Vitamins are one of the six basic nutrients that our bodies would need work with. These essential nutrients are broken down into two classes on the basis of the amount required: Macronutrients: protein, carbohydrate, fat, and water .Micronutrients: vitamins and minerals. There are a total of 13 vitamins that are generally included in our diet. These are Vitamin A, B (eight different types i.e. thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate), C, D, E and K.

Why are vitamins important for our body?

They are required for normal framework, growth and maintenance of a healthy tissues, and for the control and assistance of chemical reactions in the body. In order to be considered as a vitamin, the absence of a nutrient in the diet will result in illness this can be cured by the quick and efficient substitution of that nutrient. For this reason, the lack of any vitamin in your diet would result in a deficiency that would only be corrected by the ingestion of that vitamin.

Classification of Vitamins:

Vitamins classified into two groups: fat-soluble and water-soluble. The level of solubility has to do with whether the vitamins are absorbed and processed, whether they can be retained in the body or not, and how quickly they are removed from the body.

Fat Soluble Vitamins:

These are only soluble in lipids and not water. These include vitamin A, D, E and K. Their common sources include green leafy vegetables, liver, eggs, fish and sun light. Once they reach intestines, they get dissolved into fats in the form of globules. From there, these are transported to blood stream and finally stored in liver and fatty tissues. The fact that such vitamins can be processed means how they can also build it up to harmful levels when ingested in excess quantities. It is very best to adhere to the guidelines on how much is needed and how much is dangerous. Their deficiencies results in skin diseases, bones diseases, sterility and bleeding respectively.

Water Soluble Vitamins:

These are only soluble in water. These include all eight forms of vitamin B (include thiamin, riboflavin, niacin, folate, pyridoxine, and B12) and Vitamin C; this makes a total of nine water soluble vitamins. They are both plant and animal in origin. They are not deposited in body tissues, hence are required to be taken on daily basis. Water-soluble vitamins can be efficiently removed and excreted in urine. This doesn’t really mean that you should take them in mass amounts. Excessive levels may be troublesome, so the upper bound for water-soluble vitamins have also been set. Their deficiency results in anemia, scurvy and excess can cause diarrhea.

Fat Soluble VS Water Soluble Vitamins

Sources:

Fat soluble are mainly plants in origin e.g. green leafy vegetables.

Water soluble is mainly animal in origin e.g. red meat and liver.

Solubility:   

Fat Soluble Vitamins are hydrophobic (Water Repellant)

Water Soluble Vitamins are hydrophilic (Water Loving)

Storage

Fat soluble vitamins have the ability to get stored in the body for latter requirements.

Water soluble vitamins cannot be stored in the body for long term.

Sensitivity:

Fat soluble vitamins are heat resistant and are not easily destroyed by heat.

Water soluble vitamins are heat labile and are normally destroyed during cooking.

Requirements:

Fat soluble vitamins needed in periodic doses (weeks or months).

Water soluble vitamins needed in frequent doses (regular dietary supply).

Transport:

Fat soluble vitamins needs protein carrier to travel in body.

Water soluble vitamins travels freely in the body.

Excretion:   

Fat soluble are not excreted in urine.

Water soluble are excreted in urine

Deficiencies:

Manifestations of deficiency in fat soluble vitamins are late because of storage in liver.

Water soluble vitamin deficiency appears early in the course.

Treatment of deficiency:

Fat soluble vitamin deficiency requires a large dose of vitamin. Deficiency can cause night blindness ( Vitamin A ) It can cause Rickets in children ( Vitamin D ) , It can cause muscle weakness and neurological problem ( Vitamin E ) and can cause blood clotting difficulty ( Vitamin K ).

Water soluble deficiency requires regular intake of deficient vitamin. Its deficiency can cause Beriberi and Wernicke Korsakoffs syndrome ( Vitamin B1 ) , Dermatitis or glossitis ( Vitamin B2) Pellagra, Mental confusion , dementia ( Vitamin B3 ), Myelin degeneration and muscle cramps ( Vitamin B5 ),Convulsions in infants and parathesia ( Vitamin B6 ), Pernicious Anemia , fatigue , irritability ( Vitamin B12 ), Anemia , neurological disturbance ( Folic Acid ) , Central Nervous System abnormality ( Biotin ) , Scurvy ( Vitamin C ) .

Toxicity:

Fat soluble vitamins are toxic if taken in excess resulting in ‘hypervitaminosis’

Water soluble vitamins are unlikely to cause toxicity. Vitamin C excess can cause diarrhea.

Conclusion

Fats are integral part of one’s diet. Any imbalance in their intake, whether excess or deficient, can cause catastrophic impact on an individual’s life. In order to maintain normal blood level of these, one must know their required daily allowance and sources. What is your opinion?

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