| Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B12 |
| Vitamin C | Vitamin D | Vitamin E | Vitamin K |
Vitamins are organic substances in food, which are required in small amounts but cannot be synthesized in adequate quantities by the body and therefore have to be provided from the environment.
Contrary to popular belief, deficiencies of vitamins still occur in affluent countries, for example deficiencies of folate, vitamin B and Vitamin D and C.
These are particularly common in people on fad diets, veganand alcoholics.
Deficiency diseases are more prevalent in developing countries. For example, Vitamin A deficiency is a common cause of blindness in the developing countries.
Why you should know about Vitamins
Taking Vitamin tablets is fashionable especially in affluent countries (if the number of websites on vitamins is any indication). As new researches bring out conflicting results, the recommendations about Vitamins continue to swing between ‘just enough’ to mega-dose therapies. Therefore it is important to be aware of what the Vitamins are.
Following is a brief introduction to vitamins and their sources:
Vitamin A: Retinol. Carotene compounds responsible for transmitting light sensation in the retina of the eye. Deficiency leads to night blindness.
Dietary Sources of Retinol
Liver (richest natural source)
Milk
Butter
Cheese
Egg yolk
Fish and Liver oils
(Retinol or carotene is added to margarine in Britain and other countries.)
Beta-carotene: An antioxidant that protects cells against oxidation damage that can lead to cancer. Beta carotene is converted, as needed, to Vitamin A. Food sources of beta carotene include vegetables such as carrots, sweet potatoes, spinach and other leafy green vegetables; and fruit such as cantaloupes and apricots. Excessive carotene in the diet can temporarily yellow the skin; a condition called carotenemia, commonly seen in infants’ fed largely on mashed carrots.
Dietary Sources of Carotene
Carrots (richest source)
Dark Green leafy vegetables
Some yellow and red fruits
Red palm oil
