Vitamins Chart

Vitamin A is soluble fat solvent which are insoluble in water. They are heat stable in absence of air; they get destroyed on exposure to air or ultraviolet rays. The major sources of vitamin A are cod liver oil, egg, fish, carrot, spinach, vegetable oil, green leaves and yellow fruits like mangoes and tomatoes.

Vitamin A is essential for growth and it’s a component of rhodopsin hence essential for night vision. It helps in preservation of structural integrity and permeability of cell membrane. It maintains health and activity of epithelial tissues and glands. It prevents infection and maintains nutrition and function of nervous tissues. Vitamin A controls bone function and helps in normal fertility and synthesis of stimulating enzymes.

Vitamin A deficiency causes night blindness, xeropthalmia, kerotinization of skin and mucous membrane with increased susceptibility of infection. It also retards growth of children and defects the growth of bones and teeth.

It is mainly required up to 5000 i.u. for an adult and 6000-8000 i.u. for growing children and at the time of pregnancy.

Vitamin D

Vitamin D is soluble fat solvent but is insoluble in water. They are heat soluble, the richest source of  vitamin D  are cod liver oil, egg, fish, butter, liver etc. It favors calcium and phosphorous absorption in intestine. It helps in bone formation by direct action on bones and development of normal teeth. It activates alkaline phosphate in bones, kidney and intestine.

Vitamin D deficiency causes defect in growth of bones, rickets in children and osteomalacia in adults and tetany in infants. Due its deficiency growth of teeth is defected and leads to several oral problems. A daily intake of 400-500mg is necessary for growing children and during pregnancy.

Vitamin E is soluble fat solvent and is heat stable. They exist naturally in yellow food and act as antioxidant and prevent vitamin A from oxidative destruction. There are three forms of tocopherols alpha, beta and gamma of which alpha is most active.

Vitamin E are chiefly present in egg, butter, fish, vegetable seed oil especially wheat, soya bean and corn. It can also be produced synthetically. Tocopherols act as cofactor between the cytoplasm b and c, and have got ant oxidative effect and prevent oxidation.

The deficiency of this vitamin may cause death of fetus after implantation and prevents habitual miscarriage in women. It also helps in increasing metabolic rate and in males its deficiency may cause atrophy of testis and changes in germinal epithelium. An average intake of 15-20 mgm may prove sufficient.

Vitamin K

Vitamin K is fat soluble and heat stable mineral. The major sources of this vitamin are cabbage, soya bean, spinach, alfalfa, tomato etc it can also be synthesized. It catalyzes the formation of prothrombin and factor vii in blood and helps in normal coagulation of blood. It acts as a coenzyme responsible for clotting function and plays important role in oxidation of mitochondria. Bile salts are also necessary for the absorption of vitamin K.  

Vitamin K deficiency reduces coagulation of blood and cause haemorrhage. The hemorrhagic disease in infant is caused due to deficiency of vitamin K. The normal mixed diet provides the adequate amount.