The vitamins are certain organic compounds that are needed by the body for healthy life but that cannot be manufactured by the body. They mainly serve as catalysts for certain reactions in the body. The amounts of vitamins required are very small, perhaps hundredths of grams. Do you know that vitamins are mainly obtained from our foods? As a health professional, I know vitamins are needed for a healthy life. In this article, you are going to learn Classification of Vitamins Vitamin Sources RDA (Required Daily Allowance) Diseases that can occur due to Vitamin Deficiency Vitamin Toxicity Let us start with the vitamins classification. I know most of us do not really remember basic knowledge of vitamins. You may also be interesting in reading 05 Vitamins for good hair growth. Classification of Vitamins Based on solubility Vitamins are classified as either fat-soluble (lipid-soluble) or water-soluble. Vitamins A, D, E, and K are fat-soluble Vitamin C and B is water-soluble. All types of vitamins are needed for a healthy life. Water Soluble Vitamins 1. B Complex Vitamins Eight of the water-soluble vitamins are known as the vitamin B-complex group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin, and pantothenic acid. The B vitamins are widely distributed in foods and their influence is felt in many parts of the body. They (vitamins) function as coenzymes that help the body obtain energy from food which is needed for a healthy life. The B vitamins are also important for normal appetite, good vision, and healthy skin, the nervous system, and red blood cell formation. A. Vitamin B1 (Thiamin) Thiamin, or vitamin B1, helps to release energy from foods, promotes normal appetite, and is important in maintaining proper nervous system function for a healthy life. Food Sources Sources include peas, liver, and legumes. Most commonly, thiamin is found in whole grains and fortified grain products such as cereal enriched products like bread, pasta, rice, The process of enrichment adds back nutrients that are lost when grains are processed. Among the nutrients added during the enrichment process are thiamin (B1), niacin (B3), riboflavin (B2), folate, and iron. RDA (Required Daily allowance) Males: 1.2 mg/day; Females: 1.1 mg/day Thiamin Deficiency Under-consumption of thiamin is rare due to the wide availability of enriched grain products. However, low-calorie diets, as well as diets high in refined and processed carbohydrates, may place one at risk for thiamin deficiency. Alcoholics are especially prone to thiamin deficiency because excess alcohol consumption often replaces food or meals. Symptoms of thiamin deficiency include mental confusion, muscle weakness, wasting, water retention (edema), impaired growth, and the disease known as beriberi. Thiamin deficiency is currently not a problem in the United States. Thiamin toxicity No problem with overconsumption is known for thiamin. B. Vitamin B12 (Riboflavin) Riboflavin, or vitamin B2, helps to release energy from foods, promotes good vision, and healthy skin. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin. Food Sources Sources include liver, eggs, dark green vegetables, legumes, whole and enriched grain products, and milk. Ultraviolet light is known to destroy riboflavin, which is why most milk is packaged in opaque containers instead of clear. RDA (Required Daily Allowance) Males: 1.3 mg/day; Females: 1.1 mg/day Riboflavin Deficiency Under consumption of riboflavin is rare. However, it has been known to occur with alcoholism, malignancy, hyperthyroidism, and in the elderly. Symptoms of deficiency include cracks at the corners of the mouth, dermatitis on the nose and lips, light sensitivity, cataracts, and a sore, red tongue. Riboflavin toxicity No problems with overconsumption are known for riboflavin. C. Vitamin B3 (Niacin, Nicotinamide, Nicotinic Acid) Niacin, or vitamin B3, is involved in energy production, normal enzyme function, digestion, promoting normal appetite, healthy skin, and nerves. Food Sources Sources include liver, fish, poultry, meat, peanuts, whole, and enriched grain products. RDA (Required Daily Allowance) Males: 16 mg/day; Females: 14 mg/day Niacin Deficiency Niacin deficiency is known to occur with alcoholism, protein malnourishment, low-calorie diets, and diets high in refined carbohydrates. Pellagra is a disease state that occurs as a result of severe niacin deficiency. Symptoms include cramps, nausea, mental confusion, and skin problems. Niacin toxicity Consuming large doses of niacin supplements may cause flushed skin, rashes, or liver damage. Overconsumption of niacin is not a problem if it is obtained through food. D. Vitamin B6 (Pyridoxine, Pyridoxal, Pyridoxamine) Vitamin B6, otherwise known as pyridoxine, pyridoxal, or pyridoxamine, aids in protein metabolism and red blood cell formation. It is also involved in the body’s production of chemicals such as insulin and hemoglobin. Food Sources Sources include meats, whole grains and cereals, legumes, and green, leafy vegetables. RDA (Required Daily Allowance) The RDA for vitamin B6 is 1.3 mg/day for adult males and females through age fifty. Vitamin B6 Deficiency Deficiency symptoms include skin disorders, dermatitis, cracks at the corners of the mouth, anemia, kidney stones, and nausea. A vitamin B6 deficiency in infants can cause mental confusion. Vitamin B6 Toxicity Overconsumption is rare, but excess doses of vitamin B6 over time have been known to result in nerve damage. E. Folate: (Folic Acid, Folacin) Folate, also known as folic acid or folacin, aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects. It may also play a role in controlling homocysteine levels, thus reducing the risk for coronary heart disease. Food Sources Sources of folate include liver, kidney, dark green leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, and citrus fruits. Not all whole grain products are fortified with folate.. RDA (Required Daily Allowance) The RDA for folate is 400 mcg/day for adult males and females. Pregnancy will increase the RDA for folate to 600 mcg/day. Folate Deficiency Folate deficiency affects cell growth and protein production, which can lead to overall impaired growth. Deficiency symptoms also include anemia and diarrhea. A folate deficiency in women who are pregnant or of childbearing age