Vitamins are compounds that everybody requires to develop and grow naturally. Moreover, they are organic compounds and most of them are derived from the food we eat.
Also, the human body can make vitamins K and D on its own. In the first place, different roles are assigned to each and every vitamin.
For a better understanding, let’s further discuss which foods contain which vitamins, what are vitamins actually, and more.
In The Article
Vitamin A Health Benefits
Vitamin A refers to a set of unsaturated organic compounds that comprise: retinal, retinoic acid, retinol, and many provitamins A carotenoids. Vitamin A benefits are immense, more so vitamin A is important for the human body, majorly for improving our vision and building a strong immune system.
It is popularly known worldwide that Vitamin A deficiency is the cause of blindness. Vitamin A is a fat-soluble vitamin, obtainable from different plants and animal foods
Sources Of Vitamin A
- Beef Liver
- Sweet potatoes
- Dark Leafy Vegetables
- Dried apricots
- Butternut squash
- Fortified milk
- Cod liver oil
- Egg yolks
Benefits Of Vitamin A
- Good for our eye health – This is an eminent feature of Vitamin A, especially carrots which play a vital role in keeping our eyes healthy. People who suffer from night blindness problem lack Vitamin A.
- Excellent in maintaining our skin – Vitamin A is vital for skincare, especially notable in beauty care and cosmetic products.
- Develops a strong immune system – Vitamin A is crucial for us to strongly resist foreign objects from entering our body. T-cells, the white blood cells do the stated activity. The proteins required for the production of these T-cells are generated by Vitamin A.
- Promotes anti-aging process – Vitamin A contains the antioxidant feature which eliminates the free radicals from our body. It makes us look youthful and healthy.
- Cures skin-problems like blackheads and acne
- Necessary for embryonic development
- Prevents osteoporosis by protecting the bone mass
- Improves our memory and learning ability
- Vitamin A plays a useful role in the treatment of heart disease and cancer
- Vitamin A is useful in treating sinus and urinary tract infections
- It alleviates the complications arising from diseases like malaria and measles
Vitamin A Deficiency
- Inadequate food intake
- Liver disorder
- Fat malabsorption
- Heavy urinary excretion
Vitamin A deficiency symptoms
- Night blindness
- Dry skin
- Dry hair
- Throat Infection
- Chest Infection
- Skin Infection
- Thyromegaly or goitre
- Miscarriage (women)
Recommended Vitamin A Daily Intake
The recommended daily intake of Vitamin A that is given for individuals depends on factors like their age group and sex.
- Infants and Children – The recommended daily Vitamin A intake for infants and children needs to be
- 0-6 months – 400 mcg (per day)
- 7-12 months – 500 mcg (per day)
- 1-3 years – 300 mcg (per day)
- 4-8 years – 400 mg (per day)
- Children, Adolescents, Men, and Women – The recommended daily intake of Vitamin A for children, adolescents and men, and women are as follows
- 9-13 years – (Male – 600 mcg – Female – 600 mcg) per day
- 14-18 years – (Male – 900 mcg – Female – 700 mcg) per day
- 19-50 years – (Male – 900 mcg – Female – 700 mcg) per day
- Above 50 years – (Male – 900 mcg – Female – 700 mcg) per day
- Men and Women above 50 years
- Above 50 years – (Male – 900 mcg – Female – 700 mcg) per day
- For pregnant women – 700 mcg per day
- For lactating mothers – 950 mcg per day
(*) The term mcg refers to microgram
Vitamin C Health Benefits
Vitamin C is a water-soluble vitamin referred to by the name of ascorbic acid. It is crucial for the normal growth and development of our body.
This inevitable vitamin is a nutrient, which creates and maintains collagen in our body.
Vitamin C Health Benefits are numerous, sources include various fruits and vegetables, and it has unquestionably the supremacy of a dietary supplement.
