often require additional supplementation of folic acid. Folic acid also assists in digestion, and the nervous system, and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety. Folic acid may play an important role in prevention of certain cancers: lung, colon, and cervical. Synthetic folic acid supplements may be used in the treatment of disorders associated with folic acid deficiency and may also be part of the recommended treatment for certain menstrual problems and leg ulcers. People who are at high risk of strokes and heart disease may greatly benefit by taking folic acid supplements.

Recommended Dosage for Vitamin B9

For everyone whose are 11 years and older the Recommended Daily Allowance is 400 micrograms. Women need an additional 400 micrograms of folic acid each day during pregnancy, and an extra 100 micrograms while breastfeeding. Check with a medical professional before giving Vitamin B9 to an infant or child, or if prescription medication is taken regularly.

Food sources of Vitamin B9

Rich sources of folic acid are spinach, dark leafy greens, asparagus, turnip, beet and mustard greens, Brussels sprouts, salmon, orange juice, avocado, and milk, whole grains, wheat germ, bulgur wheat, kidney beans lima beans, soybeans, beef liver, brewer's yeast, root vegetables, , white beans and lima beans.

Deficiency Symptoms of Vitamin B9

A deficiency of folic acid limits cell function (cell division and protein synthesis) and affects the normal growth and repair of all cells and tissues in the body.
The tissues that have the fastest rate of cell replacement are affected first.

* Anemia
* Gastrointestinal upset
* Memory problems
* Impaired brain and nerve functions
* Birth defects



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Vitamin B12

Vitamin B12 helps maintain healthy nerve cells and red blood cells. It is also needed to help make DNA, the genetic material in all cells. Vitamin B12 is also called cobalamin because it contains the metal cobalt.

Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases vitamin B12 from proteins in foods during digestion. Once released, vitamin B12 combines with a substance called intrinsic factor (IF). This complex can then be absorbed by the intestinal tract.

Functions and benefits of Vitamin B12

Methylcobalamin is required for the function of the folate-dependent enzyme, methionine synthase. This enzyme is required for the synthesis of the amino acid, methionine, from homocysteine. Methionine is required for the synthesis of S-adenosylmethionine, a methyl group donor used in many biological methylation reactions, including the methylation of a number of sites within DNA and RNA. Methylation of DNA may be important in cancer prevention. Inadequate function of methionine synthase can lead to an accumulation of homocysteine, which has been associated with increased risk of cardiovascular diseases.

The benefits of vitamin B12 help with the synthesis of both amino and fatty acids. Vitamin B12 is highly beneficial in various forms. Methylcobalamin, the coenzyme form of vitamin B12 is a body-friendly version, which means that no metabolic steps are required for its ingestion and it can be used it in its normal form. Vitamin B12 helps in the formation of red blood cells and in the maintenance of the central nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. B12 plays a vital role in the metabolism of fatty acids essential for the maintainence of myelin.

Recommended Dosage for Vitamin B12

Recommended dietary allowances are 2.4 micrograms per day for adults and adolescents aged 14 years and older, 2.6 micrograms per day for adult and adolescent pregnant females, 2.8 micrograms per day for adult and adolescent lactating females.

The following is a list of the amount of folate contained in 100g of these foods:

* calf liver (fried) – 58 micrograms
* cheddar cheese – 2.4 micrograms
* salmon (grilled) – 5 micrograms
* steak – 2 micrograms

Food sources of Vitamin B12

Vitamin B12 is found in most foods of animal origin. Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products.

Deficiency Symptoms of Vitamin B12

Vitamin B12 plays an important role in DNA synthesis and neurologic function. Deficiency can lead to a wide spectrum of hematologic and neuropsychiatric disorders that can often be reversed by early diagnosis and prompt treatment.

Vitamin B12 deficiency results in impairment of the activities of B12-requiring enzymes. Impaired activity of methionine synthase may result in elevated homocysteine levels, while impaired activity of L-methylmalonyl-CoA mutase results in increased levels of a metabolite of methylmalonyl-CoA, called methylmalonic acid. Individuals with mild vitamin B12 deficiency may not experience symptoms, although blood levels of homocysteine and/or MMA may be elevated.



