Vitamins and Your Health

Vitamins are organic molecules required in small amounts in the human diet. Depending on the type of vitamin, humans may need up to 0.01-100 mg of a certain vitamin per day. There are 13 vitamins essential to human diets. These vitamins are grouped into two categories: water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins are excreted in urine, and overconsumption of these vitamins are harmless. Fat-soluble vitamins are stored in fat, so overconsumption of these vitamins overtime may result in accumulations of these vitamins in toxic levels. The water-soluble and fat-soluble vitamins are listed below along with the effects of deficiencies of vitamins and the effects of extreme excess of vitamins.

Water-Soluble Vitamins

Vitamin B₁ (Thiamine)

Vitamin B₁ helps metabolize energy from organic compounds. Vitamin B₁ can be found in pork, legumes, peanuts, and whole grain. Deficiency of vitamin B₁ includes nerve disorders, extreme weight loss, and anemia.

Vitamin B₂ (riboflavin)

Vitamin B₂ helps metabolize energy from organic compounds. Vitamin B₂ can be found in dairy products, meat, and vegetables. Deficiency of vitamin B₂ causes skin lesions.

Niacin

Niacin helps metabolize energy from organic compounds. Niacin can be found in nuts, meat, and grains. Deficiency of Niacin includes skin lesions, gastrointestinal lesions, and nerve disorders. Excess amounts of niacin may induce liver damage.

Folic Acid (folacin)

Folic acid metabolizes nucleic acids and amino acids. Folic acid can be found in green vegetables, oranges, nuts, and whole grains. Deficiency in folic acid may cause anemia and gastrointestinal problems.

Vitamin B₆ (pyridoxine)

Vitamin B₆ metabolizes amino acids. Vitamin B₆ can be found in meat, vegetables, and whole grains. Deficiency in vitamin B₆ may cause irritability, convulsions, tremors, and anemia. Extreme excess in Vitamin B₆ may cause unstable gait, numb feet, and poor coordination.

Pantothenic acid

Pantothenic acid helps metabolize energy from organic compounds. It can be found in most foods. Deficiency in pantothenic acid includes fatigue, numbness, and tingling in the extremities.

Vitamin B₁₂

Vitamin B₁₂ metabolizes amino acids and also helps in the maturation of red blood cells. It can be found in meats, eggs, and dairy products. Deficiency in Vitamin B₁₂ may cause anemia and nervous system disorders.

Biotin

Biotin helps synthesize fat, glycogen, and amino acids. It can be found in vegetables and meat. Deficiency in biotin may cause scaly skin and neuromuscular disorders.

Vitamin C (ascorbic acid)

Vitamin C is used in collagen synthesis, aids in detoxification of the body, and improves iron absorption. Vitamin C can be found in fruits and vegetables. Deficiency of vitamin C may cause scurvy, weakness, and impaired immunity. Excess of vitamin C may cause gastrointestinal problems.

Fat-Soluble Vitamins

Vitamin A

Vitamin A helps the maintenance of skin tissues and a component of visual pigments. It can be found in green and orange vegetables and fruits and is also found in dairy products. Deficiency of vitamin A may cause vision problems and dry skin. Excess of vitamin A may cause headache, irritability, vomiting, hair loss, blurred vision, liver damage, and bone damage.

Vitamin D

Vitamin D helps in the absorption of calcium and phosphorus and also promotes bone growth. Vitamin D can be found in dairy products and eggs. Deficiency of vitamin D may cause bone deformities. Excess of vitamin D may cause brain, cardiovascular, and kidney damage.

Vitamin E

Vitamin E helps prevent damage to cell membranes. It can be found in vegetable oils, nuts, and seeds. Deficiency in vitamin E may cause anemia.

Vitamin K

Vitamin K helps with blood clotting. Vitamin K can be found in green vegetables and tea. Deficiency in vitamin K may cause defective blood clotting. Excess in vitamin A may cause anemia and liver damage.

Works Cited

Campbell, Neil A., and Jane B. Reece. Biology. 7th ed. San Francisco: Pearson, 2005. Print.