Everything to Tell About Vitamins

Vitamins are organic substances that are essential for the growth and maintenance of living organisms. We unlike plants have to get vitamins through the foods we eat. Plants have it easy because they can make vitamins themselves. There are two categories of vitamins. The first is fat soluble vitamins. These last in the body longer and stick to your fat cells. If you have a well balanced diet you shouldnt need to take any vitamin supplements. Vitamin D is recommended for women who dont get much sun exposure depending on where you are living. The second category of vitamins is water soluble. We usually eat these through our foods everyday and they usually go quick through our bodies and out through our urine. Some examples of water soluble vitamins are vitamin C and the B vitamins.

Fat-soluble vitamins

Vitamin A

Functions: Essential for the development of bone, teeth, hair and used to synthesize visual pigments Good source of beta carotene
Food Sources: Yellow fruits and veggies, green vegetables, most dairy products
Symptoms of over dose: Hair loss, bone pain, malformed fetuses
Symptoms of depletion: Dry skin, night blindness

Vitamin D

Functions: Promotes bone development, and aids in the absorption of calcium
Food sources: Fish oils, milk, sunlight
Symptoms of overdose: Stunted growth, kidney damage
Symptoms of depletion: Bone deformities

Vitamin E

Functions: Helps support the function of cells throughout the body; help counter the effects of free radicals in the body
Food sources: Most nuts, broccoli
Symptoms of overdose: Fatigue, nauseas
Symptoms of depletion: Nerve damage

Vitamin K

Functions: Aids in blood clotting
Food sources: Green leafy vegetables, cauliflower, liver
Symptoms of overdose: Liver damage
Symptoms of depletion: chronic bleeding
Water-soluble vitamins

B1 (thiamin)

Functions: Aids in the formation of connective tissues
Food sources: Whole grains, green leafy vegetables
Symptoms of overdose: None reported
Symptoms of depletion: fatigue, water retention

B2 (riboflavin)

Functions: Aid in cell respiration, growth, and coenzyme action
Food sources: whole grains, lean meats, and dairy products
Symptoms of overdose: increased urine color which is usually harmless
Symptoms of depletion: Dizziness, fatigue, stunted growth, eye disorders

B3 (niacin)

Functions: Plays a significant role in metabolism
Food sources: Green leafy vegetables, whole grains
Symptoms of overdose: liver damage, dry skin
Symptoms of depletion: slow metabolism

B5 (Pantothenic acid)

Functions: Aids in the digestion of carbohydrates, proteins, and fats
Food sources: Whole grains, legumes, and eggs
Symptoms of overdose: fatigue, nausea
Symptoms of depletion: None reported

B6 (pyridoxine)

Functions: Aids in amino acid metabolism
Food sources: Most plant foods
Symptoms of overdose: Loss of coordination, numbness
Symptoms of depletion: Mental disorders, skin disorders, and tooth decay

Folic acid (vitamin M)

Functions: Aids in metabolism
Food sources: Dark green leafy vegetables, whole grains
Symptoms of Overdose: Insomnia
Symptoms of depletion: Diarrhea, loss of appetite, constipation

B12

Functions: Aids in metabolism, and forming new cells
Food sources: Meat, dairy products
Symptoms of Overdose: None currently reported
Symptoms of depletion: fatigue, anemia

Biotin

Functions: Used in amino acid and glycogen metabolism
Food sources: Green vegetables, liver
Symptoms of Overdose: None currently reported
Symptoms of depletion: Fatigue, body soreness

Vitamin C

Functions: Antioxidant, helps strengthen immune system, and aids in healing
Food sources: Citrus fruits, dark green leafy vegetables
Symptoms of Overdose: Diarrhea, fatigue
Symptoms of depletion: Weak immune defense

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What are vitamins?

an organic substance that acts as a coenzyme and/or regulator of metabolic processes. There are 13 known vitamins, most of which are present in foods or supplements; some are produced within the body. Vitamins are crucial for many bodily functions including a healthy immune response.
An essential low molecular weight organic compound required in trace amounts for normal growth and metabolic processes. They usually serve as components of coenzyme systems. For humans, vitamin A, the B series, C, D1 and D2, E and K are required. Deficiencies of one or more vitamins in the nutrient supply result in deficiency diseases.