08/01/2025
Vitamins: The Pillars of Health
Vitamins are essential nutrients our body needs to function optimally. They play critical roles in growth, immunity, metabolism, and overall well-being.
1. Vitamin A
• Function: Essential for vision, immune function, and cell growth.
• Deficiency: Night blindness, xerophthalmia, dry skin, and impaired immunity.
• Toxicity: Headaches, dizziness, nausea.
• Source: Carrots, sweet potatoes, spinach, eggs, and fortified milk.
2. Vitamin D
• Function: Promotes calcium absorption for healthy bones and teeth.
• Deficiency: Rickets in children, osteomalacia in adults, muscle weakness.
• Toxicity: Hypercalcemia, kidney damage, and cardiovascular issues.
• Source: Sunlight, fatty fish, egg yolks, fortified milk, and cereals.
3. Vitamin E
• Function: Antioxidant; protects cells from oxidative damage.
• Deficiency: Neurological issues, muscle weakness, vision problems.
• Toxicity: Bleeding risk
• Source: Nuts, seeds, vegetable oils, & green leafy vegetables.
4. Vitamin K
• Function: Crucial for blood clotting & bone metabolism.
• Deficiency: Increased bleeding, weak bones.
• Toxicity: Rare
• Source: Leafy greens, broccoli, and soybean oil.
5. Vitamin C
• Function: Antioxidant; boosts immunity and promotes skin health.
• Deficiency: Scurvy
• Toxicity: Diarrhea, abdominal cramps, and kidney stones.
• Source: Citrus fruits, strawberries, bell peppers, and tomatoes.
6. Vitamin B1 (Thiamine)
• Function: Energy production & nerve function.
• Deficiency: Beriberi, Wernicke-Korsakoff syndrome.
• Toxicity: Rare
• Source: Whole grains, pork, legumes, and nuts.
7. Vitamin B2 (Riboflavin)
• Function: Energy metabolism & skin health.
• Deficiency: Cracked lips, sore throat, sensitivity to light.
• Toxicity: Rare; excess excreted in urine.
• Source: Dairy, eggs, green vegetables, and fortified cereals.8. Vitamin B3 (Niacin)
• Function: Supports metabolism and skin health.
• Deficiency: Pellagra (diarrhea, dermatitis, dementia).
• Toxicity: Liver damage, flushing, and gastrointestinal distress.
• Source: Meat, fish, nuts, & whole grain