Useful Information About Importance and Benefits of Dietary Vitamins Supplements

Our overall health depends on dietary vitamins consumption as they assist in the smooth functioning of our body.The importance of vitamins can be appreciated by the fact that without them our bodies cannot function at all because our metabolism totally depends on them.The benefits of vitamins are many fold because they act as barriers against many diseases.Their characteristics are as follows.

1.Vitamins are organic substances that play a crucial role in our body’s metabolism.

2.Vitamins are bio- catalysts that facilitate certain metabolic activity crucial to body’s growth and maintenance.

3.They are like lubrication oil that keeps the machine running smoothly without which the machine would stop after sometime.

4.They do not have any common chemical structure.They are chemical compounds existing in the form of acids or alcohols.

5.They are present in foods but are not food in the sense that they do not supply any energy.

6.They exist in the form of enzymes or part of them.

Vitamins are broadly divided into two categories namely water soluble vitamins and fat soluble vitamins.

Water soluble vitamins as the name suggest dissolve in water hence excess amounts are excreted through urine.They are as follows.

1.VITAMIN-B complex group act as a team and is vital for the normal functioning of metabolism.The vitamins in this group are folic acid,pantothenic acid,biotin,thiamine(B1),riboflavin(B2),niacin(B3),pyridoxine(B6),cobalamin(B12).


Folic acid helps in nervous system maintenance and also essential for the production of red and white blood cells.It also helps in stress relief.

Foods rich in folic acid are beans,white bran and liver and grains and turnip greens.

Folic acid deficiency can cause anemia.


This is present in almost every food and deficiency is uncommon but if it occurs it can cause sleep disorders,fatigue,stomach cramps and vomiting.


Biotin is essential to our health.Biotin deficiency can cause sore muscles,depression,fatigue and appetite loss.Foods rich in biotin are chocolate,beans,nuts,cauliflower,milk,yeast and meat.


This vitamin is also known as thiamine.Foods rich in vitamin-B1 are soybean flour,pork,liver,yeast and rice husk.Vitamin-B1 deficiency can cause Beri-Beri disease characterized by extreme fatigue.


This is also known as riboflavin.This vitamin is essential for the maintenance of skin and nervous system.Foods rich in Vitamin-B2 are milk and milk products,yeast,liver and kidney.Vitamin-B2 deficiency may cause skin scaling,inflammation in mouth and eyes.


Vitamin-B3 is also called Niacin.This name is used for both nicotinic acid and niacinamide.Niacin is produced within the body from the amino acid tryptophanin conjunction with vitamins B1,B2 and B6 if present.

Foods rich in vitamin-B3 are milk,pork,beef,kidney,liver,and poultry.


The other name for this vitamin is pyridoxine.This vitamin is readily available in meat,whole grain,corn,kidney,liver and egg yolk.Excess dosage of this vitamin is harmful.


This vitamin is also called cobalamin.This vitamin is essential for the maintenance of nervous system,production of red and white blood cells.Foods rich in vitamin-B12 are salmon,herring,oysters,clams,crabs,eggs,kidney and liver.

Vitamin-B12 deficiency may lead to a type of anemia,nervous disorders,mental disturbances and spleen enlargement.


This vitamin is also known as ascorbic acid and is essential for healing wounds,bone maintenance,gum health,healthy veins and developing infection resistance.This vitamin is not stored in the body hence needs daily replenishment.

Foods rich in Vitamin-C are lemon,lime,orange,raw cabbage,grapes and spinach.Vitamin-C deficiency can cause scurvy,gum inflammation,loose teeth,and delay in wound healing.


This vitamin works in conjunction with vitamin-C and is available in all vitamin-C rich foods such as citrus fruits.This vitamin is also called vitamin-C2 and flavonols.

Fat soluble vitamins are vitamin-A,D,E,K and these vitamins dissolve in oil and some organic solvents but these do not dissolve in water.


This vitamin is also known as Retinol.

Foods high in vitamin-A are plant foods that contain beta-carotene which are green leafy vegetables,yellow colored fruits and vegetables,apricots,potatoes, carrots,fish liver oil,butter,cream,egg,and liver.The beta-carotene in the plant foods are converted into vitamin-A in our body.

Vitamin-A deficiency can cause night blindness and skin disorders and if untreated can lead to blindness.

Excess vitamin-A intake is dangerous and may lead to bone and skin disorders,anemia,loss of appetite,headache,hearing impairment,vision problems,mental disorders,pain in legs and birth defects.


Vitamin-D is also known as calciferol.Foods rich in vitamin-D are cod liver oil,milk,butter and eggs.This vitamin is also produced due to the incidence of sunlight on the skin.

Vitamin-D deficiency can cause bone disorders such as rickets causing bone deformation.This vitamin acts in conjunction with para thyroid hormone and helps in the absorption of minerals calcium and phosphorousinto our metabolism.

However excess intake of this vitamin is dangerous to health resulting in high blood pressure,kidney disorders,retarded growth and vomiting.


This vitamin acts as antioxidant and is effective anti aging agent.

Foods rich in vitamin-E are cabbage,spinach,chocolate and vegetable oils.


This vitamin is essential in preventing bleeding from cuts by helping in blood clot formation that stops bleeding.

This vitamin is produced in our intestines by resident bacteria that satisfies most of the body’s requirement and is found in almost all plant and animal foods.Excess intake of this vitamin is harmful to health.

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