Vitamin C Rich Foods
Vitamin C Fruits and Vegetables Chart:
|Strawberries||Dark Leafy Green vegetables|
Vitamin C Benefits
- Medical practitioners assert that Vitamin C is the best and safest nutrient when it comes to safeguarding our immune system
- Lessens the risk of complications that could arise due to cold, like lung and pneumonia infections
- Plays a key role in resisting/fighting cardiovascular disease and cancer
- It is an efficient antioxidant that drives out radicals, which can harm our body cells
- Higher Vitamin C intake is found to decrease the possibilities of more body wrinkles, dry skin, and aging skin appearance
- Reduces the blood pressure levels in our body
- It is good for lessening the body cholesterol levels
- Enables higher iron absorption in our body
- It is a speedy and powerful healer of wounds
- Vitamin C improves the mood of a person and averts frequent mood swings
- Enhances blood supply to the visual area/s of the body and averts eye disorders like cataract
- Prevents scurvy, a degenerative disease that stops the development of tissues in our body
- Vitamin C is a natural anti-allergic nutrient that alleviates the production of histamine
- It is a good skin moisturizer
Vitamin C Deficiency
- Low-nutrition diet
- Excessive smoking
- Poor functioning of the body organs
- Blockages in the intestines and colon
Symptoms of Vitamin C Deficiency
- Dry skin
- Splitting of hairs
- Slow healing of wounds
- Weight loss
- Teeth loss
- Swelling of the gums
- Mood swings
- Swollen and painful joints
- Dry red spots on the skin
Recommended Daily Intake
Infants and Toddlers
- 0-6 months old – 40 mg/ day
- 6-12 months old – 50 mg/ day
- 1-3 years old – 15 mg/day
Children and Teens
- Children 4-8 years old – 25 mg per day
- Children 9-13 years old – 45 mg per day
- Male 14-18 years old – 75 mg per day
- Female 14-18 years old – 65 mg per day
Adults, Middle Aged and Old-Aged People
- 19-50 years – (Male – 90mg – Female – 75mg)
- 50 years and above – (Male – 90mg – Female – 75mg)
- RDI (Recommended Daily Intake) for pregnant women – 85 mg
- RDI (Recommended Daily Intake) for lactating mothers – 120 mg
(*) mg means milligram
Vitamin D Health Benefits
Notably, there are countless health benefits of vitamin D and this “Sunshine Vitamin” is produced when the skin is exposed to the sun’s UVB rays.
Moreover, Vitamin D represents a fat-soluble compound or vitamin. In addition, vitamin D enables your body to intake calcium and calcium remains crucial for bone density and strength.
Vitamin D absorbed from the sun, supplements, or foods remains biologically lifeless and must pass through two steps for activation.
- Therefore, the first step which takes place in the liver involves converting vitamin D into a compound called ‘Calcidiol’.
- The second step takes place in the kidney and creates a chemical compound called ‘Calcitriol’.
In essence, vitamin D is not a vitamin but is widely regarded as a pro-hormone.
Health Benefits Of Vitamin D
Some of the health benefits of Vitamin D are
- Vitamin D builds healthy bones
- Vitamin D facilitates a crucial role in the management and regulation of phosphorous and calcium respectively. These two factors are extremely vital for bone strength and growth.
- You require vitamin D to intake calcium in the stomach and also to restore calcium lost through excretion via kidneys.
- Moreover, vitamin D deficiency in the body can cause rickets, a condition where the bones become brittle and soft.
- In essence, in males, vitamin D deficiency occurs as osteoporosis or osteomalacia. In osteoporosis, the patient suffers from muscular weakness and weak bone density.
- In general, osteoporosis mainly appears in older men and post-menopausal women.
- Vitamin D prevents cancer
- Vitamin D plays an important role in cell-to-cell information transfer or communication and in cell
- growth regulation.
- As per studies, calcitriol (vitamin D’s active form) reduces cancer growth by reducing the growth of fresh blood vessels in the affected area. As a result, vitamin D encourages cancer cell death and gradually decreases cell growth.
- In other words, vitamin D controls around 200 genes in your body, and deficiency of it can cause serious trouble.
- Vitamin D facilitates healthy pregnancy
- Pregnant women lacking sufficient levels of vitamin D may get affected due to ‘preeclampsia’ and may opt for a ‘c-section’.
