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A Complete Guide To Vitamins & Its Importance For Human Body

When we discuss ways to improve our health, we mostly talk about lifestyle changes and the need to exercise regularly. While these are pro-tips and can really turn your health around, what we often overlook is the importance of a special group of nutrients. We are referring to VITAMINS!

Vitamins are a bunch of organic compounds. They are found naturally in plants and animals. They function the same way as minerals, with the main difference being minerals are inorganic matter that we source from the earth and water. 

Vitamins are absolutely crucial for the growth and the maintenance of good health. In this context, let us share a fun fact – The word ‘Vitamin’ is derived from 2 Latin words – ‘Vita’ means Life and ‘Amine’ means amino acid (initially vitamins were incorrectly thought to be amino acids). 

Let us explore these wondrous nutrients.

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. Vitamin H is needed for healthy skin, hair, nails. They also help the nervous system function properly.

Dr. M.G. Kartheeka, MBBS, MD

Types of Vitamins, their sources and deficiency symptoms

We know of 13 types of vitamins. Let’s learn more about them:

Types of VitaminsSourcesFunctionsDeficiency symptoms
Vitamin A  Cheese, eggs, oily fish, milk and yoghurt.Maintenance of bones, eyesight and immune function. Dry skin and eyes, night blindness, throat and chest infections.
Vitamin C Citrus fruits, berries, peppers, broccoli and potatoes.Acts as an antioxidant and helps in the absorption of iron keeping skin healthy and helps in wound healing.Weakness and bleeding gums.
Vitamin D Sunlight, egg yolk, oily fish and red meat.Is needed for the utilization of calcium and for maintaining the balance of calcium and phosphorus.Muscle and bone pain, bony deformities in children and mental health-related problems.
Vitamin E Plant seed oil, almonds, peanuts, peanut butter, wheat germ, egg yolk, pumpkin and red bell pepper.An antioxidant that helps in immune function.Deficiency is rare – muscle and nerve damage, inability to control muscle movements and loss of sensation in the limbs.
Vitamin K Leafy green vegetables, whole grains and vegetable oils.Helps in the formation of blood clots in case of injuries to prevent haemorrhage.Frequent bruising, heavy menstrual flow and excessive bleeding from wounds.
Vitamin B1 (also known as thiamine) Whole grains, peas, bananas, oranges, liver and nuts.Helps to transform carbohydrates into energy. Loss of appetite, irritability, muscle weakness and blurry vision. 
Vitamin B2 (also known as riboflavin) Milk, eggs, mushroom and yoghurt.Aids in the collaboration of other vitamins and also helps to keep RBCs healthy. Swelling of the mouth and throat, swollen lips, hair loss and skin disorders.
Vitamin B3 (also known as niacin) Saltwater fishes, liver, turkey and chicken.Helps in the utilization of proteins and fats, also keeps the skin and hair healthy.Scaly skin, rashes, headache, diarrhoea and vomiting.
Vitamin B5 (also known as pantothenic acid) Mushroom, avocados, broccoli, peanuts, chickpeas, eggs, milk and sunflower seeds.Acts as an anti-inflammatory agent and helps in the healing of wounds. Insomnia, vomiting, stomach pain and depression.
Vitamin B7 (also known as biotin) Sweet potatoes, avocado, salmon, eggs, seeds and nuts.Helps the body produce vital enzymes that are essential for our metabolism.Scaly skin, hair loss, conjunctivitis and lethargy.
Vitamin B6 Bananas, oats, peanuts and chicken.Crucial for brain growth and function.Seizures, compromised immunity, confusion and depression.
Vitamin B12 (also known as cyanocobalamin) Milk, cheese, eggs and meat.Helps in red blood cell formation and the nervous system.Tingling sensation in hands and feet, yellowness of skin, swollen tongue, mouth ulcers, anaemia and depression.
Folate (also known as folic acid or Vitamin B9) Spinach, beet, asparagus, turnip and beans, whole grains and cereals.It is important for cell division and the maturation of blood cells. Fatigue, lethargy, pallor and anaemia.

