Vitamins - Vitamin A, Vitamin B, Vitamin C


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Home : Yoga Whole Food : Balance Diet : Vitamins

Balanced Diet and Yoga

VITAMINS: The Vital Function P

Fat Soluble Vitamins: "A" "D", "E", "K"

Water Soluble Vitamins: "B", "C"

VITAMIN A

The average daily requirement of Vitamin A for an adult is approx. 750 m g.

It is present as b-carotene in - Ripe yellow fruits as mangoes , papaya. Vegetables as pumpkin & carrots. Red palm oil. (800 m g of b-carotene per g)

Mathematically: 1 m g carotene =� 0.5 m g retinol

Uses

Rich Soueces

	Necessary for vision in dim light.
	Maintains integrity of epithelial tissues
	Keeps outer lining of eye ball moist.

	It is present as retinol in Shark liver oil.
	Synthetic Vitamin A � from lemongrass oil
	Curd, butter, ghee, egg, whole milk from cereals, oilseeds, milk, meat, eggs etc.

VITAMIN D

The Vitamin D requirement of a child has been placed at 200 � 400 I.U. It is also called �cholecalciferol�.

Uses

Rich Soueces

	It is vital in bone growth.
	It is vital in calcium metabolism.
	It plays an important role in the absorption of dietary calcium from the intestine its deposition in the bone.
	It acts as a hormone in the body.
	A good supply of Vitamin D during pregnancy benefits the mother helps in the satisfactory development of the infant.

	Ultra-violet rays of the sun. The cholesterol derivative in the skin is converted into Vitamin D by these u-v rays.
	Generally , requirement of Vitamin D is met from sunlight but therapeutic supplementation is also possible.

Mathematically: 1 g of pure Vitamin D =�40 million I.U.

MODE OF ACTION

DEFICIENCY DISORDER

	Vitamin D is first converted into 25 hydroxy cholecalciferol in the liver & subsequently to 1,25-dihydroxy cholecalciferol (1,25-DHCC) in the kidney.
	This 1,25-DHCC is the active form of Vitamin D.

	Rickets In children.
	Osteomalacia osteoporosis in adults.

	It works as an anti-oxidant.
	It has role in preventingoxidation of beta-carotene & Vitamin A in the intestine.
	It is helpful in preventing lipid peroxidation of P.U.F.A. in cell membrane which are largely composed of unsaturated fats.
	It is a very good skin rejuvenator & has an important cosmetic role. Vitamin E oil promises a glowing & healthy skin.
	It is also said to have important significance in the removal of stretch marks that are formed during pregnancy.
	Vitamin E & Vitamin K, both are widely distributed in all foods.
	Vitamin E is present in high concentration in vegetable oils & cereal grains

VITAMIN B (COMPLEX)

There are many vitamins in this group, but only those important in human nutrition are discussed below.

THIAMIN
FOLIC ACID
NICOTINIC ACID
PYRIDOXINE
CYANOCOBALAMIN

VITAMIN C (This is also calle �Ascorbic acid�)

Uses

Rich Soueces

	It is a strong reducing agent.
	It is involved in collagen synthesis.
	It has role in bone & teeth calcification.
	It helps in absorption of dietary iron by keeping it in its reduced (ferrous) form.

Gooseberry, grapes, guava, orange, lime etc. Sprouted green gram (Phaseolusradiatus ). Sprouted Bengal gram.

It must be noted that most Vitamin C gets destroyed on heating or drying. But dried gooseberry is the only fruit, which on account of its high acidity, is a rich source of Vitamin C.

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