Vitamin Pe Charcha.....✍

Are you taking up your vitamins? 

Vitamins as we all know are the organic components we need for proper metabolism of our body.

Let's know about some of them....

                              Vitamin A 

Why Vitamin A?

👁For healthy eye sight.

🤲For good and healthy skin.

🧠For a healthy central and nervous system. 

🏃‍♂️For growth and vitality.

Source- Curd, butter, carrot,pumpkin, green leafy vegetables,tomatoes, papaya, mango, orange and watermelon. 

Allowance- 

For children 2000-4000 I.U.

For adults 5000 I.U.

Deficiency causes-

Poor eye sight, blindness, lack of appetite,skin disorder,fever and cold.

                  Vitamin B1 or Thiamine

Why VitaminB1?

🤛Regulates carbohydrate metabolism and aids in digestion. 

Source- Rice and wheat bran,cereals, pulses, nuts,peas,legumes, kidney beans,green leafy vegetables,milk,banana,apple.

Allowance-

For children-

0.4-1.2 mg.

For adults-

1.2 to 2.0 mg.

Deficiency causes-

Impaired nervous system,digestive system. 

Beriberi,diabetes, depression, impairs heart functions and involuntary loss of weight. 

                 Vitamin B2 or Riboflavin 

Why VitaminB2?-

Essential for healthy growth of eyes,nails,skin and hair.

Source- Milk,wheat, green leafy vegetables,tomatoes,citrus fruits,almonds and sunflower seeds.

Allowance-

For children- 0.6 to 1.0mg.

For adults-1.3 to 2.6mg.

                    Vitamin B3 or Niacin

Why Vitamin B3?

Essential for protein and carbohydrate metabolism, proper circulation of fluids in the body.

Allowance-

For children- 8 to 20mg.

For adults- 12 to 26mg.

Deficiency causes-

Anaemia,pellarga, insomnia, mental disorders.

               Vitamin B6 or Pyridoxine

Why VitaminB6 ?

🤛🏃‍♂️Regulates digestion and absorption of proteins and fats. 

Source- Rice,milk,legumes,carrots and peanuts.

Allowance-

For children- 2mg.

For adults-2 mg.

Deficiency causes-

Kidney stones, migraine,skin disorders, anaemia. 

           

              Vitamin B12 or Cobalamin 

Why Vitamin B12?

Essential for red blood cells production, other enzymatic processes.

Source- Banana,milk,peanuts,eggs,sunflower seeds. 

Deficiency causes- Chronic fatigue, poor appetite. 

                Vitamin B9 or Folic acid

Why Vitamin B9?

Essential for healing processes and protein metabolism, for growth and division of body cells.

Source-

Whole grains, nuts,green leafy vegetables beans and peas.

Deficiency- Chronic fatigue,poor appetite, anaemia. 

           

            Vitamin B5 or Pantothenic acid

Why Vitamin B5?

Normal hair growth and prevents dermatitis. 

Source- Green vegetables, peanuts, butter,whole grain breads.

Deficiency causes- Depression, irritability,insomnia, skin disorders.🧠

        

               Vitamin C or Ascorbic acid 

Why Vitamin C?

For growth and maintenance of body tissues especially those of joints,bones,teeth and gums.

Helps in quick healing of wounds. 

Source- Citrus fruits,green leafy vegetables,sprouts,amla.

Deficiency causes- Scurry,anaemia,bleeding gums, slow healing of wounds. 

                               Vitamin D

Why Vitamin D?

Essential for bone and teeth formation.🦷🦴

For metabolism of calcium and phosphorus. 

Source- Fish,milk,sprouts,rays of sun. 💛

Deficiency causes- Rickets,tooth decay,muscle weakness. 

                               Vitamin E

Why Vitamin E?

For normal reproductory function,fertility, physical vigor.💪🤰

Source- Wheat, whole grain products,green leafy vegetables,sprouts.

Deficiency causes- Weakened reproductive tissues,liver disorders and sluggish circulation. 

  

                              Vitamin K

Why Vitamin K?

For proper clotting of blood and prevention of bleeding. 💢

Source-

Green leafy vegetables,spinach,cabbage,tomato. 

Deficiency causes-

Premature aging, insufficient bile salts in the intestine.

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Bye-bye 

                            ☆Priya 🌸