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Posts Tagged ‘Vitamin’

Vitamin A

Introduction

Often touted as a miracle vitamin, vitamin A is the secret to great skin, higher immunity levels and holistic growth. Vitamin A is a powerful antioxidant that also improves eyesight, helps strengthen bones, protects the body from heart related diseases, alleviates acne and psoriasis conditions, reduces wrinkles, alleviates respiratory ailments and helps improve measles and glaucoma conditions.

Functions within the body

Retinol, which is a by-product of vitamin A, is responsible for helping the eyes adapt to dark environments easily. Therefore, regular intake of vitamin A can help prevent a condition known as ‘night blindness.’  Retinol acids help regulate genetic conditions and expressions within the body and an adequate intake of vitamin A helps preserve the physiological characteristics of cells in the body. Vitamin A is also an effective agent against any infections as it helps to strengthen the mucous linings, skin, urinary tract and digestive tract, so forming the primary defences against most infections. Whilst vitamin A may be needed for proper growth and development in the body, too little or too much of this vitamin can cause defects in a foetus.  Red blood corpuscles originate from stem cells, which depend on vitamin A to become blood cells. Vitamin A is also responsible for mobilising iron to incorporate it into the form of haemoglobin.

Deficiency conditions

Since vitamin A is required for maintaining eyesight and immunity, a deficiency can cause impaired vision and increased incidence of diseases in the body. Night blindness is one of the foremost conditions caused by a deficiency of this vitamin. When the deficiency is less, it manifests itself as a slight change on conjunctive tissue of the eye. These are Bitot’s spots. In cases where the deficiency has reached more severe proportions, it can cause dryness of the eyes and finally result in ulcers on the cornea, scarring and ultimately blindness in the person.

Children who have lower amounts of vitamin A in the blood tend to get more respiratory diseases as well as diarrhoea. Children who already have a condition of measles or diarrhoea as well as insufficient vitamin A tend to suffer more than children with a healthy level of vitamin A. In such children, the severity of the infection is more.

Deficiency Symptoms in Adults and Infants

Vitamin A is responsible for the healthy growth of bones and tissues in children. Hence, a reduced level of this vitamin can result in retarding growth in a child. Therefore, the child could develop a growth defect and even dwarfism which is where the body parts fail to grow normally and assume a stunted appearance. Often the face will assume a mongoloid appearance and the facial bones will not develop fully resulting in a distorted facial appearance.

In adults as well as children, a deficiency of vitamin A can cause conditions like night blindness, inflammation in the eyes, inability to see properly at night, dryness of eyes, inflammation in the cornea etc. In addition to conditions associated with the eyes, a person can experience roughness of the skin, dryness and increased presence of wrinkles. Children with insufficient vitamin A are more prone to respiratory ailments as well as urinary tract infections. This can also manifest itself in adults who do not have sufficient vitamin A in their bodies.

Recommended daily amounts for each age group

The amounts of vitamin A needed depend on the person’s age group and gender. Women who are pregnant or breast-feeding need a higher concentration of vitamin A in their diets. Here is a break down of the recommended dosages of this vitamin:

·         Male and female infants aged below 6 months of age need 400 mg per day of vitamin A

·         Infants (both male and female) aged between 7 and 12 months need 500 mg per day

·         Children from 1 to 3 years of age need 300 mg of vitamin A each day

·         Children aged between 4 and 8 years require 400 mg vitamin A per day

·         Children aged from 9 to 13 years need 600 mg vitamin A each day

·         Teenagers aged from 14 to 18 years require 900 mg of vitamin A per day

·         Adults aged more than 19 years require 900 mg of vitamin A each day

·         Pregnant women who are aged below 18 years need 750 mg of vitamin A each day

·         Pregnant women aged above 19 years need 770 mg of vitamin A per day

• Women who breast-feed and are aged below 18 years require 1200 mg in a day of vitamin A

• Women who breast-feed and are aged above 19 years require 1200 mg in a day of vitamin A

Top 10 Richest food sources

Most vitamin A sources reside in animal-based foods, such as poultry, beef etc. There are also a few plant sources, which contain this essential vitamin. Here is a list of these sources:

• Beef liver: When cooked, 3 ounces of beef liver contain 27,185 IU of vitamin A

• Chicken liver: In cooked form, 3 ounces of chicken liver contain 12,325 IU of this vitamin

• Skimmed milk: One cup of skimmed and fortified milk contains 500 IU of vitamin A

• Cheddar cheese: One ounce of cheddar cheese contains 284 IU of vitamin A

• Egg substitutes: A quarter cup of egg substitutes contain 226 IU of vitamin A

• Carrots: Half a cup of carrots contains as much as 22,567 IU of vitamin A

• Spinach: A half cup of spinach boiled or frosen contains 11,458 IU of vitamin A

• Apricots: A half cup quantity of apricots with their skin intact contain around 2063 IU of vitamin A

• Peas: Half cup of boiled or frosen peas contains 1050 IU of vitamin A

• Oatmeal: Cooked with water, a cup of oats contains 1252 IU of vitamin A

When increased amounts may be needed

Consumption of too much alcohol can easily deplete the liver of its vitamin A levels. This can contribute to damaged liver functions. Moreover, the continued consumption of alcohol can contribute to more toxicity of the previously formed retinol from vitamin A. Hence, even with additional vitamin A supplements the chances of improving the levels of this vitamin reduce in an alcoholic. Even contraceptives that have progestin and estrogens can reduce the levels of vitamin A in the body. These pills can result in increasing RBP production or retinol binding proteins. However, it is not yet clear whether such a condition requires added intake of vitamin A by the body.

