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 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.