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Vitamin C

Vitamin C is a water soluble and an antioxidant vitamin. Vitamin C is also known as ascorbic acid. It is one of the more readily available vitamins for most people around the world. Commercial vitamin C is often a mix of ascorbic acid, sodium ascorbate and/or other ascorbates.

Vitamin C is a nutrient required in very small amounts to allow a range of essential metabolic reactions in the body. Vitamin C is principally known as a water-soluble anti-oxidant and has been found to prevent scurvy. It is also known by the chemical name of its principal form, L-ascorbic acid or simply ascorbic acid.

Functions and benefits of Vitamin C

Vitamin C is required for the growth and repair of tissues in all parts of body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well-known antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.

Vitamin C also helps prevent atherosclerosis by strenghtening the artery walls through its participation in the synthesis of collagen, and by preventing the undesirable adhesion of white blood cells to damaged arteries. An adequate intake of the vitamin is highly protective against stroke and heart attack.

Recommended Dosage for Vitamin C

Early US and Canadian RDAs suggested that 20 mg of Vitamin C per day would prevent scurvy; and, to leave a margin of error, 40 mg per day was recommended. Later, concerns that Vitamin C is destroyed by storage and cooking, and that food estimates of Vitamin C content may be misleading, lead to the increase in RDA to 60 mg per day.

Food sources of Vitamin C

Some excellent sources of vitamin C are oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C. Meat, fish, poultry, eggs, and dairy products contain much smaller amounts, and cereal grains contain essentially none. Losses of vitamin C occur when foods are cooked in large amounts of water, exposed to extensive heating, or exposed to air.

Deficiency Symptoms of Vitamin C

Symptoms of the vitamin C deficiency disease called scurvy - including bleeding gums and skin discoloration due to ruptured blood vessels - are rare in the U.S. Poor wound healing, however, is not rare, and can be a symptom of vitamin C deficiency. Weak immune function, including susceptibility to colds and other infections, can also be a telltale sign of vitamin C deficiency. Since the lining of our respiratory tract also depend heavily on vitamin C for protection, respiratory infection and other lung-related conditions can also be symptomatic of vitamin C deficiency.

A deficiency in vitamin C will result in a loss of collagen, which means the body will tend to bruise easier, as well as bleed, and be unable to form supportive scar tissue - a critical factor in healing. Symptoms include fatigue, depression, and connective tissue defects. In infants and children, bone growth may be impaired.



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Vitamin D
Vitamin D is a fat soluble vitamin that is found in food and can also be made in your body after exposure to ultraviolet rays from the sun. Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin.

Vitamin D is a fat soluble vitamin. Vitamin D play an important role in the human body to absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones.

Functions and benefits of Vitamin D

Most important functions of this vitamin is the regulation of calcium absorption and metabolism. Without sufficient Vitamin D, even if there is sufficient dietary calcium available, it will not be properly absorbed and metabolized. Beyond calcium metabolism, Vitamin D is now being recognized as critical to a number of other body systems.

The body cannot absorb calcium from food or supplements without an adequate intake of vitamin D. Vitamin D's immunomodulatory abilities may also play a role in its anti-cancer activity. Vitamin D increases the potency of cytokines and enhances the phagocyte activity and antibody-dependent cytotoxicity of macrophages and that it boosts natural killer cell activity and helps regulate T cells, among other things.

Recommended Dosage for Vitamin D

For vitamin D for adults are the same in males and females, but increase with age.

* Ages 19-50: 200 International Units (IU)
* Ages 51-69: 400 IU
* Age 70 and older: 600 IU

Food sources of Vitamin D

Food sources that are high in Vitamin D include:

· Butter and margarine
· Cheese
· Egg yolk
· Fish liver oils
· Fortified cereals and bread
· Fortified milk
· Herring
· Mackerel
· Oysters
· Salmon

Deficiency Symptoms of Vitamin D

A deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate, when there is limited exposure to sunlight, when the kidney cannot convert vitamin D to its active form, or when someone cannot adequately absorb vitamin D from the gastrointestinal tract.

The classic vitamin D deficiency diseases are rickets and osteomalacia. In children, vitamin D deficiency causes rickets, which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones.