- Overall, lack of vitamin D in pregnant women indicates bacterial vaginosis and gestational diabetes mellitus.
- Guarantees healthy child
- Children fed with 2000 (IU) per day had healthy arterial wall conditions than those who consumed 400 units daily.
- In addition, low levels of vitamin D increase the severity of eczema, atopic dermatitis, and asthma.
- Vitamin D builds the anti-inflammatory properties of glucocorticoids.
- Vitamin D reduces diabetes and regulates insulin levels
- In a study, infants who consumed 2000 IU daily of vitamin D enjoyed the benefit of escaping type 1 diabetes.
- Insufficient levels of vitamin D in type 2 diabetes patients negatively affected glucose tolerance and insulin secretion.
- Aids Weight Loss
- According to a research study, people consuming vitamin D and calcium daily experienced swift weight loss.
- To sum up, doctors suggest that extra intake of vitamin D and calcium can act as a hunger-suppressing agent.
- Fights Depression
- Vitamin D plays a role in preventing depression and regulating mood. People suffering from depression and anxiety were found to have low levels of vitamin D.
Deficiency Of Vitamin D
- Getting sick frequently – Vitamin D directly deals with cells that fight infection. Therefore, a patient suffering from vitamin D deficiency will have a poor immune system.
- Tiredness and fatigue – Excessive tiredness and fatigue might indicate low levels of vitamin D. Taking required energy supplements may prove effective.
- Muscle pain – A study reveals that low levels of vitamin D and chronic pain are interconnected. Likewise, scientists believe that pain-sensing nerves and vitamin D cells interact with each other.
- Causes mental trouble – Depression and low levels of vitamin D are interconnected. Moreover, studies show that improving vitamin D reduces depression.
- Slow Healing of wounds – Inadequate or lack of vitamin D may cause slow or poor wound healing due to surgery etc.
- Hair Loss – Particularly, in females, hair loss might indicate or alopecia areata may indicate vitamin D deficiency.
- Bone Loss – An analysis of low bone capacity may be due to a lack of vitamin D. Therefore, getting enough vitamin D reduces this bone loss problem.
Main Sources Of Vitamin D
The main sources of vitamin D foods are
- Egg Yolks
- Beef Liver
- Fortified foods such as cereals, soy milk, orange juice
- Fatty fishes like salmon, mackerel, and tuna
Main Sources Of Calcium
Foods that contain calcium are
- Calcium-fortified foods such as breakfast cereal or oatmeal
- Certain fishes like rainbow trout, perch, and sardines
- White beans
- Ladies finger or okra
- Dairy products such as yogurt, cheese, and milk
Recommended Daily Intake Of Vitamin D (IU per day)
- 0-6 months – 400
- 7-12 months – 400
- 1-3 years – Nil
- 4-8 years – 600
- 9-13 years – 600
- 14-18 years – 600 (males)
- 14-18 years – 600 (females)
- Males – 19 years and above – 600
- Females – 19 years and above – 600
- Males and Females above 70 – 800
- Pregnant Women – 600
- Lactating mothers – 600
Recommended Daily Intake Of Calcium (mg per day)
- 0-6 months – 200
- 7-12 months – 260
- 1-3 years – 700
- 4-8 years – 1000
- 9-13 years – 1300
- 14-18 years – 1300 (males)
- 14-18 years – 1300 (females)
- Males – 19 years and above – 1000
- Females – 19 years and above – 1000
- Males and Females above – 1200
- Pregnant Women – 1000
- Lactating mothers – 1000
Vitamin E Health Benefits
Vitamin E can be called a “Wonder Vitamin”. Why? Vitamin E naturally slows aging, destroys free radicals, and also acts as an antioxidant.
Moreover, the Vitamin E health benefits do not end there. And hence, let’s learn more about how you can harness all the health benefits of Vitamin E, the symptoms of Vitamin E inadequacy, and more.
