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Blue Gem 💎 Empire
5 hrs ago*🔰 continuation of VITAMINS*
A vitamin is an organic molecule (or a set of molecules closely related chemically, i.e. vitamers) that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.
🔻 Classes of Vitamins
📌 Fat soluble vitamins: they are vitamin A, D, E & K
Mnemonic to remember them (ADEK)
📌 Water soluble vitamins: they are vitamin B complex, C e.t.c.
🔆 Names of Some Vitamins
📌 Vitamin A=Retinol
📌 Vitamin C=Ascorbic acid
📌 Vitamin D=Calciferol
📌 Vitamin E=Tocopherol
📌 Vitamin K=phyloquinone
📌 Vitamin B₁ =Thiamine
📌 Vitamin B₂=Riboflavin
📌 Vitamin B₃=Niacin
📌 Vitamin B₅=panthotenic acid
📌 Vitamin B₆=Pyridoxine
📌 Vitamin B₇=Biotin or haloperidol
📌 Vitamin B₉=folic acid or folate
📌 Vitamin B₁₂=cyanocobalamin
Function and deficiency
Vitamin A(Retinol, Beta-Carotene)
Function: Supports vision, immune function, and skin health.
Deficiency: Night blindness, dry skin, weak immunity.
Food Sources: Carrots, sweet potatoes, spinach, liver, eggs, dairy.
Vitamin B1 (Thiamine)
Function: Helps in energy production and nerve function.
Deficiency: Beriberi (muscle weakness, nerve damage, heart problems).
Food Sources: Whole grains, pork, legumes, nuts, sunflower seeds.
Vitamin B2 (Riboflavin)
Function: Aids metabolism, energy production, and skin health.
Deficiency: Cracks at mouth corners, sore throat, skin disorders.
Food Sources: Milk, eggs, green leafy vegetables, almonds, mushrooms.
Vitamin B3 (Niacin)
Function: Supports digestion, nerve function, and cholesterol regulation.
Deficiency: Pellagra (diarrhea, dermatitis, dementia).
Food Sources: Meat, fish, poultry, peanuts, whole grains, mushrooms.
Vitamin B5 (Pantothenic Acid)
Function: Involved in energy production and hormone synthesis.
Deficiency: Fatigue, irritability, numbness, tingling.
Food Sources: Avocados, eggs, meat, whole grains, broccoli.
Vitamin B6 (Pyridoxine)
Function: Important for brain function and red blood cell production.
Deficiency: Anemia, depression, confusion, weakened immunity.
Food Sources: Bananas, poultry, fish, potatoes, fortified cereals.
Vitamin B7 (Biotin)
Function: Supports metabolism, healthy skin, hair, and nails.
Deficiency: Hair loss, skin rash, neurological issues (rare).
Food Sources: Eggs, nuts, seeds, sweet potatoes, whole grains.
Vitamin B9 (Folate/Folic Acid)
Function: Essential for DNA synthesis, cell division, fetal development.
Deficiency: Megaloblastic anemia, birth defects (neural tube defects).
Food Sources: Leafy greens, beans, citrus fruits, whole grains.
Vitamin B12 (Cobalamin)
Function: Helps in red blood cell formation and nerve function.
Deficiency: Pernicious anemia, nerve damage, memory loss.
Food Sources: Meat, fish, dairy, eggs, fortified cereals.
Vitamin C (Ascorbic Acid)
Function: Boosts immunity, promotes wound healing, acts as an antioxidant.
Deficiency: Scurvy (bleeding gums, fatigue, poor wound healing).
Food Sources: Oranges, strawberries, bell peppers, tomatoes, kiwis.
Vitamin D
Function: Regulates calcium absorption for strong bones and teeth.
Deficiency: Rickets (in children), osteomalacia (in adults), weak bones.
Food Sources: Fatty fish (salmon, mackerel), eggs, fortified milk, sunlight exposure.
Vitamin E
Function: Acts as an antioxidant, protecting cells from damage.
Deficiency: Nerve and muscle damage, vision problems, weakened immunity.
Food Sources: Nuts, seeds, spinach, sunflower oil, avocados.
Vitamin K
Function: Aids in blood clotting and bone health.
Deficiency: Excessive bleeding, slow blood clotting, easy bruising.
Food Sources: Leafy greens (kale, spinach), broccoli, soybeans.