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Vitamin P

Vitamin P is also called Bioflavonoids. Bioflavonoids are the water-soluble companions of ascorbic acid, usually found in the same foods. If vitamin P is not present in human body then its main function is to keep blood vessels healthy. Bioflavonoids are often used in vitamin C supplements because they enhance the absorption and action of this vitamin.

Functions and benefits of Vitamin P

Bioflavonoids protect vitamin C from oxidation and increase absorption of vitamin A. The main use of the bioflavonoids is to provide synergy in the utilization of vitamin C; therefore they contribute too many vitamin C applications for example, the treatment of colds and flus.

Another important quality of Bioflavonoids is their effectiveness as an anti-inflammatory. It's possible that consuming Bioflavonoids benefits muscle and joints by helping bruises in these areas heal faster.

Because of its ability to relax the muscles in the cardiovascular system, there is a possibility that Vitamin P may play a role in lowering blood pressure. Some other areas being researched are Vitamin P's ability to interfere with growing tumors, and how it impacts other types of bleeding such as nosebleeds, hemorrhoids and bleeding in the retina.

Recommended Dosage for Vitamin P

In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind. No dosage has been determined but 500 mg per day is indicated for supplementation. If you are suffering from cold sores, consider taking a supplement of 1,000-mg Vitamin C and 1,000 mg Bioflavonoids, and then 500 mg of each, three times a day.

Food sources of Vitamin P

This vitamin is found in apricots, bilberry, blackcurrants, broccoli, buckwheat, Cherries, Citrus fruits, Ginkgo, Grapes, Green Pepper, Green tea, Hawthorn, Milk thistle, Onions, Red wine, Rose hips, Tomatoes, Yarrow.

Red wine also is a good source of Bioflavonoids and even medical professionals recommend drinking a glass with dinner. Buckwheat, ginkgo, green tea, milk thistle, hawthorn, rose hip and yarrow all contain Bioflavonoids, as well.

Deficiency Symptoms of Vitamin P

If a diet contains enough fruit and vegetables, bioflavonoids should not be deficient, but deficiency would show up as bruising.



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Vitamin K
Vitamin K is a fat-soluble vitamin. Vitamin K is found in nature in two forms i.e. K1 and K2. K1 is also called phylloquinone is found in plants and vitamin K2 is also called menaquinone, which can be synthesized by many bacteria. Vitamin K cannot be made by our bodies, but not all vitamin K needs to be obtained from food, because bacteria in our gut can make it.

Vitamin K is a necessary participant in synthesis of several proteins that mediate both coagulation and anticoagulation. Vitamin K deficiency is manifest as a tendency to bleed excessively. Indeed, many commercially-available rodent poisons are compounds that interfere with vitamin K and kill by inducing lethal hemorrhage.

Functions and benefits of Vitamin K

Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.

Vitamin K is a necessary in synthesis of several proteins that mediate both coagulation and anticoagulation. When someone is vitamin K deficient, their blood does not clot normally when they are cut and it is difficult to stop the bleeding. When the body is injured, vitamin K initiates the process of healing by slowing and stopping the bleeding. For this reason, vitamin K is often given to patients before surgery to prevent excessive bleeding. Vitamin K also prevents the hardening of the arteries. Vitamin K supplements may improve bone mass in postmenopausal women. Vitamin K prevents calcification of arteries and other soft tissue. Vitamin K may play a role in the regulation of blood sugar.

Recommended Dosage for Vitamin K

Infants from 0 to 1 year have to take 10 mg per day.

Children:-

* Children 1 to 3 years have to take 15 mg per day.
* Children 4 to 6 years have to take 20mg per day
* Children 7 to 10 years have to take 30mg per day.

Male:-

* Males 11 through 14 yrs have to take 45mg per day.
* Males 15 through 18 yrs have to take 65mg per day.
* Males 19 through 24 yrs have to take 70mg per day.
* Males 25 through 50 yrs have to take 80mg per day.
* Males 51 to elder’s yrs have to take 80mg per day.

Female:-

* Females 11 to 14years have to take 45mg per day.
* Females 15 to 18years have to take 55mg per day.
* Females 19 to 24years have to take 60mg per day.
* Females 25 to 50years have to take 65mg per day.

51 years and older females have to take 65mg per day. Pregnant women have to take 65mg per day.

