Vitamins, Types, Sources, Deficiency & Excess Effects: A guide to CSS GSA EXAM

 By Engr. Meerub Khalil

                                                                                                                         

What are Vitamins?

Vitamins are the organic compounds which are necessary for growth, functioning, reproduction etc. of human body. 

Types of Vitamins 

There are two types of Vitamins:

1. Fat Soluble Vitamin 
2. Water Soluble Vitamin 

Discussing the types of vitamins one by one.

1. Fat Soluble Vitamin 

Fat soluble vitamin are the vitamins that can be dissolve in fats. These vitamins includes vitamin A, D, E and K. Discussing these kinds of vitamins one by one.

(a) Vitamin A (Retinol)
Necessary for: Growth, good vision, healthy nerve functioning 
Sources: All yellow and orange colored fruits, green vegetables, eggs and milk
Deficiency: Night Blindness
Excess: Toxicity in body (bone fracture & birth defects)

(b) Vitamin D (Calciferol) 
Necessary for: Formation of healthy bones 
Sources: Dairy products, milk, sunlight, dates, eggs
Deficiency: Rickets (bone deformities)
Excess: Excessive calcium deposition and mental retardation 

(c) Vitamin E (Tocopherol)
Necessary for: Healthy hair, skin, slows down the process of aging 
Sources: Dry fruits, seeds, green vegetables, milk, fish
Deficiency: Unhealthy hair, skin, anemia
Excess: toxicity in body

(d) Vitamin K (Clotting Vitamin)
Necessary for: Blood clotting 
Sources: Green leafy vegetables
Deficiency: Blood clotting may disturb
Excess:  toxicity in body

2. Water Soluble Vitamin 

Water soluble vitamins are the vitamins that are soluble in water. These vitamins includes vitamin B-complex and vitamin C. B-complex contains vitamin B1, B2, B3, B5, B6, B7, B9, B12.

(a) Vitamin B1 (Thiamine)
Necessary for: Growth, digestive system, healthy nerve functioning 
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Beriberi (skin problem; red spots on skin occurs)

(b) Vitamin B2 (Riboflavin)
Necessary for: Growth, digestive system, healthy nerve functioning 
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Breakdown of skin cells, eye irritation, inflammation

(c) Vitamin B3 (Niacin)
Necessary for: Healthy hair, nails, skin and healthy nerve functioning 
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Pellagra ( it is related to skin, it causes black spots on skin)

(d) Vitamin B5 (Pantothenic acid)
Necessary for: nerve functioning and formation of Red Blood Cells (RBC)
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Formation of RBC may go through problem

(e) Vitamin B6 (Pyridoxine)
(same as Vitamin B5)
Necessary for: nerve functioning and formation of Red Blood Cells (RBC)
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Formation of RBC may go through problem

(f) Vitamin B7 (Biotin)
Necessary for: Healthy hair, nails, skin and healthy nerve functioning 
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Unhealthy skin, hair, nails

(f) Vitamin B9 (Folic-acid)
Necessary for: Health of Red Blood Cell (RBC), immune system, maintenance of reproduction system 
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Vitiligo (white patches on skin)

(g) Vitamin B12 (Cobalamin)
Necessary for: Helps in keeping the blood and nerve system of the body health and maintains the reproductive system of human body
Sources: Milk, grains, dry fruits, fish, meat, dairy products, vegetables etc.
Deficiency: Unhealthy and weak immune system

(g) Vitamin C (Ascorbic acid)
Necessary for: Essential for wound healing and healing process
Sources:  Cruciferous vegetables, Citrus like oranges, kiwi, lemon, grapefruit)  etc.
Deficiency: Scurvy (bleeding gums)