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Vitamins
are complex organic compounds commonly present in all
natural foodstuffs. Vitamins are necessary to help our
body's own immunological defences. |
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VITAMIN `A' (Fat Soluble) : Average daily
requirement for adults is 3,000 to 6,000 International
Units and for children 2,000 to 4,000 (1mg. is equal to
20 International Units)
Importance : Vitamin A enables your system to
resist cold. It is good for healthy eyesight and helps
in the resistance of diseases of the respiratory tract,
promotes growth and helps persons afflicted with kidney
and bladder-stones. Good during pregnancy, lactation and
also for growing children.
Natural Sources: Milk, curds, butter, pure ghee,
cheese, cream, egg yolk, liver, fish, cod liver oil,
green leafy vegetables, carrots, papaya, mangoes,
cabbage and spinach, crude yellow vegetable oils, yellow
peaches, prunes, red tomatoes and yellow vegetables.
Deficiency: Leads to Night Blindness |
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VITAMIN `B' COMPLEX (Water soluble) : We have
several categories of vitamin B like B1, B2, B3, B6, B9,
B12.
Importance of Vitamin B : It is vital for health at
all ages, gives energy and appetite and ensures a
healthy nervous system and guards against a host of
ailments.
Common sources : Wheat bran, wheat germ, dried
yeast, dried peas and beans, whole wheat bread, whole
rice, raw cabbage, potatoes, tomatoes, egg-yolk,nuts,
dark green leafy vegetables, capsicum, milk, meat
(especially kidney, liver and pork) and some fruits.
Deficiencies : Lack of Vitamin `B' is responsible
for loss of appetite, emaciation (thinness, feebleness
and loss of weight). Lack of Vitamin B 1 causes
beri-beri disease and also nervousness and spasms. Lack
of B2 causes pellagra (cracked skin), soreness of the
eyes and mouth, burning sensation in the eyes, skin
disorders and a change of tongue colour. Lack of Vitamin
B6 leads to dermatisis, and also conjunctivitis. |
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VITAMIN `C' (water soluble) : Daily requirement 800
to 1,200 Int. Units 1 mg = 20 International Units.
Importance of Vitamin “C” : Cleanses the system,
aids in resisting diseases, tooth decay and ulcerated
gums and promotes the healing of wounds. Helpful in the
treatment of fever and colds, arthritis and rheumatism.
Common sources: Oranges, lemons, amla, cabbage,
fruit juices, grapes, tomatoes, fresh fruits and
vegetables, sprouts, strawberries, pineapples and sweet
potatoes.
Deficiency: Leads to scurvy, unhealthy gums,
pyorrhoea, decay of teeth, rheumatism. |
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VITAMIN `D'
Importance : It is essential for healthy bone
growth. It is needed for the proper utilization of
calcium and phosphorous. Children and nursing mothers
need Vitamin `D'.
Sources: Natural Sunlight, milk, cod-liver oil, fish
liver oils, butter, eggs.
Deficiency: Leads to rickets (soft twisted bones in
children) and dental caries. |
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VITAMIN `E'
Benefits: It gives strength to the heart and is
helpful in the cure of cardio-vascular diseases, the
reproductive organs, helps in preventing abortion, also
good in muscular disorders, physical vigour. It is
recommended for a smooth complexion and is supposed to
be an anti-ageing vitamin preventing wrinkles, stretch
marks and excessive dryness.
Sources: Sprouted wheat, wheat germ, dried fruits,
butter milk, vegetable oils like corn, palm, cottonseed,
whole grain cereals, peanuts, meat, molasses (syrup
drained from sugarcane) green leafy vegetables,
especially lettuce leaves and alfalfa.
Deficiency: Its absence may cause sterility (not
being able to produce children). |
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VITAMIN `K'
Benefits : It is essential for the normal clotting
of the blood.
Sources: Alfalfa is outstanding in Vitamin K,
besides green leafy vegetables, tomatoes, cauliflower,
cabbage, spinach, egg yolk, soyabean oil, are good
sources of this vitamin. |
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We must
remember, vitamins play a vital role in our life. A
well-balanced diet, taken as per above guidelines, along
with proper rest and sleep, exercises, fresh air and
sunlight and an active mind and body would help one to
feel a lot better. |
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