VITAMINS

Vitamins are organic compounds that people need in small amounts. Majority of vitamins
are required to come from food because the body either does not provide them or
produces very little.

*Discovery of vitamins
Our knowledge of health and illness has greatly improved as a result of the discovery of
the vitamins. The term "vitamin" was initially created by Casimir Funk in 1912. Early in
the nineteenth century and lasting until the middle of the twentieth century was the main
period of discovery. Through the efforts and contributions of epidemiologists, doctors,
physiologists, and chemists, the mystery surrounding each vitamin was answered.

*Occurrence and distribution

Vitamins are insignificant food ingredients that are crucial to human nutrition. Because
many vitamins are unstable under specific processing and storage circumstances, their
levels in processed foods may be significantly lower. To make up for these losses and
replenish vitamin levels in foods, synthetic vitamins are widely employed. The
water-soluble vitamins and the fat-soluble vitamins are typically the two primary
categories of vitamins. The presence of vitamins in different food groups depends on
whether they are soluble in water or fat. The amount of vitamins that different food
groups and individual products within food groups contribute to the diet varies greatly.

* Health effects of vitamins

The most popular dietary supplements consumed by people globally are vitamin
supplements. They are significant contributions to overall intakes since the amount of
micronutrients they supply ranges from far less than suggested intakes to substantially
more. The majority of people who take over-the-counter supplements do not have any
clinical indications or symptoms of deficiency, despite the fact that supplements can be
utilized to maintain a sufficient intake or to rectify micronutrient insufficiency. In
"usually healthy" populations, the impact of vitamin supplements on the risk of
non-communicable diseases is debatable. We look at supplement usage trends and the
data from randomized trials that show how they affect health.

*Vitamins in food
Your body will receive the vitamins and minerals it needs, at the proper level and in the
proper balance, if you consume a lot of fruits, vegetables, wholegrain and cereals, lean
meats, and dairy products with reduced fat.
There are 13 vitamins in all, 8 of which are in the B vitamin subclass.
Vitamins are essential for bodily functions such as helping to fight infection, healing,
making our bones strong and regulating hormones.
Both animal and plant meals contain a variety of compounds that have vitamin A .
Because they often include the orange/yellow component beta-carotene, plant meals can
be easy to spot.
Plant sources consist of: Fruit and vegetables that are orange or yellow, like carrots, red
peppers, mangoes, sweet potatoes, apricots, pumpkin, and cantaloupe, as well as leafy
greens like spinach, peas, and broccoli.
Among the animal sources are:liver, eggs, and some fortified milk products (with added
vitamin A).
B-group vitamins help in the body's utilization of foods that provide energy, such as
proteins, fats, and carbs. It takes a few B-group vitamins to assist cell division by
generating new DNA.
Adults only require about 45 mg of vitamin C daily, and anything over 200 mg is
wasted.Since vitamin C is heat-sensitive, cooking may cause some of its nutritional
benefits to be lost. As dietary sources of vitamin C, raw foods are more advantageous.
These consist of:Vegetables - especially green vegetables (such as cabbage, capsicum,
spinach, Brussels sprouts, lettuce, and broccoli), cauliflower, and potatoes. Fruit -
oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon,
tomatoes, and strawberries.
 Vitamin D is important for strong bones, muscles and health in general. Ultraviolet
radiation from the sun is necessary to create vitamin D in the skin and is the best source
of vitamin D.Our diets only provide a small percentage of the vitamin D we need (around
5–10%). Sources consist of: eggs, margarine, fatty fish (like salmon), and some milks all
have vitamin D added.
The best source of vitamin E is a healthy diet rich in fresh, minimally processed foods.
Heat can damage vitamin E, particularly when it is used in deep-frying.
Among the food sources are:
meats (e.g. liver)
egg whites
Nuts and seeds like almonds, sunflower seeds, peanuts, and hazelnuts, as well as leafy
green vegetables like spinach and broccoli
wholesome grains and oils, like extra virgin, sunflower, and soybean, as well as
unprocessed cereals and wheat germ.
Food and the bacteria in our digestive tract provide us with vitamin K. Because they are
born without bacteria in their gastrointestinal tracts, newborn newborns are given a
booster to raise their vitamin K levels. Most of the vitamin K in our diets is vitamin K.
sources of food include:
leafy greens like spinach and kale, as well as fruits like avocado and kiwi,
some vegetable oils, such soybean oil.

* Toxicity of vitamins

Even when consumed in great quantities, vitamins are unlikely to be harmful when taken
naturally through food.
However, it's simple to take too much while ingesting supplements in concentrated dosages,
which might have a bad impact on one's health.
Some water-soluble vitamins can have negative side effects, some of which can be deadly, when
used in excess.
C vitamin. Despite having a very low level of toxicity, vitamin C can upset the stomach in large
amounts.
B3 vitamin (niacin). Niacin, when taken as nicotinic acid, can cause liver damage, high blood
pressure, stomach pain, and visual problems.
B6 vitamin (pyridoxine). Chronic B6 overdose can result in severe neurological symptoms, skin
lesions, light sensitivity, nausea, and heartburn.
B9 vitamin (folate). Overdosing on supplements containing folic acid or folate can compromise
immunological function, impair mental function, and conceal a potentially serious vitamin B12
deficiency.

*Summary
Vitamins are a crucial part of our well-being. Although large amounts taken via food can not be
too harmful, large doses of vitamin supplements can be. It is an inevitable fact that vitamins are
necessary for maintaining healthy function of our body.

Sources:
https://www.jstor.org/stable/3347924
https://link.springer.com/chapter/10.1007/978-3-319-63607-8_9
https://arupconsult.com/content/vitamins-deficiency-and-toxicity
http://www.bookrags.com/essay-2005/4/27/1549/22082/#gsc.tab=0
https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals