General knowledge about Vitamins role & their sources

VITAMIN A  (Retinol, retinal, and retinoic acid)  Essential for vision and  important role in bone growth Carotenoids act as antioxidants. Main sources are… beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

THIAMIN (vitamin B₁) Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain,,..Main sources are… Pork chops, ham, soymilk, watermelons, acorn squash

RIBOFLAVIN (vitamin B2) Helps convert food into energy. Needed for healthy skin, hair, blood, and brain. Main sources are.. Milk, yogurt, cheese, whole and enriched grains and cereals, liver NIACIN (vitamin B3, nicotinic acid) Helps convert food into energy.Main sources are… Essential for healthy skin, blood cells, brain, and nervous system Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter PANTOTHENIC ACID (vitamin B5) Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin Main sources are…Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products. VITAMIN B6(pyridoxal, pyridoxine, pyridoxamine) Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.Main sources are… Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. Vitamin B12(cobalamin) Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells.Main sources are.. Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs. BIOTIN Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair.Main sources are.. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Your body needs very little biotin. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs. VITAMIN C (ascorbic acid) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.Main sources are… Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Evidence that vitamin C helps reduce colds has not been convincing. CHOLINE- Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats.Main sources are.. Many foods, especially milk, eggs, liver, and peanuts. No rmally the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages. VITAMIN D (calciferol) Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Main sources are…Supplements can reduce the number of non-spinal fractures. Fortified milk or margarine, fortified cereals, fatty fish. Many people don't get enough of this nutrient.While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climes or don't spend much time in the sun VITAMIN E (alpha-tocopherol) Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.Main sources are.. Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes. FOLIC ACID (folate, folacin) Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.Main sources are.. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Many people don't get enough of this nutrient.Occasionally, folic acid masks a B12deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12. VITAMIN K (phylloquinone, menadione) Activates proteins and calcium essential to blood clotting. May help prevent hip fractures..Main sources are Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Intestinal bacteria make a form of vitamin K that accounts for half your requirements.If you take an anticoagulant, keep your vitamin K intake consistent..