Any known interactions with other drugs (prescribed)

If a person is using any acitretin, retinoids or associated medications, isotretinoin, bexarotene or even etretinate then the person should not consume vitamin A supplements. These can increase toxic levels of vitamin A in the body.

Vitamin C

Introduction

Vitamin C may be the most hyped vitamin amongst all others but there is a reason for it. Humans cannot manufacture their own required dosage of this vitamin; hence, it becomes essential to incorporate it into the body through external sources. Also known as ascorbic acid, this vitamin performs a variety of essential functions in the human body.

Functions within the body

Vitamin C is required to effectively synthesise collagen which happens to be a vital part of bone, ligaments, blood vessels as well as tendons. This vitamin is also essential to the synthesis of norepinephrine, which is a kind of neurotransmitter. These chemicals affect brain functioning and even have a bearing on the general mood of a person.

In addition, vitamin C is required to synthesise Carnitine, which is a molecular structure responsible for transporting vital nutrients into mitochondria, the energy suppliers in most body cells. This in turn facilitates energy conversions. As per recent findings this vitamin is also responsible for metabolising cholesterol into bile acid. Thus, it has a significant consequence on the presence of gallstones and cholesterol amounts present in the body.By itself, vitamin C is a powerful antioxidant, which protects the body from free radicals and guards the delicate organs from pollutants and toxins in the atmosphere.

Deficiency conditions

Severe vitamin C deficiency results in a condition known as scurvy. Scurvy is typically chaacterised by a tendency to bleed easily, get injured very quickly as well as other conditions like losing teeth and hair, pain in the joints and excessive swelling. These conditions originate from a weakened condition of the blood vessels. The bones and connective tissues also weaken, thereby becoming easily susceptible to injuries. The person suffering from scurvy usually experiences extreme fatigue without much exertion.

Deficiency Symptoms in Adults and Infants

It is only when the body has been deprived of vitamin C for an extended duration that scurvy sets in. It typically takes as long as 4 or 8 months for scurvy to show distinct symptoms. The two primary and noticeable symptoms in both infants and adults are the presence of an anaemic condition and excessive bleeding of the capillaries. Most children do not tend to get scurvy unless they have been on a very restricting diet plan. In adults, a severe condition of scurvy manifests itself in the form of hair growing in corkscrew fashion. There could also be trauma and haemorrhages in extreme cases. In some situations, adults could develop ecchymosed shins and other pressure points. Haemorrhages are possible on skin as well as on conjunctive tissues, skeletal muscles, and sublingual and intra-articular regions.

Recommended daily amounts for each age group

Generally, both men and women are advised to have a daily dosage of vitamin C amounting to 60 milligrams. Smokers are usually advised of a higher dosage – as much as 35 milligrams per day more than the average non-smoker would need. This is due to the fact that smokers are more vulnerable to oxidative stress situations. The toxic substances present in cigarette smoke can cause such stress.

• The advisable dosages for children from 1 to 3 years is around 400 mg in a day

• For children between 4 and 8 years a 650 mg dosage each day is recommended

• Children aged between 9 and 13 years need to take 1200 mg of vitamin C each day

• Teenagers between 14 and 18 years of age require 1800 mg of vitamin C everyday

• Adults who are aged above 19 years need to consume 2000 milligrams of vitamin C per day

Top 10 Richest food sources

The highest amounts of vitamin C maybe obtained from various vegetables and fruits. Below is a listing of the 10 best sources of this vital vitamin:

• Lemons: Lemons pack in a hearty dose of vitamin C. Just one lemon can compensate as much as 40 or 70 percent of the RDA.

• Orange juice: A three quarter cup of orange juice packs in 75 milligrams of vitamin C.

• Grapefruit juice: A three quarter cup of grapefruit juice has 60 milligrams of vitamin C.

• Orange fruit: One medium sized orange has 70 milligrams of vitamin C.

• Grapefruit: One half of a medium sized grapefruit contains 44 milligrams of vitamin C.

• Strawberries: A cup of strawberries contains as much as 82 milligrams of vitamin C.

• Tomato: One medium sized tomato contains 23 milligrams of vitamin C.

• Red pepper: This fiery vegetable if taken in chopped form around half cup of quantity, can pack in 141 milligrams of vitamin C.

• Broccoli: A half cup of cooked broccoli contains 58 milligrams of vitamin C.

• Potato: Surprisingly potatoes contain vitamin C too. One medium sized potato when baked contains 26 milligrams of this vitamin.

When increased amounts may be needed

Certain drugs can cause a reduction in the levels of vitamin C in the body. In such situations a higher dosage of the vitamin may be required. The usage of contraceptives that have estrogens in them can also lower vitamin C levels in the body.

Frequent intake of aspirin can also have the same effect on the Vitamin C in the body. If a person takes two tablets of aspirin within 6 hours every day for a week then it can reduce vitamin C by as much as 50%.

Any known interactions with other drugs (prescribed)

There has not been much evidence suggesting the interaction of vitamin C with other drugs. However, certain medications acting as anticoagulants such as Coumadin or Warfarin can react with vitamin C. Persons who are prescribed anticoagulation medication need to restrict the intake of vitamin C to around a gram per day. In high doses, vitamin C can also hamper laboratory test results related to serum creatinine, bilirubin as well as guaiac assay.