13 vitamins and their amazing health benefits
Vitamins are the organic compound that are very much essential for our body to maintain healthy function of the internal organs.
Vitamins are known as Micronutrients.Body can’t synthesis all the vitamins that are necessary for our body so we have to take those essential vitamins from our diet.
There are mainly two types of vitamins water solueble and fat soluble.
Fat soluble vitamins are dissolved in fats and oil and are stored in our adipose tissue in liver for long term use.
Water soluble vitamins are dissolved in water and they are transferred to different parts of our body.Water soluble vitamins are not stored in our body so if we consume in excess amount body will throw out those vitamins.
So this was the brief description of Vitamins.Now we will know in details how this vitamins are beneficial for our healthy body.
Before we proceed further we must know different types of vitamins that we need.
|Water soluble Vitamins||Fat Soluble vitamins|
|Vitamin B complex||Vitamin A|
|Vitamin C||Vitamin D|
Vitamin A has amazing health benifits.
Vitamin A Strong our Immune system – Vitamin A has great anti-inflammatory properties.Vitamin A help in the production of T Lymphocytes which plays the main role in maintaining our immune system.
This T cells produce the Cytokines which kills the infected cell in our body and develop new cells for better immune system response.
So taking vitamin A will increase our immune power.
Vitamin A help in improving Vision – Vitamin A helps in formation of photopigment rhodopsin which is the photo receptor present in our retina that help in night vision.
If there is a deficiency of Vitamin A then there will be less production of rhodpsin and it can cauuse yoou night blindness.
Scientific studies have shown that vitamin A help in improving night vision instead of day vision.
Vitamin A help Pimple – As you know vitamin A is a good antioxidant that means it will remove the free radicals in our body.
Free radicals in our body is the main problem that develop pimples on our skin.
Due to the free radicals the skin cell can damage and can give your skin aging effect.
Vitamin A also has good anti-aging propertise so it can help you with this problemm.
Vitamin A help in reducing skin problem by:-
1. Reducing inflammation.
2. Reducing Sebum production
3. Increase your new healthy cell growth.
Foods rich in Vitamin A
What if we intake too much Vitamin A?
You can intake upto 0.6 mg of vitamin A per day. More than this dose will cause vitamin A toxicity.
If you are taking excess dose of Vitamin A for long time will weaken your bone ,there can be major problem with your vision, it also make skin dry and rough.
So it was all about Vitamin A .
So,now lets talk about Vitamin B which plays a very vital role in our daily life.Vitamin B performe numerous activities in our body.
There are different types of Vitamin B listed Below:-
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
So lets us first start with vitamin B1 what are the health benefits it provides:-
This B group vitamin is also known as Thiamine.
Thiamine helps in energy production in our body . Thiamine help to convert the carbohydrate that we get from our daily diet into glucose so that body can use those glucose as fuel
Thiamine help in muscle contraction and keeps our nervous system healthy.Thiamine produce acetylcholine which is very important neurotranmitter which help in sending signal from one parts of the body to other.
Food rich in Vitamin B1:-
- Red meat
- Nuts and Seeds
- Tuna fish
what if we intake too much Thiamin?
Daily recommended dose is 50 mg to 100 mg which is safe.
There is a minimum requirement of every vitamins in our body but if we intake excess it will cause a problem.
However, in case of Vitamin B1 it is a water soluble vitamin when taken in excess it is flashed out of our body through urine.
There is no such evidence of Thiamin toxicity till date.
Vitamin B2 is also known as Riboflavin.
Vitamin B2 plays a vital role in the production of ATP which is the power house of our body.Thus helping in the energy production.
Vitamin B2 also keep our skin healthy by increasing the Zinc absorption and controlling the sebum production thus helping in pimples and Acne problems.
Food rich in Vitamin B2:-
- Green Vegetables
What if we take too much vitamin B2?
Daily recommended dose is 1 mg to 1.3 mg.
Taking excess amount of Riboflavin can damage your liver and can also make you suffer from some sever problem such as allergic reaction on your skin (rash and itching) and breathing problems.
Vitamin B3 is also known as Niacin.
Niacin improves the blood circulation in our body. Blood circulation problem give rise to many critical health problem .
So with improvement in Blood Circulation Vitamin B3 helps in heart problems such as reducing high cholesterol and high blood pressure.
Niacin help in repairing damage skin cells and also control the hyperpigmentation. Niacin also have good anti-aging propertise. Thus it helps in maintaining overall skin health.
Food rich in vitamin B3:-
- Green leafy Vegetables
What if we intake excess of Vitamin B3?
250 mg to 500 mg is the daily recommended dose per day for niacin.
Intake of excess Niacin can cause severe health problems such as heartburn,liver damage and skin irritation.
Vitamin B5 is also known as Pantothenic Acid.
