You must have heard that some food items contain vitamins and they are important for our health. Your parents must have insisted that you eat good food rich in vitamins. Didn’t you ever ask what vitamins are and why we should have vitamins?
Well, vitamins are some of the greatest and most amazing medical discoveries of early 20th century. The word vitamin is a combination of two words: vital which means essential and amin which is a molecule of nitrogen and hydrogen.
As such the main components of our bulk food consist of chemicals such as carbohydrates (found in roti, rice), protein (meat, pulses) and lipid (oil) — the biggest source of energy is carbohydrate, followed by protein and oils. The aim and function of vitamins along with minerals is to help in digestion of food and produce energy. This is the energy that keeps us active and alert while physical and mental chores such as playing sports and studying.
Vitamins are required in small quantities but they perform very vital functions, for example, vitamin A is required for the efficient functioning of eyes, vitamin D and C for strengthening of bones and our body structure, etc. The natural vitamin complex carries minerals as cofactors in one or more ionic form of iron, magnesium, manganese, zinc, copper, potassium, nickel, molybdenum and selenium, and without them the vitamin fails to perform its function.
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There is a specific cofactor for a particular vitamin. For example, copper, in its organic and biologically active form, activates vitamin C. Likewise, manganese activates vitamins of B complex. In turn, selenium activates vitamin E-complex and so on. As a whole they are regarded as complex of biological ‘wheel within wheels’ embodying enzymes, antioxidants and mineral activators.
Vitamins and minerals are found in natural food stuff and products of vitamin concentrates obtained from wholesome foods are the best. Synthetic food products may not be guaranteed of their vitamins and mineral contents of absorbable quality for a whole clan or a family.
Inadequate supply of vitamins in food intake may affect digestion, inefficient absorption or malabsorption, inefficient assimilation of food and it may also cause physiologic or biochemical disorders. Genetic errors may interfere with or prohibit assimilation and utilisation.
The first vitamin was discovered in 1912. It was named as “Retinol” and classed as vitamin A. It was found essential for the efficient performance of healthy retina in the eyes for vision. Remember without retinol a healthy retina in the eyes cannot be formed. It is also a cure of night blindness. In vegetables it occurs as beta carotene which are yellow pigments … and that was just the beginning.
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After the discovery of retinol other vitamins of the B system were discovered such as thiamine (B1), riboflavin (B2), niacin or niconamide (B3) (don’t confuse it with nicotine which is toxin of tobacco), pantothenic acid (B5), pyridoxine (B6), cyanocobalmine (B12) and folic acid. The discovery of these vitamins provided cures for beriberi, pellagra, pernicious anaemia, nerve degeneration, enlarged heart and much more.
These vitamins, if obtained through milk, wheat, meat, eggs, fruit and vegetables, will also give you the required minerals and work well. These qualities are not guaranteed in synthetic milk, food juices etc. Always insist on eating fruits and vegetables that are of the current season. The reason is that, for example, in summer we, along with sweats and perspiration, also lose minerals and some important oily substance. The vegetables that are available in summer such as brinjal, gourd, lady’s finger, cucumber etc., supply these lost minerals.
There is a variety of cucumber called gherkin; it is smaller in size, tasty and highly rich in minerals and electrolytes such as sodium, potassium and calcium. Amongst fruits there is no better fruit than melon and watermelon and these should be consumed in summer.
Let’s now say something about vitamin C: You might have seen some of your friends with bleeding and spongy gums. This is due to the deficiency of vitamin C. This is a disease called “scurvy”. This disease can be avoided by taking fresh and leafy vegetables and other fruits that contain vitamin C, such as melon, yellow coloured guava, orange, citrus fruits, potato, apricot berries, tomato, green pepper, raw cabbage, etc.
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As for vitamin D, lack of it leads to ‘ricket’, it is a disease of the bones. Recollect how some of your friends or you might have slipped and fallen on the ground while playing and racing in school and got sprained or fractured a bone. It occurs due to soft and weak bones that is a result of ricket. It is a childhood disease, characterised also by impeded growth and deformity of leg bones due to the deficiency of vitamin D. The most important role of vitamin D is to maintain the structure of our skeleton with the help of calcium and phosphorus.
There are as many as five types of vitamin D. If any such deformity occurs immediately consult the doctors. However, regular exposure to sunlight and eating of green vegetables, roti, egg, fish, meat and fresh milk, which are some of the rich sources of vitamin D, can help one avoid weak and soft bones.
In case deficiency of any vitamin assumes a pathological condition, then consult your doctor. Remember, vitamins are not the sole source of health. You have to maintain good personal hygiene, keep your house and the surroundings outside your house clean. Make sure that all the rooms in your house have cross ventilation facility and follow any other guidance your mom and ad give you for better health. A healthy childhood will go a long way in keeping you healthy throughout your life.