These types of vitamins can be further classified as:

There are two more compounds that resemble and act like vitamins without being labelled as vitamins:

Commonly searched products containing multivitamins:

ProductPrice
Neurobion Forte Tablet 30’s₹29.5
Neurobio Forte Strip of 10 Tablets₹8.95
Besosules Strip of 20 Capsules₹38.82
Becosules Z Strip of 15 Capsules₹26.7
Becosules Z Strip of 20 Capsules₹39.07
Zincovit Strip of 15 Tablets (green)₹89.25
Zincovit Strip of 15 Tablets (red)89.25
Zincovit Tablet 10’s₹76.5
Beplex Forte Strip of 20 Tablets₹33.05

The need for Vitamin supplements

There could be several reasons why people do not consume the right proportions of all the different vitamins:

Vitamins B6, C and E along with micronutrients like zinc, selenium, iron and copper are important for maintaining a healthy immune system in an individual, repeated infections could be a warning sign of deficiency of these vitamins and micronutrients.

Dr. Ashish Bajaj, M.B.B.S., M.D

Precautions with Vitamin Supplements

Taking multivitamins should always be done in dialogue with your doctor or nutritionist. Sometimes, vitamin supplements can cause side effects when consumed in excess or even if your body reacts badly to the ingredients of a particular supplement. Constipation and stomach pain may occur initially (usually it goes away after a few days). Read the ingredient list for any supplement you take to ensure that you are not allergic to anything in it. Also, inform your doctor about any existing medical conditions you have before you start taking a new multivitamin supplement.

How to measure Vitamin Levels 

If you think you may be experiencing symptoms of vitamin deficiency and wondering how to check vitamin levels,  you can opt for these tests:

How to interpret test results

Test results are easy to interpret. Usually, reports contain columns for expected levels of the vitamins for which you got tested and the actual levels in your system as revealed by the test. This can tell you if your level is lower, higher or at par with the normal level.

For further clarity, you can ask your doctor to go over the reports.

Why is it important to test the vitamin levels? 

It is important to keep a tab on your vitamin levels whether you are taking supplements or not. Sometimes symptoms don’t show up until very late and a test is like a preventive healthcare check. It will tell you if you need to increase the intake of specific vitamins.

Similarly, even if you are taking vitamin supplements, vitamin level checks are just as important to ensure that there isn’t too much of a particular vitamin in your system because that leads to toxicity.

Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits

Tips to maintain good vitamin levels and what to do if you are deficient

Methods of preventing and treating vitamin deficiencies are practically the same:

  1. Your diet should comprise:
  1. Lifestyle changes:
  1. People with deficiencies can also take vitamin supplements but only on being recommended by their doctors.

Be mindful of your diet. A proper diet is more than enough to meet your daily requirement of the different vitamins. Paired with a few healthy lifestyle choices, you can easily avert major disorders.

PharmEasy Recommends: PharmEasy Multivitamin Multimineral

Eat and maintain good levels of vitamins and keep a tab on the same with timely tests.

Also Read: Vitamin B Complex Benefits: Exploring Research-Based Health Perks

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Vitamin A: Importance, Symptoms, Prevention & Treatment

Much as we take care of our diets and health, certain issues do crop up. Partly this is due to environmental factors like loss of nutrients in food due to longer distances, overcooking, etc. and partly it is because we do not add a wide variety of food items to our diets. If we are particularly fussy, there are bound to being deficiencies in the body. One such condition is a deficiency of Vitamin A. Developed countries rarely face the challenges of rampant Vitamin A deficiency; it is only the poorer nations of the world that suffer from it.

Importance

When the diet does not contain proper doses of vitamin A, it creates a deficiency. It is a condition mostly affecting children. Many kids develop this after a bout of measles. Vitamin A is fat-soluble and is made up of components known as ‘Retinoid’. There are three forms of this vitamin- retinol, beta-carotene and carotenoids.

Retinol is the most accessible form and can be obtained from animal sources. The pigment responsible for adjusting to low light does not get manufactured in the body in the face of Vitamin A deficiency. This is why people start suffering from night blindness. Vitamin A is vital for vision, bone health, immune response, reproduction, skin and hair health and to maintain good health of respiratory, urinary and digestive systems. It helps in proper foetal growth and is essential for genetic expression.