Food sources of Vitamin K

Foods that contain a significant amount of vitamin K include beef liver, green tea, turnip greens, broccoli, kale, spinach, cabbage, asparagus, and dark green lettuce. Chlorophyll, which is water soluble, is the substance in plants that gives them their green color and provides vitamin K.

Deficiency Symptoms of Vitamin K

Vitamin K deficiency is very rare and occurs when there is an inability to absorb the vitamin from the intestinal tract. Vitamin K deficiency can occur after prolonged treatment with oral antibiotics. People at risk for developing vitamin K deficiency include those with chronic malnutrition, or conditions which limit absorption of dietary vitamins such as biliary obstruction, celiac disease or sprue, ulcerative colitis, regional enteritis.

Vitamin K is known to be needed to coagulate blood and to maintain proper bone density. It plays a key role in proper development of the fetus. Deficiencies of vitamin K have been linked to:

Heavy menstrual bleeding
Gastrointestinal bleeding
Hematuria (blood in the urine)
Nosebleeds
Eye hemorrhages
Anemia
Gum bleeding
Prolonged clotting times
Hematomas
Hemorrhaging
Ovarian Hemorrhaging
Easy bruising
Purpura
Osteopenia
Osteoporosis
Fractures
Hypercalciuria
Liver Cancer

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Vitamin E

Vitamin E is a fat-soluble vitamin present in many foods, especially certain fats and oils. It is one of a number of nutrients called antioxidants. Some other well known antioxidants include vitamin C and beta-carotene. Antioxidants are nutrients that block some of the damage caused by toxic by-products released when the body transforms food into energy or fights off infection. The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as heart disease, cancer, and a host of inflammatory conditions like arthritis. Antioxidants provide some protection against these conditions and also help reduce the damage to the body caused by toxic chemicals and pollutants.

Vitamin E is a fat-soluble vitamin that exists in eight different forms. Each form has its own biological activity, which is the measure of potency or functional use in the body. It present in many foods, especially certain fats and oils. Some members of the vitamin E family are called tocopherols. These members include alpha tocopherol, beta tocopherol, gamma tocopherol, and delta tocopherol.

Functions and benefits of Vitamin E

Vitamin E, a fat-soluble vitamin, is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues.

The most important function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. It protects polyunsaturated fats and other oxygen-sensitive compounds such as vitamin A from being destroyed by damaging oxidation reactions. However, as with betacarotene, the effect of vitamin E in preventing heart disease may be both timing-sensitive and dose sensitive. Vitamin E may protect the liver and the rest of the body against environmental pollutants such as ozone and other constituents of smog. People receiving chemotherapy or radiation can also be protected with additional vitamin E supplementation.

Recommended Dosage for Vitamin E

The recommended dietary allowance (RDA) for vitamin E is quite low, 15 mg to 20 International Units (IU) per day. The most commonly prescribed dosage of supplemental vitamin E for adults is approximately 300 to 800 IU per day.

Food sources of Vitamin E

Food source of vitamin E are wheat germ oil, sunflower oil, hazelnut, walnut oil, Peanut oil, chestnut, coconut, tomatoes, carrots, soybean oil, olive oil, peanut, pollard, corn, asparagus, oats, soybean.

Deficiency Symptoms of Vitamin E

Vitamin E deficiency affects the central nervous system and may result in progressive neuromuscular disease characterized by loss of reflexes, muscle weakness, loss of balance and impaired ability to coordinate voluntary movements (ataxia). Premature infants who have a vitamin E deficiency are at risk of several serious disorders. They may develop a form of anemia in which red blood cells rupture (hemolytic anemia).

Vitamin E deficiency is rare in humans. There are three specific situations when a vitamin E deficiency is likely to occur.

1. persons who cannot absorb dietary fat due to an inability to secrete bile or with rare disorders of fat metabolism are at risk of vitamin E deficiency;
2. individuals with rare genetic abnormalities in the alpha-tocopherol transfer protein are at risk of vitamin E deficiency and
3. premature, very low birth weight infants are at risk of vitamin E deficiency.

Blood levels of vitamin E may also be decreased with zinc deficiency. Vitamin E deficiency is usually characterized by neurological problems associated with nerve degeneration in hands and feet. These symptoms are also associated with other medical conditions.

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