Introduction
Vitamins are organic molecules that are essential micro nutrients required by organisms in small quantities for the proper functioning of the organism. Thus, Vitamins are organic compounds that are needed in small quantities to sustain life. They are substances that the human body requires to grow and develop normally. The article Vitamins and Food Sources present the list of Vitamins their Chemical Names and Food Sources. The 13 Vitamins required by human body are: Vitamin A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). This article plays a prominent role in GA/GK preparation in many competitive exams.
All natural vitamins are organic food substances found only in living things, i.e. plants and animals. The human body cannot manufacture or synthesize vitamins [ with few exceptions: Vitamin D & Vitamin K]. They must be supplied by the diet or in dietary supplements. They are essential for the normal functioning of our bodies. They are necessary for growth, vitality, health, and for the prevention and cure of many diseases.
Vitamins
Vitamins do not give calories or energy but do help to stay healthy. There are two types of vitamins: water soluble and fat soluble. Water soluble include vitamin B1, B2, B3, B6, B12, vitamin C, biotin and folate. They are not stored in large amounts in the body, and any extra is lost through the urine. Fat soluble include vitamin A, D, E and K and they can be stored in body. High amounts of fat soluble are not recommended, as these can cause health problems.
| Vitamin | Chemical Name | Solubility | Deficiency | Food Source |
|---|---|---|---|---|
| Vitamin A | Retinol | Fat | Night blindness | Liver, orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, fish, soy milk, milk |
| Vitamin B1 | Thiamine | Water | Beriberi | Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs |
| Vitamin B2 | Riboflavin | Water | Ariboflavinosis | Dairy products, bananas, popcorn, green beans, asparagus |
| Vitamin B3 | Niacin | Water | Pellagra | Meat, fish, eggs, many vegetables, mushrooms, tree nuts |
| Vitamin B5 | Pantothenic acid | Water | Paresthesia | Meat, broccoli, avocados |
| Vitamin B6 | Pyridoxine | Water | Anemia | Meat, vegetables, tree nuts, bananas |
| Vitamin B7 | Biotin | Water | Dermatitis, enteritis | Raw egg yolk, liver, peanuts, leafy green vegetables |
| Vitamin B9 | Folates | Water | Megaloblastic anemia | Leafy vegetables, pasta, bread, cereal, liver |
| Vitamin B12 | Cyanocobalamin | Water | Pernicious anemia | Meat, poultry, fish, eggs, milk |
| Vitamin C | Ascorbic acid | Water | Scurvy | Many fruits and vegetables, liver |
| Vitamin D | Cholecalciferol (D3) | Fat | Rickets and osteomalacia | Fish, eggs, liver, mushrooms |
| Vitamin E | Tocopherols | Fat | Sterility in males and miscarriage in females | Many fruits and vegetables, nuts and seeds |
| Vitamin K | Phylloquinone | Fat | Bleeding diathesis | Leafy green vegetables such as spinach, egg yolks, liver |