Sources Of Vitamin E
Vitamin E strength is available in:
- Green vegetables
- Sunflower seeds
- Whole grains
- Brown rice
- Green leafy vegetables
- Vegetable oils (olive, sunflower, corn, and soybean)
- Sweet Potato
- Dried Herbs
- Peanut butter
- Bell Peppers
Vitamin E Benefits
- Vitamin E fights free radicals and curbs the occurrence of diseases
- Good for maintaining the overall skin health
- Helps in balancing cholesterol levels in our body
- Protects hair from environmental damage and makes it look fresh and healthy
- Effective in naturally balancing hormones through balancing our endocrine and nervous system
- It works well when used along with Vitamin C in improving vision
- According to research, the tocotrienols in Vitamin C inhibits Alzheimer’s disease
- Alleviates cancer risk
- Good in increasing the strength of our body muscles
- Delays the aging process by reducing wrinkles
- Largely reduces the pain caused by osteoarthritis inflammation
- Prohibits cataract formation and age-related macular degeneration
- Vitamin E- oil is a great nutrient as well as a powerful antioxidant
- Helps in reducing the severity of postmenopausal symptoms like cramping, craving, and anxiety among women
- Enhances the functioning of our blood circulation system
- Useful role in the production of red blood cells
- Inhibits blood clots
- Repairs our tissues
Vitamin E Deficiency
Vitamin A deficiency is caused by various conditions that inhibit our body from adequate fats absorption and they are:
- Chronic pancreatitis
- Cystic fibrosis
- Short bowel syndrome
- Crohn’s disease
- Primary biliary cirrhosis
Occasionally, a genetic defect called ataxia might also cause Vitamin E deficiency.
- Unsteady walk
- Weakness in the muscles
- Loss of muscle mass
- Blurred vision
- Abnormal eye movements
- Peripheral neuropathy
- Hemolytic Anemia
- Cognitive Difficulties
- Digestive Problems
- Lack of response by the immunity system
Recommended Daily Intake Of Vitamin E
- Infants and Toddlers
- 0-6 months old – 4 mg/ day
- 7-12 months old – 5 mg/ day
- 1-3 years – 6 mg/day
- Children and Teens
- Children 4-8 years old – 7 mg per day
- Male 9-13 years old – 11 mg per day
- Female 9-13 years old – 11 mg per day
- Male 14-18 years old – 15 mg per day
- Female 14-18 years old – 15 mg per day
- Adults, Middle-Age and Old Age people
- Male 19-50 years old – 15 mg per day
- Above 50 years – (Male – 15mg Female – 15mg) per day
- Pregnant women
- RDI (Recommended Daily Intake) for pregnant women – 15 mg
- Lactating Mothers
- RDI (Recommended Daily Intake) for lactating mothers – 19 mg
(*) mg refers to the milligram
Health Benefits Of Vitamin E Oil For Skin
The absolute essential for healthy skin is Vitamin E oil, which is a great nutrient as well as a powerful antioxidant! This amazing oil enables its users to preserve healthy skin and hair.
Rich sources of Vitamin E are unquestionably sunflower oil, olive oil, and wheat germ oil. Vitamin E is also vital for the human body to develop a strong immunity system. Let’s discover the main uses of Vitamin E oil for the skin and hair.
Health Benefits Of Vitamin-E Oil
- Foremost, Vitamin-E oil is an excellent nutrient that keeps our skin in good health. It plays a vital role in fighting out antioxidants that can harm our body cells.
- Vitamin-E oils can remove the dark circles that are formed under the eyes
- Vitamin-E oil also acts as an effective moisturizer for dry skin people
- The stated moistness in this oil will definitely protect the skin from sunburn. Ultraviolet rays from the sun cause sunburns.
- Reduces the face wrinkles on people who apply the oil on a regular basis. This will ensure such people of a delayed aging process
- Vitamin-E oil can serve as an effective cleaning agent in eliminating dirt, stains, or other unwanted particles
- It is a proven fact that Vitamin-E oil is good in curing minor burn injuries within a short period of time
- People with early-stage of psoriasis disease have experienced cure after applying this oil regularly for a brief period, on the affected areas of their skin
- Vitamin-E oil is a quick healer of many scars and wounds. Pigmentation scars and acne scars can be mentioned as two examples
- Vitamin-E oil can speedily heal cold sores i.e. blisters that form on the lips or around the mouth area
- The nutritional strength in Vitamin-E oil enables people to have bright and strong hair
- This oil is helpful in strengthening our nerves and also nourishes our skin
Vitamin K Health Benefits
Vitamin K refers to a group of fat-soluble, structurally similar vitamins the body needs for the total synthesis of specific proteins and the health benefits of Vitamin K are tremendous.
