Balance Diet:
It
means a diet which contains right amount and types of foods and drink to
provide essential nutrients and energy required for proper development of the
body cells, tissue and organs. Balance diet should contain right amount of
vitamins and minerals for overall development of the body.
Vitamins:
Vitamins are organic
compounds required in small quantities for optimal health. It enhances the
metabolism of proteins, carbohydrates and fats. Vitamins are required for
growth in children, formation of hormones, blood cells, tissues and bones.
Vitamins cannot be synthesized/produced by the human body, thus, our diet must
contain vitamins.
TYPES OF VITAMINS:
Vitamin
|
Chemical Name
|
Food Sources
|
Deficiency Diseases
|
A
|
Retinol
|
Milk, eggs, fish, butter,
cheese and liver.
|
Night blindness, Skin
dryness.
|
B1
|
Thiamine
|
Legumes, whole grain, nuts.
|
Beri-beri.
|
B2
|
Riboflavin
|
Egg, milk, cheese, nuts,
bread products.
|
Inflammation of tongue, sores
in the corners of the mouth.
|
B3
|
Niacin or Nicotinic acid
|
Meat, fish, pea nuts, whole
grain.
|
skin disease, diarrhoea,
depression, dementia.
|
B5
|
Pantothenic acid
|
Eggs, liver, dairy products.
|
Fatigue, muscle cramp.
Pellagra
|
B6
|
Pyridoxine
|
Organ meats, cereals, corn.
|
Anaemia, kidney stones,
nausea, depression.
|
B12
|
Cyanocobalamin
|
Meat, fish.
|
pale skin, constipation,
fatigue.
|
C
|
Ascorbic acid
|
Oranges, tomatoes, sweet and
white potatoes.
|
Scurvy, anaemia, ability to
fight infections decreases.
|
D
|
Calciferol
|
Direct sunlight, fish oils,
eggs.
|
Rickets, osteomalacia.
|
E
|
Tocopherol
|
Vegetable oils, olives,
tomatoes, almonds, meat, eggs.
|
Neurological problems,
problems of reproductive system.
|
K
|
Phylloquinone or
Naphthoquinone
|
Soyabeans, green leafy
vegetables, dairy products, meat.
|
Failure to clot blood.
|
Vitamins are further divided into two groups-
(1) Fat soluble vitamins, and
(2) Water soluble vitamins.
Fat soluble vitamins - A, D, E and K.
Water soluble vitamins - Vitamin-B complex (B1, B2, B3, B5, B6, B12), C and Folic
acid.
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