Vitamins are natural substances found in plants and animals and known as Essential nutrients for

human beings. The name vitamin is obtained from "vital amines" as it was originally thought that
these substances were all amines. Human body uses these substances to stay healthy and support
its many functions. There are two types of vitamins: water-soluble and fat-soluble.

The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you
need. Vitamins do not provide energy (calories) directly, but they do help regulate energy-
producing processes. With the exception of vitamin D and K, vitamins cannot be synthesized by
the human body and must be obtained from the diet. Vitamins have to come from food because
they are not manufactured or formed by the body.

There are 13 essential vitamins and each one has a special role to play within the body, helping
to regulate the processes such as cell growth and repair, reproduction and digestion. Vitamin B-
6, Niacin, Natural Vitamin E and Zinc: Support sexual function in men.

There are several roles for vitamins and trace minerals in diseases:

1. Deficiencies of vitamins and minerals may be caused by disease states such as mal
absorption;
2. Deficiency and excess of vitamins and minerals can cause disease in and of themselves
(e.g., vitamin A intoxication and liver disease);
3. Vitamins and minerals in high doses may be used as drugs (e.g., niacin for
hypercholesterolemia).

Vitamins are essential for the normal growth and development of a multi-cellular organism. The
developing fetus requires certain vitamins and minerals to be present at certain times. If there is
serious deficiency in one or more of these nutrients, a child may develop a deficiency disease.
Deficiencies of vitamins are classified as either primary or secondary.

1. Primary Deficiency: A primary deficiency occurs when you do not get enough of the
vitamin in the food you eat.
2. Secondary Deficiency: A secondary deficiency may be due to an underlying disorder
that prevents or limits the absorption or use of the vitamin.

Types of Vitamins

Vitamins, one of the most essential nutrients required by the body and can be broadly classified
into two main categories i.e., water-soluble vitamins and fat-soluble vitamins.

Water-soluble vitamins
Water-soluble vitamins cannot be stored in the body, so you need to get them from food every
day. They can be destroyed by overcooking. These are easily absorbed by the body. Human body
doesn't store large amounts of water-soluble vitamins. B-complex vitamins and vitamin C are
water-soluble vitamins that are not stored in the body and must be replaced each day. These
vitamins are easily destroyed or washed out during food storage and preparation. They are
eliminated in urine so, body need a continuous supply of them in diets.

Proper storage and preparation of food can minimize vitamin loss. To reduce vitamin loss,
refrigerate fresh produce, keep milk and grains away from strong light, and use the cooking
water from vegetables to prepare soups. An excess of water soluble vitamins should not result in
any side effects as they will disperse in the body fluids and voided in the urine.

Nine of the water-soluble vitamins are known as the B-complex group: Thiamin (vitamin B1),
Riboflavin (vitamin B2), Niacin, Vitamin B6, Folate, Vitamin B12, Biotin, Pantothenic acid and
Vitamin C. These vitamins are widely distributed in foods.

Major food sources of Water-Soluble Vitamins

Legumes, Nuts,
Grains Fruits Vegetables Meats, Eggs Milk, Dairy
Seeds
Thiamin X X X
Riboflavin X X
Niacin X X X
Biotin X X X
Pyridoxine X X X
Pantothenic acid X X X X X X
Vitamin B12 X X
Folate X X
Vitamin C X X

Fat-soluble vitamins
The fat-soluble vitamins include vitamins A, D, E and K - since they are soluble in fat and are
absorbed by the body from the intestinal tract. The human body has to use bile acids to absorb
fat-soluble vitamins. Once these vitamins are absorbed, the body stores them in body fat. When
you need them, your body takes them out of storage to be used. Eating fats or oils that are not
digested can cause shortages of fat-soluble vitamins.

Fat soluble vitamins should not be consumed in excess as they are stored in the body and an
excess can result in side effects. An excess of vitamin A may result in irritability, weight loss,
dry itchy skin in children and nausea, headache, diarrhea in adults.

Characteristics of the vitamins are:

1. Most of the vitamins have been artificially synthesized.

 2. Some of vitamins are soluble in water and others are fat-soluble.
3. Some vitamins are synthesized in the body. Some members of vitamin B complex are
synthesized by microorganisms in the intestinal tract.
4. Vitamins are partly destroyed and are partly excreted.
5. Vitamins can be stored in the body to some extent, for example the fat-soluble vitamins
are stored in the liver and subcutaneous tissue.
6. Vitamins can perform their work in very small quantities. Hence, the total daily
requirement is usually very small.

Why We Need Vitamins?

Have you ever tried to find out the root cause of problems instead of running to a doctor every
time you suffer? If No, then you must know that you are running through vitamin deficiency
problem. So as you know that prevention is better than cure, it's better to intake proper vitamins
in right time to check the problem from growing gruesome.

First of all vitamin is that component of a balanced diet which the human body generally cannot
manufacture on its own. So you must consume vitamin directly in the form of food or through
supplements as tonic or pills. The whole process of assimilation of vitamins depends on
ingestion of food. Once you have it as a part of your meal, say for tomatoes, lemon, spinach and
other stuffs, it is more helpful. Moreover you don't feel that you are a patient and need to have
medicines for cure. But if the deficit of a particular vitamin is high, then supplementary dose of
vitamins have to be given to the body for a particular period. The body's metabolism is also
dependent on vitamins as on carbohydrates, fats, minerals and other basic components of a
complete diet. But before adding the vitamin list to our routine diet, let's understand the
importance of vitamins in life.

1. Vitamin A is referred to be a vitamin for growth and body repair. It is very vital in the
formation of bone and tissues and also keeps your skin smooth. And if you are night
blind, the cure is having more Vitamins A.
2. Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also
keeps your heart and muscles stable.
3. Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans,
this vitamin is very essential as it protects your bones, teeth and gums. The ultimate
medicine for curing scurvy and also resists any infection to grow in your body. Without
its support collagen cannot be synthesized in the body.
4. Vitamin D is very important for children. The common disease seen in kids suffering
from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones
cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural
source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused
due to lack of Vitamin D.
5. Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to
break up blood clots. Damage of cells due to aging can be protected to supplement of this
vitamin.
 6. Vitamin B6 is necessary for production of antibodies
7. Vitamin B12 is required for carbohydrate and fat metabolism. This is a must for
children's growth.
8. Vitamin B2 and Folic Acid help in the formation of red blood cells.

Always remember that vitamins are not food but should be a part of your food.

For a better knowledge and for maintaining a balanced diet of your family, consult a doctor.

Vitamin Facts

1. A lot of the vitamins in fruits and vegetables are lost between the farm and your plate.
The longer the foods are stored before you eat them, the more nutrients are lost. Heat,
light, and exposure to air all reduce the amount of vitamins, especially Vitamin C,
thiamin, and folic acid.
2. About 25% of US households do not have balanced meals to meet the requirements that
the body needs in digesting enough nutrients to sustain the body's health and fuel factors.
3. Research has shown that almost all varieties of disease can be produced by the deficiency
of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin.
The most important factor of nutritional deficiencies is the intense processing and
refining of foods like cereals and sugar.
4. The human body uses food to manufacture all its building blocks as well as to provide
fuel. To do this, it performs several thousand different chemical reactions. Each reaction
is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins
which the body cannot make by itself and which must be obtained from outside the body.