Vitamins are nutrients that our bodies need to grow and function properly. They are important for sustaining optimal health because they conduct specific and vital functions in a range of physiological systems. Fat-soluble vitamins and water-soluble vitamins are the two types of vitamins. Unlike fat-soluble vitamins, Water-soluble vitamins dissolve in water and are not retained by the body. We need a constant supply of them in our diet since they are excreted through urine. Vitamin C and the B-complex vitamins are examples of water-soluble vitamins.
During food storage or preparation, water-soluble vitamins are quickly destroyed. Vitamin loss can be reduced by properly storing and preparing meals. To prevent vitamin loss, keep fresh food refrigerated, and avoid boiling vegetables. Steaming is one of the best cooking methods for maintaining nutrients, especially water-soluble vitamins that are heat and water-sensitive.
Thiamine
Due to the availability of enriched grain products, thiamine (Vitamin B1) deficiency is uncommon in the United States. Certain groups, such as HIV/AIDS patients, elders, and alcoholics may be at risk for thiamin deficiency because alcohol inhibits thiamin absorption and storage. Symptoms of thiamin deficiency can be subtle at first. Fatigue, poor memory, loss of appetite, sleep difficulties, and weight loss are just a few of the symptoms. A severe thiamin deficiency can develop over time, resulting in beriberi.
Riboflavin
In the United States, riboflavin deficiency is extremely uncommon. Vegan, athletes, pregnant and breastfeeding mothers, and their kids are at risk of riboflavin deficiency. Symptoms of riboflavin deficiency include degeneration of the liver and nervous system, reproductive problems, skin disorders, hair loss, sore throat, itchy and red eyes.
Niacin
Niacin deficiency is uncommon and largely affects persons who follow a low-protein diet. Niacin deficiency is caused by a diet that is low in both niacin and tryptophan, a precursor to the vitamin. Symptoms of vitamin B3 deficiency include fatigue, nausea, diarrhea, mouth sores, a swollen bright red tongue, poor circulation, and depression.
Pantothenic Acid
Vitamin B5 deficiency is rare, with symptoms including fatigue, apathy, and irritability. Only people who are malnourished are likely to have a B5 deficiency. It causes Pellagra, a potentially fatal disease. If the patient is not treated at an early stage, he or she may die.
Vitamin B6
Vitamin B6 deficiency is uncommon, and it’s frequently linked to low levels of other B-complex vitamins like B12 and folic acid. Although it can be seen in certain conditions like end-stage kidney disease or malabsorption syndromes such as celiac disease, Crohn’s disease, or ulcerative colitis. Deficiency symptoms include microcytic anemia, swollen tongue, peripheral neuropathy, dermatitis, depression and confusion, and weakened immune function.
Biotin
Although biotin deficiency is uncommon, some people are more vulnerable than others, such as alcoholics, women during pregnancy and breastfeeding, and Crohn’s disease patients. Deficiency symptoms include hair loss, scaly, red rash around body openings, skin issues including rash, dryness of the eyes, and appetite loss.
Folate
Folate deficiency is common and can affect cell growth and protein production, resulting in overall growth impairment. Anemia is the most common symptom of folate deficiency, and it involves fatigue, headaches, and heart palpitations.
Vitamin B12
Vitamin B12 deficiency affects the elderly and vegans since vitamin B12 is only found in foods and beverages made from animal products. Some people develop a B12 deficiency because they are unable to absorb the vitamin through their stomach lining.
Vitamin C
Although vitamin C deficiency is rare, severe vitamin C deficiency can lead to scurvy, a disease that causes fatigue and a loss of collagen strength throughout the body. Loss of collagen leads to skin dehydration and thinning, bleeding and swollen gums, poor wound healing, joint pain, weight gain, tooth problems, and weak blood vessel walls.