These proteins are required for blood coagulation and also for managing other tissues and binding of calcium content in bones. Moreover, without vitamin K, uncontrolled bleeding happens due to inefficient blood coagulation.
Vitamin K includes three compounds; K1, K2, and K3 (menadione). Vitamin K rarely affects adults but does trouble infants and young children.
Major Sources Of Vitamin K With Values (Mcg-Micrograms)
- Eggs – 1 hardboiled egg – 4 mcg
- Grapes – ½ a cup – 11 mcg
- Soybeans – 1 tbs – 25 mcg
- Spinach – 1 cup(raw) – 145 mcg
- Collard greens – ½ cup (both boiled and frozen) – 530 mcg
- Natto – one 3 ounce cup – 850 mcg
- Parsley – 10 sprigs – 90 mcg
Health Benefits Of Vitamin K or Why Humans Need Vitamin K?
- Improves Bone health – Vitamin K prevents bone density loss or osteoporosis in post-menopausal Osteoporosis, a condition featuring fragile and porous bones affects 10 million Americans, 80% are women.
- Symptoms of osteoporosis are
- Constant pain in joints
- Fall in estrogen levels
- Bone fractures
- Spinal deformity
- Symptoms of osteoporosis are
- Prevents Coronary heart disease – Vitamin K prevents coronary heart disease by increasing MGP (Matrix Gla-protein) in the body.
- Controls Menstrual Flow – Women experiencing too much menstrual blood loss should regularly partake in vitamin K.
- Avoids Internal Bleeding – Vitamin K decreases the risk of jaundice, poor nutrient absorption, and internal liver bleeding.
- Supports Immune System – Intake of liquid spirulina, milk kefir, raw cultured vegetables increase vitamin K. Therefore, immune and digestive system work properly.
- Stops Hemorrhages in Infants – Babies with vitamin K deficiency are injected with this vitamin and vitamin K also helps asthmatic children.
- Removes nausea during pregnancy – Pregnant women mainly suffer from nausea and vomiting due to vitamin K deficiency. Vitamin K intake will improve their condition within 72 hours.
- Controls blood clotting – Vitamin K improves the blood clotting capacity of the body by transporting calcium. And also, vitamin K2 helps to reduce myelodysplastic syndrome or other blood disorders.
- Stops Biliary Obstruction – Regular consumption of vitamin K prevents ulcerative colitis, regional enteritis, celiac disease, and binary obstruction.
- Manages Blood Sugar – The pancreas handles the second-highest levels of this vitamin in the body. Vitamin K manages blood sugar regulation.
Deficiency Of Vitamin K
The main causes of vitamin K deficiency are
- Heavy alcohol abuse
- Weakness due to severe malnourishment
- Intake of drugs that prevents vitamin K absorption
- Have a disease such as active celiac or Crohn’s disease that directly affects stomach absorption
- Taking very extreme doses of vitamin E or A
Symptoms Of Vitamin K Deficiency
- Excessive bleeding
- Easily bleed or bruise
- Newborns affected due to bleeding in the brain
- Uncontrollable bleeding at puncture or surgical areas
- Cartilage calcification
- Other issues related to bleeding such as hemorrhaging, extreme menstrual bleeding, gum bleeding, or digestive tract bleeding
Recommended Daily Intake of Vitamin K Across Various Age Groups
- Infants and Toddlers
- 0-6 months old – 2 mg/ day
- 7-12 months old – 2.5mg/ day
- Children and Teens
- 1-3 years old – 25 mg per day
- 4-8 years old – 35 mg per day
- 9-13 years old – 45 mg per day
- Male between 14-18 years old – 55 mg per day
- Female between 14-18 years old – 55 mg per day
- 19 years and above – (Male – 70 mg – Female – 60 mg) per day
- Pregnant women
- RDI (Recommended Daily Intake) for pregnant women – 60 mg
- Lactating Mothers
- RDI (Recommended Daily Intake) for lactating mothers – 60 mg
(*) mg means milligram
Best Prenatal Vitamins - Important For You And Your Baby
Conceiving a baby can be the happiest moment in a woman’s life. Of course, from eagerly expecting the day your little beauty will arrive, and to search for a name, the joy remains out of bounds.
