Vitamins are needed by your body for multiple bodily functions. Insufficient amounts of vitamins, mild or severe, can lead to health symptoms and disease. Vitamins need frequent replenishing since your body cannot make vitamins on its own. Fruits and vegetables supply a good source of vitamins, but so do meats, nuts, grains and seasonings.
Vitamin A
Vitamin A is important for reproductive health, keeping your eyes and vision healthy and fighting off infections. Vitamin A plays a role in cell development and differentiation, thereby helping fetal cells and tissue develop normally. Deficiencies in vitamin A are seen in diets that are extremely low in fat content and those with chronic diarrhea. According to the book, "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs," alcoholics frequently have vitamin A deficiency. Deficiency signs and symptoms include night vision problems, skin and hair problems, bone abnormalities, depression and difficulty with weight loss. According to the Institute of Medicine, men who are 30 and over need 900 micrograms a day and women 30 and over need 700 micrograms a day. Good food sources include carrots, kale, cantaloupe, basil and romaine lettuce.
B-Complex Vitamins
The B-complex vitamins are made up of several B vitamins. B vitamins help keep your energy levels within normal limits, regulate your metabolism, coordinate nerve and muscle impulses and ensures your heart works properly. Signs of B-complex vitamin deficiency includes feeling tired, "pins-and-needles" sensation in your extremities, constipation, light sensitivity, eczema, depression, memory problems and blood-clotting problems. Good food sources include calf's liver, scallops, garlic, bell peppers, spinach, summer squash, broccoli, watermelon and oranges. Men and women 18 and over need 2.4 micrograms of vitamin B-12 and 400 micrograms of folate a day.
Vitamin C
Vitamin C deficiencies result in the disease known as scurvy. Signs of scurvy include bleeding gums and skin discoloration from ruptured blood vessels. In the United States, scurvy is rare, but poor wound healing from low vitamin C levels is not so uncommon. Good food sources include bell peppers, raspberries, strawberries, collard greens and cauliflower. A person's age and health status can alter the daily amount needed. According to the Institute of Medicine, a man 19 years and older needs 90 mg a day while women of the same age need 75 mg a day. Recommended daily allowances are set to meet the nutrient requirements of nearly all healthy individuals in a particular age group, states the IOM.
Vitamin D
Vitamin D keeps your teeth and bones strong through supporting calcium and phosphorus absorption, promotes a healthy nervous and immune system and helps regulate your hormones. According to the IOM, men and women between 18 and 70 need 15 micrograms a day. Good food sources include shrimp, low-fat milk, sardines, cod liver oil and eggs. Deficiencies in vitamin D often lead to osteoarthritis, some cancers, diabetes and heart disease.
References
- "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1998
- Institute of Medicine: Daily Reference Intakes (PDF)
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