Everything You Need to Know About Vitamins – A, C, D, E, K and B Complex [Infographic]

Everything You Need to Know About Vitamins

Why Vitamin Deficiency Should Be Taken Seriously

A common English proverb states that “an apple a day keeps the doctor away,” and there is definitely truth behind it. Apples and other fruits are loaded with vitamins, minerals, fiber, and other important micronutrients responsible for keeping us healthy. Today, we will be talking about vitamins which are one of the most important nutrients that the body needs to acquire in certain quantities to function properly.

Diets, alcoholism, obesity, and smoking are some of the things which can cause vitamin deficiency, besides a low intake of fruits and vegetables that are rich in these nutrients. That’s why it’s very important to make sure that you’re working hard to maintain a high-quality diet. That includes snacks as well, so if you’re an avid snacker, make sure to choose healthy treats instead of eating unhealthy snack foods. For now, though, let’s take a look at some of the diseases linked to vitamin deficiency.

  • Beriberi is a disease caused by low levels of vitamin B1. It is divided into two types: wet beriberi which can affect the cardiovascular system, and dry beriberi which affects the nerves and can damage muscle strength and eventually lead to paralysis. The daily intake of vitamin B1 should be 1,000 mcg for males, and 800 mcg for females. It can be found in marmite, sunflower seeds, macadamia nuts, and soybeans.

  • Pellagra is a disease characterized by diarrhea, dermatitis, and dementia, and Deficiency of vitamin B3 causes it. In many cases, death can occur if it is left untreated. The daily intake of Vitamin B3 should be 17,000 mcg for males and 13,000 mcg for females. It can be found in yellowfin tuna, peanuts, mushrooms, sunflower seeds, and green peas.

  • Scurvy is a disease caused by vitamin C deficiency. Decreased red blood cell count, gum disease, loss of teeth and hair, fever, and even death are some of the issues which can occur due to it. The daily intake of vitamin C should be 90,000 mcg for males and 75,000 mcg for females. It can be found in guavas, bell peppers, kale, kiwifruit, broccoli, and citrus fruits.

  • Rickets is defined as softening and weakening of bones that occurs mostly in children, and it is caused by a prolonged deficiency of the vitamin D. Very low levels of this vitamin can also cause delayed growth, bowed legs or knock knees, pain, and thickening of the wrists and ankles, etc. The daily intake of vitamin D should be 15 mcg for adults, and it can be found in salmon, cremini mushrooms, breakfast cereal, tofu, and eggs.

  • Night blindness is a serious condition characterized by a blurry vision at night or even a complete loss of sight. Deficiency of vitamin A is one of the main factors which lead to this disease. The daily intake of vitamin A should be 900 mcg for males and 700 mcg for females. It can be found in cod liver oil, liver (beef, pork, and fish), sweet potato, carrot, and broccoli leaf.

  • Paraesthesia is commonly known as the numbing sensation of one’s limb. It can be found in people who have a deficiency of vitamin B5. This chronic disease is not dangerous as it can be treated easily. The daily intake of vitamin B5 should be 17,000 mcg for males and 13,000 mcg for females. It can be found in sunflower seeds, trout, eggs, mushrooms, and avocado.

Benefits That Vitamins Bring To Our Bodies

We all know about the benefits that vitamins bring to our bodies, but these are some of the diseases “triggered” by a low intake. For a more comprehensive overview of all issues caused by inadequate vitamin intake take a look at the following infographic designed by MedAlertHelp.org.

Nutrients are critical natural compounds that are needed in small quantities for our bodies to function well.

We require to ingest certain quantities of vitamins every day, generally through our eating regimen, because our bodies produce inadequate quantities of them, or they don’t produce them in any respect.

Youngsters and older adults particularly need to ensure they’re getting enough of them.

There are 13 nutrients overall, and all of them have unique functions. Nutrients are classified into water-soluble (Vitamin B Complex and Vitamin C) or fat-soluble (Vitamins A, D, E, and K).

Nutrients are a collection of substances which are needed for regular cell function, growth, and development.

There are thirteen vital vitamins. Which means that these nutrients are required for the body to work well.

