Vitamins
Vitamins are organic compounds that are vital for life. Vitamins are essential for the maintenance of good health and the prevention of a number of diseases. They are found in a wide variety of foods. A balanced diet should provide you with the adequate quantities of vitamins you need.
There are 13 major vitamins: A,C,D,E,K and 8 varieties of B.
Vitamin A (retinol)
Benefits : Vitamin A prevents eye problems, promotes a healthy immune system. It is essential for the growth of cells. It keeps the skin healthy.
Sources : Good sources of vitamin A are milk, eggs, liver, fortified cereals, vegetables such as carrots, sweet potatoes and pumpkin and fruits such as papayas and mangos.
Vitamin B complex: The complex of B vitamins includes the group of substances:
B1, B2, B3: The body requires relatively small amounts of vitamins B1(thiamin), B2 (riboflavin) and B3 (niacin).
B6, B12: Vitamins B6 (pyridoxine) and B12 (cobalamins) are vital nutrients in a range of activities such as cell repair, digestion and protection of the immune system.
B5, B7, B9: Vitamin B5 (pantothenic acid) is involved in the oxidation of fatty acids and carbohydrates. Vitamin B7 (biotin) plays a key role in the metabolism of lipids, proteins and carbohydrates. Viamin B9 (folic acid) is needed for normal cell division, especially at times of rapid growth.
Sources : The best dietary sources of the B vitamins are: milk, eggs, fish, animal products, asparagus, broccoli, spinach, bananas, potatoes, dried apricots, dates and figs, cheese, yoghurt, nuts and pulses, brown rice, wheat germ and wholegrain cereals.
Vitamin C (Ascorbate)
Benefits : Vitamin C is essential for healthy bones, teeth, gums and blood vessels. It helps the body absorb iron, aids in the healing of wounds and contributes to brain function.
Sources : You'll find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli and spinach.
Vitamin D (calciferol)
Benefits : Vitamin D strengthens bones because it helps the body absorb bone-building calcium.
Sources : This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolk, oily fish and fortified foods like milk, soy milk and orange juice.
Vitamin E
Benefits: Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Sources: Vitamin E is found in many foods such as vegetable oils, nuts, green leafy vegetables and whole grains.
Vitamin K
Benefits: Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals.
Sources: Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.
