Vitamins are one among the micronutrients. These are the nutrients required in small quantities for your body. Vitamins are of two types – water soluble vitamins (B- complex, C) and fat soluble vitamins (A, D, E, K). Water soluble vitamins are nutrients, which dissolve in water. These vitamins may be lost while washing, cooking or when exposed to light and air. Fat soluble vitamins are soluble in oils or other fats. These vitamins may be lost when exposed to light and air.
All these vitamins are necessary for normal functioning of your system. Deficiency may lead to various diseases.
Vitamin A is necessary for normal functioning of your eyes. Carrot, papaya, organ meat, broccoli, spinach, mango, cod liver oil, fish, egg and milk are the source of vitamin A. Deficiency of vitamin A may lead to night blindness and eye related diseases like keratomalacia, xerosis, xerophthalmia.
Vitamin B complex are necessary for body metabolism. It includes vitamin B1, B2, B3, B4, B5, B6, B7, B9 and B12. Cereals, pulses, legumes, green leafy vegetables, whole grains, egg, meat, almonds, milk and its products are the source of vitamin B complex.
Deficiency of vitamin B complex may lead to diseases like beriberi, pellagra, dermatitis, anemia and peripheral neuropathy, etc. You may also take Vitamin B12 supplement 1 tablet daily.
Vitamin C is necessary for normal growth and development of the body. It is also essential for tissue repair, healing of wounds, repair and maintenance of bone, cartilage and teeth. Vitamin C is one among the many antioxidants. Citrus fruits like lemon, orange, amla, berries like strawberry, blueberry, raspberry, cranberry, capsicum, chillies, tomatoes are the source of vitamin C.
Deficiency of Vitamin C causes scurvy (gums disorder).
Vitamin D is necessary for normal growth, development and maintenance of healthy bones. It helps in the absorption of calcium. Sunlight is the natural source of vitamin D. Salmon, sardines,shrimp,egg yolk, fortified milk, orange juice, yogurt and cereals are good sources of Vitamin D. Cod liver oil, mushroom are rich sources of Vitamin D3.
Magnesium is known to be a co-factor of vitamin D. This means that eating foods that are rich in magnesium, or taking magnesium supplements, may help your body to absorb vitamin D more efficiently. Other nutrients that are thought to help your body absorb vitamin D include:
- Boron. Foods that are rich in boron include almonds, apples, hazelnuts, dates, and avocados.
- Vitamin K. Foods that are rich in vitamin K include basil, kale, spinach, scallions, Brussels sprouts, and asparagus.
- Zinc. Foods that are rich in zinc include oysters, crab, fortified breakfast cereal, lobsters and baked beans.
- Vitamin A. Foods that are rich in vitamin A include sweet potatoes, carrots, kale, butternut squash, dried apricots, and romaine lettuce.
You may take Bonton active granules in the dose of 1 tsp mixed with a glass of milk on an empty stomach. Bonton Active Granules is the unique combination of Cissus Quadrangularis, which not only builds chemical composition of bones but it also has powerful anti-osteoporotic action. Terminalia arjuna is a rich source of natural calcium and many more powerful ingredients. Bonton Active Granules helps ensure stronger bones and joints.
Deficiency of vitamin D causes rickets and osteoporosis.
Vitamin E is an antioxidant which acts as a scavenger for free radicals, supports neurological functions and supports your body’s immunity. Almonds, peanuts, sunflower seeds, sunflower oil and other vegetable oils and green leafy vegetables are the source of vitamin E.
Deficiency of vitamin E leads to impaired immunity, RBC production, weakness of muscles and neurological system.
Vitamin K is necessary for clotting of blood during any injury. Meat, fish, egg, green leafy vegetables, broccoli are the source of vitamin K.
Deficiency of vitamin K leads to anaemia, abnormal bleeding and bruising.
It is very important to take a well balanced diet to maintain these vitamin levels in your body. If you feel you are having a deficiency of particular vitamin, you need to take supplements as per physician prescription. Over dosage of vitamin leads to a dangerous condition known as hypervitaminosis.