Vitamin is an organic compound required by an organism as a vital nutrient in limited amounts. These are substances that the human body requires but is unable to synthesize and therefore, must obtain externally. Vitamin deficiency is a lack of vitamins in humans. It is common in poorer countries but rarely seen in more developed countries. An organic chemical compound (or related set of compounds) is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Here is the complete chart of vitamins and source and effect on human if decreased.
1) Vitamin A : The body's immune system needs vitamin A in small amounts to help fight infections. Vitamin A is also important for proper growth and reproduction. Insufficient vitamin A impairs vision. Vitamin A deficiency is the leading cause of blindness in children.
Sources of Vitamin A : Papaya, Mangoes, Green Peas, Tomatoes, Peaches, Red Bell (Sweet) Peppers, Whole Milk, Eggs (Yolks), Oatmeal (Fortified), Chesse, Ghee (cow), liver oil, livers of beef, pork, fish, chicken etc. Liver and whole milk are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
Health Benefits of Vitamin A : Increased Protection from Bacterial and Viral Infections, Proper Immune Functioning, Cancer Protection
Vitamin A Deficiency : Most common cause of blindness in developing countries is vitamin A deficiency (VAD). The child or adult may experience susceptibility towards respiratory infection and urinary infections. Growth can be halted in children due to vitamin A deficiency. Skin might also show signs of Vitamin A deficiency. For example it may get rough and/or dry.
Vitamin A Side Effects :
A) Vitamin A is LIKELY SAFE for pregnant or breast-feeding women when taken in recommended amounts of less than 10,000 units per day.
B) Drinking alcohol may increase vitamin A’s potentially harmful effects on the liver.
C) Too much vitamin A might make liver disease worse. Don’t take vitamin A if you have liver disease.
2) Vitamin D : Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium and phosphate. The main function of vitamin D is to regulate the absorption of calcium and phosphorus in our bones and aid in cell to cell communication throughout the body.
Sources of Vitamin D : Cod Liver Oil, Fish, Fortified Cereals, Oysters, Caviar (Black and Red), Fortified Soy Products (Tofu and Soy Milk), Salami, Ham, and Sausages, Fortified Dairy Products, Eggs, Mushrooms, lemongrass, dandelion root, alfalfa sprouts, avocado, garlic, greens leafy etc
Health Benefits of Vitamin D : Vitamin D also plays a role in promoting cell growth, in building our immune function, and in reducing inflammation. New research is studying the role these activities may play in the development of several chronic diseases, including heart disease, multiple sclerosis, and diabetes.
Vitamin D Deficiency : Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis. General tiredness, vague aches and pains and a general sense of not being well are the common symptoms of vitamin D deficiency on adults. Babies with severe vitamin D deficiency can get muscle spasms (cramps), seizures and breathing difficulties. These problems are related to consequent low levels of calcium.
Vitamin D Side Effects :
A) Vitamin D is likely SAFE during pregnancy and breast-feeding when used in daily amounts below 4000 units. Do not use higher doses. Using higher doses might cause serious harm to the infant.
B) Vitamin D may increase calcium levels in people with sarcoidosis. This could lead to kidney stones and other problems.
C) Vitamin D may increase calcium levels in people with hyperparathyroidism.
D) Vitamin D may increase calcium levels in people with lymphoma. This could lead to kidney stones and other problems.