VITAMINS-ESSENTIAL ORGANIC COMPOUNDS

VITAMINS-ESSENTIAL ORGANIC COMPOUNDS [2018 Update]

Vitamins-Essential Organic Compounds

WHAT ARE VITAMINS?

Vitamins are the organic chemical compounds which are present in minute amounts in natural foodstuff and the body needs these as essential nutrients in order to maintain its functions such as metabolism and immunity and vitality.

CLASSIFICATION OF VITAMINS

Vitamins are classified into two main categories. i.e.

1. Water Soluble Vitamins 

Water soluble vitamins are not stored in the body. The body consumes what it needs from food and excretes as waste what is not needed. These vitamins are also destroyed by cooking and care should be taken while cooking the vegetables.

Water soluble vitamins are Thiamin, Riboflavin, Niacin, B6, B12, Biotin, Folic Acid, Vitamin C.

2. Fat Soluble Vitamins 

Fat soluble vitamins are the ones that are stored in fat cells when excess is present. They have toxicity levels associated with them as the body cannot get rid of these vitamins. They also need fat in order to be absorbed.

Fat Soluble vitamins are Vitamin A, D, E, K.

IMPORTANCE OF VITAMINS IN A WOMEN’S LIFE

A women body is such that it changes throughout is lifetime with the need of nutrition.

She cannot continue living the same lifestyle throughout her life, like she has been living in her 20s.

As the aging continues her nutritional values and vitamin needs starts changing. It is important for a woman to visit a doctor on a regular basis for her health and diet.

Insufficiency of vitamins can lead to the path of diseases.

Many of the recent studies show that cancer, diabetes, heart attack risks are caused due to the lack of certain nutrients and vitamins in the body.

According to the Centers for Disease Control and Prevention micronutrients and vitamins are necessary for normal cell function, growth and development.

Since the human body is unable to produce all the nutrients needed, we should get it from foods.

According to a report published by the Population Referee Bureau, vitamin deficiency and malnutrition in women poses a huge threat, it weakens women’s ability to survive childbirth, makes them more vulnerable to infections and leaves a fewer chances to recover from illness.

TOXICITY OF VITAMINS

Despite of importance and benefits of vitamins in the bodies, increase in the supplement of vitamins stored in the body will cause toxicity which is known as hypervitaminoses. This situation is caused by the medicines and not from dietary sources.

VITAMINS ESSENTIALLY IMPORTANT FOR WOMEN

There are a few vitamins which are important for the body of a women, by which she can maintain her overall health. These vitamins should have a daily recommended intake. Given below are the Vitamins with the benefits.

1. Vitamin A

  • This Vitamin is obtained in the form of beta-carotene from the food which is later converted to Vitamin A.
  • It is found in antioxidant rich foods, such as carrots, apricots, etc.
  • It helps in maintaining good eyesight and keeps the body away from complications like night blindness.

2. Vitamin C

  • It is also known as Ascorbic Acid.
  • It helps in the formation of RBC (Red Blood Cells).
  • It is necessary for women with anemia.
  • It is also important for pregnant and breastfeeding women.
  • It boosts brain chemicals i.e. Noradrenaline.
  • It is found in fruits like oranges, grapes, kiwi, lemons, etc.
  • Levels of vitamin C decreases with the age and since this Vitamin is a water-soluble one, it doesn’t get stored in the body so the regular intake of this Vitamin is very important.

3. Vitamin E

  • It is also known as tocopherol and at times tocotrienols.
  • The presence of this vitamin in the body slower signs of aging.
  • It also helps in maintaining healthy skin.
  • It can be found in foods like sunflower oil, safflower oil, hazelnuts.

4. Vitamin B6

  • This vitamin is a water-soluble vitamin
  • It is also known as pyridoxine
  • It helps in boosting metabolism
  • It is found in bananas, chickpeas, oatmeal, etc.

5. Vitamin B12

  • It is also known as cyanocobalamin.
  • This also helps in boosting metabolism
  • It also helps in making RBCs
  • Red meat is the richest source of Vitamin B12

6. Folic Acid

  • This Vitamin is very important during pregnancy
  • It helps to prevent birth defects such as spinal Bifida
  • It helps in development of a healthy brain and spinal cord
  • External supplementation is given during pregnancy
  • It is found in green leafy vegetables,asparagus,citrus fruits,fortified cereals,etc.

7. Vitamin D

  • This vitamin is extremely important for postmenopausal women.
  • It helps in absorption of calcium and phosphorus
  • Lack of Vitamin D leads to osteopenia and then osteoporosis.
  • Sunlight is the best source of Vitamin D.

8. Vitamin K

  • This Vitamin keeps the bones strong
  • It helps in blood clotting which in turn arrests bleeding.
  • This Vitamin is found in green leafy vegetables, soya bean oil, fish oil, etc.

ARE YOU THE WOMAN EXPERIENCING VITAMIN DEFICIENCY?

According to the surveys and studies conducted regarding the women’s intake of vitamins, the results have shown that the nutrient intake highly depends on factors like economic status, social and cultural environment and personal habits.

A disturbing situation is that even the children of women experiencing malnourishment who experience vitamin and minerals deficiencies are more likely to face development problems, lower resistance to infections and higher rate of disease and death throughout their lives.

Researchers have also mentioned that women who are planning to conceive and are pregnant should have proper nutritional status before during and after pregnancy, making it as an important element of reproductive health.

In spite of the fact that the multivitamins are very common among the women, recent research shows that they do not prevent the chronic illnesses.

They also aren’t helpful in reducing your risks for other health issues.

According to the American society for nutrition, multivitamin supplements are largely uncontrolled.

The claims made by the multivitamin producing companies exaggerate the actual data on their effectiveness. 

It is somewhat because of this report as well that the nutritionists recommend getting as many vitamins as possible through food instead of these multivitamins.

According to American Heart Association natural foods provide a wider variety of vitamins and other benefits like dietary fiber than these supplements do.

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