Vitamins And Their Functions Sources And Deficiency Chart In Hindi
Introduction
Vitamins are essential nutrients that our body needs to function properly. They are necessary for growth and development, maintenance of good health and prevention of various diseases. There are 13 essential vitamins that our body requires, and each vitamin has a specific function. In this article, we will discuss the functions, sources and deficiency of different vitamins.
Vitamin A
Vitamin A is essential for good vision, healthy skin and immune system function. It is found in animal products such as liver, fish and dairy products, as well as in some plant-based sources such as sweet potatoes, carrots and spinach. Deficiency of vitamin A can lead to night blindness and other eye problems, as well as weakened immunity.
Vitamin B1 (Thiamine)
Vitamin B1 is important for energy production and proper nervous system function. It is found in whole grains, legumes and nuts. Deficiency of vitamin B1 can lead to a condition called beriberi, which can cause nerve damage, muscle weakness and heart problems.
Vitamin B2 (Riboflavin)
Vitamin B2 is necessary for energy metabolism and maintaining healthy skin and eyes. It is found in dairy products, eggs, meat and green vegetables. Deficiency of vitamin B2 can lead to a condition called ariboflavinosis, which can cause skin problems, mouth sores and anemia.
Vitamin B3 (Niacin)
Vitamin B3 is important for energy production and maintaining healthy skin, nerves and digestive system. It is found in meat, poultry, fish, whole grains and nuts. Deficiency of vitamin B3 can lead to a condition called pellagra, which can cause skin problems, diarrhea and dementia.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is necessary for energy production and maintaining healthy skin and nerves. It is found in meat, poultry, fish, whole grains and vegetables. Deficiency of vitamin B5 is rare, but it can cause fatigue, depression and irritability.
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for protein metabolism, immune system function and maintaining healthy nerves. It is found in meat, fish, whole grains and vegetables. Deficiency of vitamin B6 can cause anemia, skin problems and depression.
Vitamin B7 (Biotin)
Vitamin B7 is necessary for energy production, maintaining healthy skin and hair, and proper nervous system function. It is found in eggs, nuts, whole grains and vegetables. Deficiency of vitamin B7 can cause hair loss, skin problems and neurological symptoms.
Vitamin B9 (Folic Acid)
Vitamin B9 is essential for proper cell growth and development, especially during pregnancy. It is found in leafy green vegetables, citrus fruits, beans and fortified grains. Deficiency of vitamin B9 can cause anemia, birth defects and other health problems.
Vitamin B12 (Cobalamin)
Vitamin B12 is important for nerve function, DNA synthesis and red blood cell formation. It is found in animal products such as meat, fish and dairy products. Deficiency of vitamin B12 can lead to anemia, nerve damage and other health problems.
Vitamin C
Vitamin C is necessary for proper immune system function, wound healing and collagen production. It is found in citrus fruits, berries, tomatoes and green vegetables. Deficiency of vitamin C can cause scurvy, a condition that causes weakness, fatigue and bleeding gums.
Vitamin D
Vitamin D is important for bone health, immune system function and maintaining healthy teeth. It is found in fatty fish, egg yolks and fortified dairy products. Our body can also produce vitamin D when exposed to sunlight. Deficiency of vitamin D can lead to weakened bones, muscle weakness and other health problems.
Vitamin E
Vitamin E is necessary for proper immune system function and maintaining healthy skin and eyes. It is found in nuts, seeds, vegetable oils and green vegetables. Deficiency of vitamin E is rare, but it can cause nerve damage and other health problems.
Vitamin K
Vitamin K is important for proper blood clotting and bone health. It is found in leafy green vegetables, liver and egg yolks. Deficiency of vitamin K can cause bleeding problems and other health issues.
Conclusion
Vitamins are essential for maintaining good health and preventing various diseases. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and dairy products can provide all the necessary vitamins our body needs. However, if you are unable to get enough vitamins through your diet, you may need to take supplements. Consult with your healthcare provider before taking any supplements.