*VITAMINS- REQUIRED IN THE BODY*
Basically, Vitamins are divided into
1⃣Water Soluble Vitamins
2⃣Fat Soluble Vitamins
⏺WATER SOLUBLE VITAMINS:—
Water Soluble Vitamins dissolve easily in water and, in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not as readily stored, more
consistent intake is important.
Water Soluble Vitamins are:
A) VITAMIN B~
▪️Biotin (Vitamin B7)
▪️Folic Acid (Vitamin B9)
▪️Panthothenic acid (Vitamin B5)
▪️Niacin (Vitamin B3)
▪️Riboflavin (Vitamin B2)
▪️Thiamin (Vitamin B1)
▪️Vitamin B6
▪️Vitamin B12
B) VITAMIN C
Further discussing the Daily Requirements, Food Sources & Deficiency Diseases of WATER SOLUBLE VITAMINS:
A) VITAMIN B~
⚫VITAMIN B1 (Thiamin) :-
➖Daily Requirement: 1.1-1.2 Milligram.
➖Food Sources: Pork, Oatmeal, Brown Rice, Potatoes, Eggs.
⚫VITAMIN B2 (Riboflavin) :-
➖Daily Requirement: 1.1-1.3 Milligram.
➖Food Sources: Dairy Products, Bananas, Popcorn, Green Beans.
⚫VITAMIN B3 (Niacin) :-
➖Daily Requirement: 14-16 Milligram.
➖Food Sources: Meat, Fish, Eggs, Vegetables, Mushrooms, Tree Nuts.
⚫VITAMIN B5 (Panthothenic Acid) :- Daily ➖Requirement: 5 Milligram.
➖Food Sources: Meat, Broccoli, Avocados.
⚫VITAMIN B6 :-
➖Daily Requirement: 1.2-1.7 Milligram.
➖Food Sources: Meat, Vegetables, Tree Nuts, Bananas.
⚫VITAMIN B7 (Biotin) :-
➖Daily Requirement: 30 Micrograms.
➖Food Sources: Raw Egg Yolk, Peanuts, Leafy Green Vegetables.
⚫VITAMIN B9 (Folic Acid) :-
➖Daily Requirement: 400 Micrograms.
➖Food Sources: Leafy Vegetables, Pasta, Bread, Cereal.
⚫VITAMIN B12 :-
➖Daily Requirement: 2.4 Micrograms.
➖Food Sources: Meat, Poultry, Fish, Eggs, Milk.
B) VITAMIN C~
➖Daily Requirement: 75-90 Milligram.
➖Food Sources: Broccoli, Cauliflower, Cherries, Tomatoes, Lemon, Oranges.
⏺ FAT SOLUBLE VITAMINS:—
Fat-soluble vitamins are absorbed through the intestinal tracy with the help of lipids. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than Water Soluble Vitamins.
Fat Soluble Vitamins are:
A) VITAMIN A
B) VITAMIN D
C) VITAMIN E
D) VITAMIN K
Further discussing the Daily Requirements, Food Sources & Deficiency Diseases of FAT SOLUBLE VITAMINS:
A) VITAMIN A~
➖Daily Requirement: 700-900 Micrograms.
➖Food Sources: Orange, Ripe Yellow Fruits, Leafy Vegetables, Carrots, Pumpkin, Squash, Spinach, Fish, Soy Milk, Milk.
B) VITAMIN D~
➖Daily Requirement: 15 Micrograms.
➖Food Sources: Eggs, Lichen, Fish Species such as Sardines, Mushrooms.
C) VITAMIN E~
➖Daily Requirement: 15 Milligram.
➖Food Sources: Almonds, Hazelnuts, Peanuts, Sunflower Seeds, Mango, Kiwi.
D) VITAMIN K~
➖Daily Requirement: 110-120 Micrograms.
➖Food Sources: Leafy Green Vegetables, Egg yolks.
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PHYSIOLOGY