A vitamin is any group of organic substances - other than proteins, carbohydrates, fats, minerals, and organic salts - which are essential for normal metabolism, growth, and development. Vitamins regulate metabolic processes, control cellular functions, and prevent diseases, such as scurvy and rickets.
Let's examine what each vitamin does for us, what happens if there is a deficiency, and from what foods we can get them.
Vitamin A:Essential for normal growth, integrity of the skin, and bone development. Lack of Vitamin A can lead to infection of the cornea, conjunctiva (the red part of the eye), trachea (windpipe), hair follicles, and renal system. Deficiency can also cause night blindness. Vitamin A is found in butter, butterfat in milk, egg yolk, some fruits (prunes, pineapples, oranges, limes, and cantaloupe), green leafy vegetables and carrots.
Vitamin B Complexes:Vitamin B1 (thiamine) affects growth, appetite, and carbohydrate metabolism. Alcoholics can be especially deficient. B1 is found in whole grains, nuts, egg yolk, fruits, and most vegetables.
Vitamin B2 (riboflavin) affects growth and cellular metabolism (the ability of the cell to take in food, make energy and discard waste). Found in liver, meat, poultry, eggs, milk, and green vegetables.
A deficiency in Vitamin B6 (niacin) will cause pellagra, which is associated with the "four D's": dermatitis, diarrhea, dementia, and death. Found in liver, meat, poultry, and green vegetables.
Vitamin B12 (biotin, folic acid, and cyanocobalamin) is found in leafy green vegetables, organ meats, lean beef and veal, and wheat cereals. A deficiency will result in pernicious anemia and neurological problems, including numbness and weakness.
Vitamin C (ascorbic acid):
Necessary for the formation of connective tissue between cells as well as maintenance of the "cement" that secures cells to membranes. A deficiency will lead to scurvy (shallow complexion, loss of energy, pain in legs and joints, bleeding gums, and muscle pain). Vitamin C is found in raw cabbage, carrots, orange juice, lettuce, celery, onions, tomatoes, and all citrus fruits.
Vitamin D:
Necessary for the development of bones and teeth, a deficiency can lead to rickets and tooth decay. It is essential in the metabolism of calcium and phosphorus, two of the most important constituents of bone and teeth. Vitamin D is manufactured in the skin with exposure to sunlight, and is also found in milk, cod liver oil, salmon, egg yolk, and butter fat.
Vitamin E:
Although the exact function of this vitamin is not clearly understood, it is essential to humans and has been related to the healing of scars. A deficiency is extremely rare, as Vitamin E is found in many foods.
Vitamin K:
Essential for blood clotting, Vitamin K is found in fats, oats, wheat, rye, and alfalfa.