Additionally, but no matter what, you cannot be totally prepared to handle pregnancy and here prenatal vitamins can help.
However, in this article, we focus on important aspects of prenatal vitamins and how to select the best prenatal vitamins?
Prenatal vitamins are mineral supplements and vitamins recommended to be consumed before and after conception. They are also suggested during postnatal breastfeeding.
In addition, prenatal vitamins include many minerals and vitamins. Some of the important nutrients are calcium, iodine, iron, and folic acid.
- Folic acid stops neural tube birth issues, which somehow damage the spinal cord and brain.
- In fact, neural tube problems start in the first phase of conception, especially in the initial 28 days of pregnancy. Not to mention, since most of the pregnancies are unplanned, any woman planning for pregnancy can take 400 mcg before conception. And, they can continue the folic acid dosage for the first initial 12 weeks after conception.
- Moreover, a woman suffering from a neural tube defect should discuss with their medical expert and decide wisely.
- Also, studies reveal that consuming 4000 mcg of folic acid 30 days before and after conception can prove beneficial for pregnant women.
- In addition, getting adequate folic acid can reduce the risk of anencephaly and spina bifida by around 60-70 percent.
- Folic acid also has the capacity to remove certain heart problems, cleft palate, cleft lip, and preeclampsia.
Main Food Sources of Folic Acid
Especially, our body absorbs this vitamin better from the supplements we eat. In America, all food manufacturers are compulsorily required to include folic acid in all their enriched grain products.
So, if you consume food items rich in folate, regard them as a bonus to your regular supplement. Some of the main sources of folic acid are
- Citrus juice and fruits(lemon, orange, etc.)
- Green veggies such as asparagus, Brussels sprouts, okra, turnip greens, collard, spinach, and broccoli.
- Beans (dried)
Is a folic acid supplement recommended?
Folic Acid Deficiency
The main symptoms of folic acid inadequacy
- Heart palpitations
- Sore tongue
- Weakness and drastic weight loss
- Loss of appetite
Overall, even if the folic acid deficiency is very minimal, your baby in the fetus might not get the required amount.
- Routine iron supplements can enhance maternal hematologic indices and thereby decrease the risk of IDA or iron inadequacy.
- Iron manages blood- in both the baby and mother- carry oxygen.
However, there is no consistent or clear-cut evidence that prenatal iron capsules have a good impact on a conceived women.
Calcium is very important and it supports the baby’s bone growth.
Not to mention, iodine plays an important role in managing a women’s thyroid function. Iodine deficiency can cause deafness, severe mental disability, and affected physical growth.
Overall, inadequate iodine can cause stillbirth or miscarriage.
How To Select Best Prenatal Vitamins Before Pregnancy?
- Iodine – 150 mg
- Iron – 17 mg
- Zinc – 15 mg
- Vitamin E – 10 mg
- Vitamin B12 – 6 mg
- Niacin – 20 mg
- Riboflavin – 2 mg
- Thiamine – 3mg
- Vitamin C – 70 mg
- Vitamin D – 400 IU
- Folic acid – 400 mcg
Side Effects Of Prenatal Vitamins
Due to the presence of the rich iron content, many women suffer from severe constipation.
In addition, some prenatal vitamins might create nausea in a woman who already suffers from this condition.
Furthermore, a medical expert might suggest liquid or chewable vitamins.
Also, the prenatal industry has brought out different forms of capsules to meet the tolerances and needs of to-be mothers.