Vitamin B5 helps in converting protein,fats and carbohydrates into energy.
It also keep our skin hydrated all day long and increases the skin elasticity thus maintaining the good skin health.
It also helps with pimples and acne problems.
Vitamin B5 also help in cholesterol and triglycerides level.
Food rich in Vitamin B5
- Diary products
What if we intake excess of Vitamin B5?
Recommended doses for Vitamin B5 vary with the different age group. But overall Vitamin B5 dose shouldn’t exceed 10mg per day.
There is not much scientific evidence for Vitamin B5 toxicity but taking too much can upset your stomach and can also cause muscle and joint pain.
Vitamin B6 is also called Pyridoxine.
Vitamin B6 help in synthesis of Hemoglobin which help in carrying oxygen from lungs to different body parts.
Vitamin B6 help in improving mood swings as it produce happy hormones such as Dopamine and Serotonin.
It also improve our sleep quality as it also produce melatonin which is a sleep hormone.
Food rich in B6
- Read meat
- Diary Products
- Green Vegetables
What if we intake excess of Vitamin B6?
Recommended dose for Vitamin B6 is 1.5 mg per day.
Usually Vitamin B6 don’t cause any harm but if you are taking very largge dose it can cause Peripheral Neuropathy .
Vitamin B7 is well known as Biotin
Vitamin B7 helps in fat metabolism and helps in fat burn.
It also develop strong immune system and protect our body from different infections
It also improve our skin health.
Food rich in Vitamin B7
- Sweet potato
What if we intake excess of Vitamin B7?
There is no dose suggetion for biotin intake but remember not to over dose.
There is no such evidennce till now but if you think you have intake excess you should consult with doctor.
However,common vitamin toxicity problem can arise such as digestion problen, kidney and liver problem or skin rash.
VitamiN B9 is also called as Folic acid
Folic acid is a great anti-oxidant which help in removing free radicals in our body and help in cells growth and Function.
Folic acid also help in production of red blood cells and also maintain heredity and synthesis of DNA.
Food Rich in Folic acid
- Green leafy vegetables
- Organ meat
- Sea foods
- Fresh fruits
What if we intake excess of Vitamin B9?
Recommended dose of folic acid vary for different individuals. You must consult with your doctor for detailed information
As the excess dose of folic acid can cause permanent neurological disorder
Vitamin B12 is also known as Cyanocobalamin.
Vitamin B12 improves the heart condition as it reduce the level of Homocysteine in our body.
Vitamin B12 also helps in preventing megaloblastic anemia which effect our red blood cell and makes our body weak.
Food rich in Vitamin B12
- Diary products
- Red meat
- Organ meat
What if we intake excess of Vitamin B12?
Daily recommended dose for Vitamin B12 is 1.5 mcg.
There is no adverse effect of Vitamin B12 found till date.
Vitamin C is also called Ascorbic acid.
Vitamin C help in formation of collagen which improves our skin health and also help blood clot process.
It also help in growth and repair of damage cells.Vitamin C is a great annti-oxidant which help in boosting immune system and strengthen body’s defence system
Food Rich in vitamin C
What if we intake excess of Vitamin C?
Daily recommended dose for vitamin C is 500 mg.
In excess it can cause Skin irritation and stomach upset.
As we all know sun lights are the great source of Vitamin D.
Vitamin D help in the absorption of calcium and phosphorus which helps in bone strengthen and prevent osteoporosis.
Vitamin D also help in boosting immune system and prevent some heart diseases.
Food rich in Vitamin D
- Egg yolk
- Diary product
- Soy milk
- Fatty fish
What if we intake excess of Vitamin D?
Don’t exceed 100 mcg per day.
Excess intake of vitamin D over long time can cause hypercalcaemia that can weaken your bones and can also damage your kidney.
Vitamin E is a great anti-oxidant which can protect your cell damage and also remove the free radicals in our body .
Vitamin E also improve skin health and hair growth.
Food rich in Vitamin E
- Vegetable oil
- Almond and Peanuts
- Sunflower seeds
- Green leafy vegetables.
What if we intake excess of Vitamin E?
400-600 mg is the daily recommended dose.
There is no such harmmful effect but it sometimes cause weakness.
Body need vitamin K as it plays a very vital role for our body.
Vitamin K helps in the production of prothrombin which helps in blood clotting process.
Vitamin K is also a great antioxidant which remove free radicals in our body and prevent the cellular damage.
It also help in energy production.
Food rich in Vitamin K
- Green Vegetables
- Leafy vegetables
What if we intake excess of Vitamin K?
Vitamin K dose vary from every individual but you should not cross 100 mcg per day.
Consult your doctor for further information.
There is no evidence of Vitamin K toxicity.
So, that’s all for today.It was all about the benefits of the important Vitamins for our body.
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