Vitamins and their influence on health and disease

Vitamins are potent organic compounds which you find in small concentrations in foods. They perform specific and vital functions in the body chemistry.

It is not possible to sustain life without all the essential vitamins.

Vitamins do not serve as a source of energy. They help the enzymes, which generate energy from nutrients such as carbohydrates and fats.

1-Vitamin A

Vitamin A functions:
  • Is essential for growth and vitality
  • helps to form and maintain healthy teeth, bones, and skin
  • It builds up resistance to respiratory
  • works on the eyes, and in the stomach
  • It prevents eye diseases and plays a vital role in nourishing the skin and hair
  • prevents aging and sensitivity.
Sources are
  • fish
  • liver
  • eggs
  • by-products of milk
  • green leafy vegetables
  • tomatoes
  • mangoes
  • papaya
  • apricots
  • peaches
  • almonds
  • dry fruits.
Deficiency of vitamin A may result in
  • inflammation of eyes
  • poor vision
  • frequent colds
  • defective teeth, and gums.
Daily recommended intake is 400-900 mcg for children and 900 mcg for adults.


There are a large variety of vitamins in the B-group. The B vitamins include
  • B1(Thiamine)
  • B2(Riboflavin)
  • B3(Niacin)
  • B5(pantothenic acid)
  • B6(pyridoxine)
  • B9(folic acid)

3-Vitamin C

Vitamin C functions
  • Is essential for healthy growth and the maintenance of all the body tissues
  • protects against infections and acts as a harmless antibiotic
  • helps to decrease blood cholesterol
  • serves as a protection against all forms of stress

You can find vitamin C in citrus fruits, berries, green and leafy vegetables, tomatoes, potatoes.

Deficiency can cause Anemia, bleeding gums, slow healing of sores and wounds.

Daily recommended intake is 90-120 mg for adults and 30-50 mg for children. 

4-Vitamin D

  • Is necessary for bone and teeth formation of the thyroid gland
  • Helps in assimilating of calcium, phosphorus and other minerals from the digestive tract.
  • It also helps in treating muscular fatigue, constipation, and nervousness.
It is available in the fish, eggs, milk, butter and sprouted seeds.
A deficiency can cause deformation of bones and severe tooth decay.
Daily allowance is 10-15mcg for children and 15 20 mcg for adults. 

5-Vitamin E

  • Is essential for normal reproductive function, fertility, and physical vigor
  • Prevent destruction of unsaturated fatty acids, sex hormones, and fat-soluble vitamins in the body by oxygen
  • It dilates blood vessels and improves circulation
  • Prevents heart disease, asthma, and arthritis.
It is available in whole grain products, green leafy vegetables, milk, eggs, seeds, and nuts.
Deficiency of this vitamin can lead to sterility in men and repeated abortions in women. It also can cause strokes and heart disease.
Daily intake is 14-15 mg for children and 15-19 mg for adults.

6-Vitamin K

  • Is necessary for the proper circulating of blood
  • helps prevention of bleeding and standard liver functions
  • It aids in reducing excessive menstrual flow
You can find this vitamin in eggs, milk, yogurt, vegetables, spinach, cabbage, and tomato.
Deficiency can cause premature anti-aging and low vitality.
Daily recommended intake is 30-60 mcg for children and 75-120 mcg for adults.