- LESSON
- QUIZ
Introduction to Vitamins
Vitamins are essential micronutrients that our bodies need for various biological functions, including growth, immunity, and metabolism. Since most vitamins cannot be synthesized by the body in sufficient quantities, they must be obtained through diet.
Types of Vitamins and Their Importance
Deficiency: Can lead to excessive bleeding and bruising.
Vitamin A (Retinol)
Function: Vital for vision, immune system health, and cell growth.
Sources: Carrots, sweet potatoes, spinach, and dairy products.
Deficiency: Can lead to night blindness and a weakened immune system.
Vitamin B Complex
The Vitamin B group consists of several vitamins that play a crucial role in energy production and brain function:
B1 (Thiamine): Supports nerve function and carbohydrate metabolism.
Sources: Whole grains, pork, and legumes.
Deficiency: Beriberi and Wernicke-Korsakoff syndrome.
B2 (Riboflavin): Important for energy production and skin health.
Sources: Milk, eggs, and green vegetables.
Deficiency: Causes skin disorders and mouth sores.
B3 (Niacin): Helps maintain healthy skin and nerves; supports digestion.
Sources: Poultry, fish, whole grains.
Deficiency: Can cause pellagra, characterized by diarrhea, dermatitis, and dementia.
B12 (Cobalamin): Essential for red blood cell formation and neurological function.
Sources: Meat, eggs, dairy.
Deficiency: Leads to anemia and neurological issues.
Vitamin C (Ascorbic Acid)
Function: Important for collagen synthesis, wound healing, and immune function.
Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
Deficiency: Scurvy, characterized by fatigue, gum disease, and poor wound healing.
Vitamin D
Function: Helps regulate calcium and phosphate in the body, essential for bone health.
Sources: Sunlight exposure, fortified dairy products, and fatty fish.
Deficiency: Can cause rickets in children and osteomalacia in adults.
Vitamin E
Function: Acts as an antioxidant, protecting cells from damage; supports immune function.
Sources: Nuts, seeds, spinach, and vegetable oils.
Deficiency: Rare, but may cause nerve and muscle damage.
Vitamin K
Function: Crucial for blood clotting and bone health.
Sources: Leafy greens like kale and spinach, broccoli, and Brussels sprouts.