Did you know?

  • Vitamin A deficiency is the leading cause of preventable blindness in children worldwide. source: AAO
  • Vitamin A deficiency increases the risk of death from malaria, measles, and diarrhea. source: AAO
  • Vitamin A deficiency can be treated with vitamin A supplements. source: AAO

Symptoms of Vitamin A Deficiency

Dry hair, dry and rough skin, brittle nails, night blindness and low resistance to infections are some of the most common symptoms of Vitamin A deficiency. Since it is a fat-soluble vitamin, diseases like cystic fibrosis, inflammatory bowel syndrome and other gastric issues affect its absorption in the body. Alcoholism also leads to low absorption of this vitamin.

The deficiency of this vitamin must not be taken lightly as it can lead to partial or complete blindness if not treated in time. Children who had good levels of this vitamin in their blood either fought off measles completely or recovered in a lesser duration than those who were lacking this vitamin.

Severe vitamin A deficiency may lead to permanent vision loss or blindness especially in children. In India Vitamin A is given at government hospitals for free till 5 years of age in children.

Dr. M.G. Kartheeka, MBBS, MD

Prevention and Treatment

Vitamin A is not only important for normal vision but it is also implicated in maintaining a normal immune system, healthy skin, bone growth and maintenance of vital organs in the body.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Foods High in Vitamin A

Vitamin A is a fat-soluble vitamin that plays a major role in maintaining body growth, vision, immune function and healthy reproductive system. A general amount of Vitamin A in your everyday diet prevents the symptoms of its deficiency, which may cause excessive hair loss, night blindness, dry eyes and several skin problems. The recommended dietary allowance (RDA) of Vitamin A daily is 900 mcg for men, 700 mcg for women and 300-600 mcg for children.

Foods high in Vitamin A1: Vitamin A1, also known as retinol, is only found in abundance in animal-sourced products, like fatty fish, liver, butter and cheese. Some of the food items that are rich in Vitamin A1 are as follows:

Vegetable High in Provitamin A

The human body is capable of producing Vitamin A from carotenoids found in plants. These carotenoids, including beta and alpha carotenoids, are collectively known as provitamin A. Vegetables rich in provitamins are as follows:

Fruits High in Provitamins

Also Read: Is Caviar Good for You? Exploring its Nutrition and Potential Health Benefits

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Vitamin A Deficiency Signs You Should Not Ignore!

Vitamin A deficiency signs are a common problem worldwide. Vitamin A is an essential fat-soluble vitamin needed by the body in adequate quantities to perform vital bodily functions. Typically stored in the liver, this essential vitamin is also a potent antioxidant and plays a crucial role in:

Two types of vitamin A are found in foods: While the pre-formed A is found in animal products such as meat, fish, dairy products, and poultry, provitamin A is found in plant-based products, fruits, and veggies.Beta-carotene is a popular and most important carotenoid that gets converted more efficiently than the others. Bright yellow and orange-coloured fruits such as papaya and apricots are rich sources of beta-carotene.Warning Signals when your body is not getting enough Vitamin APeople who are deficient in Vitamin A generally show the following symptoms:
  1. Dandruff and dry hair. Read more about  how to treat dandruff naturally
  2. Mouth ulcers
  3. Throat infections
  4. Acne and dry skin
  5. Recurring skin infections
  6. Night blindness etc.
How much vitamin A does my body need?Typically, the amount of vitamin A needed by the body depends on the age and reproductive status of the person.However, prescribed intakes include: To match up the above levels, one needs to add the following food items to their diet:
  1. Feta cheese
  2. Sweet potato
  3. Kale
  4. Spinach
  5. Melons especially watermelons
  6. Papaya
  7. Apricots
  8. Guava
  9. Passion fruit
  10. Sweet red pepper etc.
Since this is a fat-soluble vitamin, it is easily absorbed into the bloodstream when it is consumed with a dash of oil. So, you can increase the absorption of plant-based vitamin A by spilling a few drops of oil on your salad.Also Read: Is Caviar Good for You? Exploring its Nutrition and Potential Health BenefitsDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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