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
05 Vitamins For Good Hair Growth
Good hair growth is a sign of a good health. On average, hair tends to grow between 0.5 and 1.7 centimeters per month. This is equivalent to around 0.2 to 0.7 inches. Bone marrow, which is the soft substance present inside the bones, is the only part of the body that grows faster than hair. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. In fact, many nutritional deficiencies are linked to hair loss. While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key. Stages of Hair Growth The stages of hair growth are as follows: Each follicle contains a hair root, which is made of cells of protein. As blood circulates around the body, it delivers oxygen and nutrients to the protein cells, which they need to multiply. The protein cells multiply, they build hair, which pushes up through the skin. The hair grows out of the skin, it passes an oil gland. This lubricates the hair with the oil it needs to stay soft and shiny. By the time the hair is long enough to come through the skin, it is dead. As a new hair grows underneath, it pushes the dead hair out of the skin. The hair then falls out or is shed. Below are 5 vitamins that may be important for hair growth. Vitamin A All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy. Diets deficient in vitamin A may lead to several problems, including hair loss. While it’s important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair growth. Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A. Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source. Your hair needs vitamin A to stay moisturized and grow. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods. Vitamin B Family One of the best-known vitamins for hair growth is a B-vitamin called biotin. Studies link biotin deficiency with hair loss in humans. Although biotin is used as an alternative hair-loss treatment, those who are deficient have the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods. There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals. Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens. Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement. B-vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth. Whole grains, meat, seafood, and dark, leafy greens are all good sources of B-vitamins. Vitamin C Free radical damage can block the growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, your body needs vitamin C to create a protein known as collagen — an important part of the hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth. Strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C. Vitamin C is needed to make collagen and can help prevent hair from aging. Good sources include peppers, citrus fruits, and strawberries. Vitamin D Low levels of vitamin D are linked to alopecia, a technical term for hair loss. Research also shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow. Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown. That said, most people don’t get enough vitamin D and it may still be a good idea to increase your intake. Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and fortified foods. Vitamin D’s actual role in hair growth is not understood, but one form of hair loss is linked to deficiencies. You can increase vitamin D levels through sun exposure or by eating certain foods. Vitamin E Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months. The placebo group had only a 0.1% increase. Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E. Suggested Multivitamin Brands For Hair Growth Hairfluence (USA) Order Now Organic Hair Skin and Nails Vitamins for Women Order Now Biotin Order Now Conclusion All of the above vitamins are essential for good hair growth. Balance diet always keeps everything good. If you like this article do not forget to comment and share it with your friends.