Vitamins permit your body to grow and develop. Additionally, they play crucial roles in bodily functions such as metabolism, immunity, and digestion.

There are thirteen essential vitamins, consisting of vitamins A, C, D, E, and K and B nutrients inclusive of riboflavin and folate. In step with the U.S. national library of medicine, the best way to fulfill your vitamin needs is to consume a balanced food plan containing a selection of meals.

If you can’t meet your desires via meals alone, you could require dietary supplements. Seek guidance from your health practitioner or dietitian before taking dietary supplements.

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Nutrients are grouped into categories:

Fat-soluble vitamins are saved in the body’s fatty tissue. The 4 fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more effortlessly by the body in the presence of dietary fat.

There are 9 water-soluble vitamins. The body has to use water-soluble vitamins proper away. Any leftover water-soluble vitamins exit the body via the urine. Vitamin b12 is the simplest water-soluble vitamin that can be stored inside the liver for decades.

Vitamins Information

Each of the nutrients indexed beneath has a critical job within the body. A vitamin deficiency happens when you do not get enough of a certain vitamin. Vitamin deficiency can be the reason for fitness troubles.

Not consuming sufficient fruits, veggies, beans, lentils, whole grains, and fortified dairy meals may additionally increase your hazard for fitness issues, together with a coronary heart disorder, cancer, and poor bone health (osteoporosis).

1. Vitamin A

Vitamin A enables to form and preserve healthy tooth, bones, soft tissue, mucus membranes, and pores and skin.

2. Vitamin B6

Vitamin B6 is also known as pyridoxine. Vitamin B6 enables shape red blood cells and preserves brain function.

This vitamin additionally plays a crucial role in the proteins that are a part of many chemical reactions in the body. The more protein you eat the extra pyridoxine your body requires.

3. Vitamin B12

Vitamin B12, like the other B vitamins, is vital for metabolism. It additionally enables form red blood cells and maintains the central nervous system.

4. Vitamin C

Vitamin C, also known as ascorbic acid, is an antioxidant that promotes healthy tooth and gums. It allows the body to take in iron and keep healthy tissue. It additionally promotes wound recovery.

5. Vitamin D

Vitamin D is likewise referred to as the “sunshine nutrition,” due to the fact it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body’s requirement of vitamin d for most people at maximum latitudes.

Folks who do not stay in sunny places may not make enough vitamin d. It is very difficult to get sufficient Vitamin D from food sources alone.

Vitamin D allows the body to soak up calcium. You require calcium for the everyday development and preservation of healthy teeth and bones. It additionally enables maintain right blood levels of calcium and phosphorus.

6. Vitamin E

Vitamin E is an antioxidant also referred to as tocopherol. It helps the body form red blood cells and use Vitamin K.

7. Vitamin K

Vitamin K is needed because without it, blood might no longer stick collectively (coagulate). A few studies suggest that it is important for bone fitness.

8. Biotin

Biotin is crucial for the metabolism of proteins and carbohydrates and in the production of hormones and cholesterol.

9. Niacin

Niacin is a B vitamin that facilitates and maintains healthy skin and nerves. It additionally has cholesterol-lowering effects at higher doses.

10. Folate

Folate works with vitamin B12 to help form red blood cells. It is required for the manufacturing of DNA, which controls tissue growth and cell function.

Any girl who is pregnant ought to be sure to get sufficient folate. Low degrees of folate are connected to birth defects together with spina bifida. Many foods at the moment are fortified with folic acid.

11. Pantothenic Acid

Pantothenic Acid is critical for the metabolism of meals. It additionally performs a role in the manufacturing of hormones and cholesterol.

12. Riboflavin

Riboflavin (Vitamin B2) works with the alternative b vitamins. It is essential for body growth and the production of red blood cells.

13. Thiamine

Thiamine (Vitamin B1) enables the body cells to change carbohydrates into energy. Getting sufficient carbohydrates could be very critical during pregnancy and breastfeeding. It’s also crucial for heart function and healthy nerve cells.

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Dr. Nikola Djordjevic has created the subsequent infographic to offer you with all the necessary information at a glance. In it, you’ll find out the uses of all nutrients, the signs and symptoms in their deficiency, the minimal consumption for men and women, and their natural sources.

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