Vitamins
Unlike minerals and vitamins are not the component of the body structure they help to regulate the metabolism help in converting carbohydrates and fat into energy and assist in the formation of bones and tissues except for the few vitamins. They can not be synthesized in our body and must be supplied in the diet vitamins are classified into two groups.
Fat-soluble vitamins Vitamin A D E &K
- Water-soluble vitamins Vitamin B complex and C
- Fat-soluble vitamins
- Vitamin A:
- Source: Fish live oil animal fat Green leafy and yellow vegetables, fruits and liver
- Functions: Healthy for skin and mucus membrane and for healthy hair.
- Vitamin D:
- Source: Sunlight fish liver oil egg butter cheese milk
- Functions: Necessary for normal bone formation by facilitating absorption and metabolism of calcium and phosphorus.
- Vitamin E:
- Source: Cereals, beans egg nuts, and grams.
- Functions: Antioxidants may have a role in fertility regulation required in tissue repair.
- Vitamin K:
- Source: Dark green vegetables cauliflower cereals present in small amounts in meats fish liver bean and egg.
- Functions: Essential for normal clotting mechanism.
- Water-soluble vitamins
- Thiamine(B1)
- Source: Yeast cereals grams nuts and pulses
- Functions: Necessary for growth in children improve appetite and help to digest carbohydrates.
- Riboflavin(B2):
- Source: Liver egg-milk cereals green vegetables.
- Functions: Essential for normal growth cell respiration for healthy skin nails.
- Niacin(B6):
- Source: Nuts pulses egg meat fish cereals
- Functions: Essential for normal growth cell respiration for healthy skin nails.
- Cyanocobalamin (B12):
- Source: Meat milk products and egg.
- Functions: Necessary for normal development of blood cells.
- Ascorbic acid vitamin C:
- Source: Guava citrus fruits tomatoes papaya cherries mango chili pineapple orange bananas cabbage cauliflowers lemon and other vegetables.
- Functions: Essential for the health of connective tissue of the body and keeps teeth and gums healthy.
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