Types of Vitamins
Vitamin A helps prevent skin and other tissues from becoming dry. It is also needed to make a light-sensitive substance in the eyes. People who do not get enough vitamin A cannot see well in darkness. Their eys may get dry. This can result in infections and lead to blindness.
Vitamin A is found in fish liver oil. It also is in the yellow part of eggs. Sweet potatoes, carrots and other darkly colored fruits and vegetables contain substances that the body can change into vitamin A.
Vitamin B-one is also called thiamine. Thiamine changes starchy foods into energy. It also helps the heart and nervous system work well. Without it, we would be weak and would not grow. We also might develop beriberi. Apart from rice thiamine is found in beans , peas, nuts, meat and fish.
Another B-vitamin is niacin. It helps cells use food energy. It also prevents pellagra -a disease that causes weakness, reddish skin and stomach problems. Niacin is found in meat, fish and green vegetables.
Vitamin B-12 helps produce red blood cells. It is found naturally in foods such as eggs, meat, fish and milk products. It also helps babies of pregnant mothers before they are born . Vitamin B-12 is found in green leafyvegetables and other foods and citrus fruits. In some countries, it is added to products like bread.
Vitamin C is needed for strong bones and teeth, and for healthy blood. It also helps wounds heal quickly. Because our body stores little vitamin C we must get it every day in foods such as citrus fruits, tomatoes andcabbage.
Vitamin D helps make calcium in the blood. Calcium is needed for nerve and muscle cells to work normally. It also is needed to build strong bones. Ultraviolet light from the sun changes a substance in the skin into vitamin D. Fish liver oil also contains vitamin D. In some countries, milk producers add vitamin D to milk so children will get enough.
Vitamin K is needed for healthy blood. It thickens the blood around a cut to stop bleeding. Bacteria in theintestines normally produce vitamin K. It can also be found in pork products, liver and in vegetables likecabbage, and spinach.
Some people fear they do not get enough vitamins from the foods they eat. So they take products with large amounts of vitamins. They think these products orvitamin supplements will improve their health and protect them from disease.
Experts note that taking too much of some vitamins can be harmful. People should be sure to discuss what vitamins they take with their doctors. This is because some vitamins can cause harmful effects when mixed with medicines.