May 23

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Vitamins: role, deficiency and excess

Vitamin A

Role: VitaminA are necessary for smooth and healthy skin. VitaminA keeps skin elastic and prevents dryness, wrinkling, and aging by stimulating collagen.
Deficiency: Dry skin with scaling, itching, roughness, pimples, accumulation of dandruff, splitting of nails,dry and chapped lips, hair loss,blindness at nighttime, and an increase in digestive infections.
Excess: Vitamin A toxicity is most frequently observed, compared to the other vitamins. It is a fat soluble and the excess of this vitamin can be stored in liver and othe fatty tissues. Large excess of Vitamin A can lead to dry skin (just as in a deficiency), hair loss, pain in the abdominals, headaches, insomnia and drowsiness.
Food source: Squash (bhopla), carrots, all yellow vegetables, dark leafy green, broccoli , oranges.

Vitamin B1 / Thiamine

Role:  Thiamine plays a central role in the generation of energy from carbohydrates. It is involved in RNA and DNA production, as well as nerve function
Deficiency: Excess: Drowsiness or muscle relaxation with large doses.
Food source: Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs

Vitamin B2 ( Riboflavin)

Role: It transport oxygen and is essential to metabolize carbohydrates.
Deficiency: A deficiency can cause areas of discolored skin, wrinkles, whiteheads, fat deposits on skin and cracking around the mouth and oily hair.
Food source: All whole grains, spirulina, legumes, green vegetables,animal foods- especially liver, carrots, red peppers, eggplant and tomatoes.

Vitamin B3 (Niacin)

Role: It keeps the blood circulation going, and ensures adequate supply of oxygen to the skin, hair and nails. Maintain healthy tissues, helps in metabolizing fat and carbohydrates.
Deficiency: A deficiency can cause scaling in the skin, dry skin, skin disorders and can also damage nervous system.
Excess: A large excess can cause flush skin and liver damage.
Food source: All whole grains, legumes, fish, leafy vegetables, wheat bran, nuts and seeds.

Vitamin B5

Role: Pantothenic acid, helps convert carbohydrates to energy. It acts as an anti inflammatory prerequisite for skin orders and aids in keeping the skin healthy. It is also called anti stress vitamin.
Deficiency: A deficiency can cause heart failure and water retention.
Excess: Diarrhea; possibly nausea and heartburn.
Food source: All whole grains, legumes, cabbage, green vegetables, corn, cauliflower, sunflower seeds, mushroom, avocados, eggs.

Vitamin B6

Role: Pyridoxine, helps in metabolizing fat, proteins and carbohydrates.
Deficiency: A deficiency can cause nervousness and muscular disorders, nerve damage, oily, dry, and sometimes scaly skin, dandruff.
Excess: A large excess can cause a lack of coordination and numbness
Food source: Whole grains- especially brown rice and buckwheat ( kuttu), legumes, cabbage, carrot, wheat bran, sunflower seeds and bananas.

Vitamin B9 / Folic Acid

Role: Folic acid, helps with the formation of red blood cell and also helps the body to synthesize fats.
Deficiency: A deficiency of this vitamin  can cause anemia, poorly nutrition to skin and hair.
Food source: whole grains, leafy greens, spirulina, red kidney beans, chickpeas, beetroot, avocado, raspberries, asparagus.

Vitamin B12

Role:  vitamin B-12, also called cobalamin, is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins. It is normally involved in the metabolism of every cell of the human body,
Deficiency: Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced.
Excess: In rare cases, excess B12 supplementation may cause some numbness or tingling in the arm, hands and face.Excess vitamin B12 may contribute to anxiety symptoms such as panic attacks.
Too much vitamin B12 may contribute to or cause insomnia.
Food source: dairy products, eggs, meat and other animal products.

Vitamin C

Role: Ascorbic acid,aids in healing wounds, bones and red blood cell formation.strengthens elasticity of blood vessel walls and healthy cell membranes.
Deficiency: A deficiency can cause weakened immunity to sickness and slow healing of wounds.
Excess: Aggravate kidney stones and diarrhea.
Food source: amla, dark leafy greens, broccoli,cabbage, melons, strawberries, apricots, yellow vegetables,sprouts and beans.

Vitamin D

Role: promotes bone and tooth formation and helps the body absorb calcium.
Deficiency: A deficiency can cause softened bones in adults and bone deformities in children.
Excess: diarrhea, drowsiness,constipation, loss of appetite, vomiting, and kidney damage.
Source: Natural sunlight.

Vitamin E

Role: Tocopherol, helps with oxidation of unsaturated fatty acids, vitamin C and A, and metabolism processes in the body, aids blood circulation,and helps skin looking younger.
Deficiency: A deficiency can cause heart failure and water retention.
Excess: minor stomach upsets.
Food source: All leafy greens vegetables, broccoli, whole grains, sesame seeds and other whole beans.

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