Balanced Diet and Yoga

VITAMINS: The Vital Function P

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

Water Soluble Vitamins: "B",  "C"


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.

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.
  • 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

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

VITAMIN C (This is also called "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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