Important Vitamins A D E
K B C and What They Do
September 10th 2005
What are these wonder micronutrients that
your body cannot produce all by itself but needs them badly in trace
quantities? They are called vitamins. Vitamins are not synthesized or
produced by the body so they need to be obtained by humans through the
food they eat. Humans need 13 vitamins to maintain good health.
It is important to know that there are two kinds of vitamins for safety
purposes for one of them might cause toxicity when taken in large
dosages. Here are the two types of vitamins, the vitamins included on
each type, their function and sources.
Fat-soluble vitamins are dietary supplements that may be absorbed by the
body's fat. This absorption means that these vitamins can stay in the
body, particularly in the liver, as long as they want. Because they are
stored, they don't need to be replaced daily. These fat-soluble vitamins
include vitamin A, D, E and K.
Vitamin A works for healthy eyes, maintenance of a
good complexion and prevents aging. Sources of this vitamin are
vegetables, kidney, liver and milk. When the body lacks this vitamin,
nigh blindness, xerophthalmia or no tear secretion, phrynoderma or toad
skin, retarded growth and low resistance against infection may occur on
Vitamin D helps in the burning of calcium and phosphorus, and proper
development of bones and teeth. It is commonly found in liver, dairy
food and eggs. Deficiency of this vitamin will cause rickets or brittle
bones, osteomalacia or softening of the bones, and poor development of
Vitamin E aids in the proper functioning of the reproductive organs,
acts as an antioxidant and also helps in the maintenance of a good skin.
Sources of vitamin E are green leafy vegetables, milk, butter and meat.
Deficiency of this vitamin may result to abnormal development of the
fetus and infertility.
Vitamin K is for the proper functioning of liver and normal clotting of
blood. Vitamin K could be taken from green leafy vegetables and
soybeans. A person lacking this vitamin may be afflicted with
Water-soluble vitamins are micronutrients that are not
stored in the body and must be replaced in a regular basis. They are
dissolved in water and eliminated in urine. These vitamins are easily
washed out or removed during food preparation. Vitamins considered as
water-soluble are the B-complex vitamins and vitamin C.
The B-complex vitamins include thiamin, riboflavin, niacin, pantothenic
acid, folate, B6 and biotin. They support the body in maintaining a good
eyesight, healthy skin, normal appetite, a healthy nervous and
circulatory system. Sources of these vitamins include enriched grain
products like white rice, breakfast cereals, pasta, breads and white
flour. Deficiency of these vitamins may result to pernicious anemia,
pellagra, beri-beri and other B-complex related deficiency diseases.
Vitamin C or ascorbic acid is another water-soluble vitamin that helps
in the wound healing process, production of brain hormones and
maintenance of blood vessels, teeth and bones. Ascorbic acid is from
citrus fruits and other vegetables. If one lacks this vitamin, he may
succumb to hemorrhages, rough, dry skin, scurvy, sore joints and bones
and increased risk to infections.
These dietary supplements must always be taken with precaution and must
follow a certain recommended daily allowance to ensure safety and
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By Morag Bevan
Morag is well known for her "secret"
Books about Vitamins
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