Vitamins and Their Functions and Sources You Don't Know

Vitamin plays a good role in our body system because it is a fat-soluble. They are also organic substance in food which are required by the body. Vitamin can be Fat soluble or Water soluble, example of fat soluble are Vitamin A, D, E and K while example of Water soluble are the Vitamin B and C. It can also be called retinol because it produces pigments in the eye's retina. That is why vitamin comes in two main types which are Retinol and Carotenes.

The table below show the types of vitamin, main source, solubility, function and effect of deficiency different vitamins we have 

Vitamin	Main Sources	Soluble In	Function	Effect of Defiecency
A	Animal fat, Liver Eggs Milk Fish Liver Oil Red Palm Oil Fresh Green Vegetables	Fat	(a) Needed for normal growth (b)Keep Skin and Eyes healthy (c) Helps night vision (d)Increases resistance to disease	(a) Reduced resistant to disease (b)Loss of weight (c) Eye disease
B1	Yeast Palm wine Germ or Cereals Ground-nuts Brown rice Peas  and beans Tomatoes Eggs Liver	Water	(a) Needed in cell respiration (b)For normal functioning of heart and nervous system	Beri-Beri
B2	Palm wine Germ or Cereals Ground-nuts Brown rice Peas  and beans Tomatoes Eggs Liver Yeast extract(Marmite)	Water	(a) Needed for cell respiration keeps mucous membranes and skin healthy	a. Anaemia b. General weakness c. Pellagra
C	Lemons Oranges Limes T Guava Pawpaw Tomatoes Green vegetables	Water	(a) Increases resistance to disease or infection (b)Helps in healing of wound	Scurvy
D	Milk Eggs Sea fish Fish liver Oil	Fat	(a) Needed in clarification of bones and teeth	Rickets
K	Green vegetables		(a) Helps in blood clothing	Blood unable to clot

Vitamin D is made in the skin when it is exposed to direct sunlight and vitamin K can be synthesized by intestinal bacteria.

How to take the required amount of vitamin
Lactation, 19 to 50 years - normal ingestion 1,300 μg/day. Higher boundary 3,000 μg/day.
Lactation, up to 19 years - normal ingestion 1,200 μg/day. Higher boundary 2,800 μg/day. 
Pregnant women 19 to 50 years - - normal ingestion 770 μg/day. Higher boundary 3,000 μg/day.
Pregnant women up 19 years - normal ingestion 750 μg/day. Higher boundary 2,800 μg/day.
Males 19 to 70 years - normal ingestion 900 μg/day. Higher boundary 3,000 μg/day.
Males 14 to 18 years - normal ingestion 900 μg/day. Higher boundary 2,800 μg/day.
Males 9 to 13 years - normal ingestion 600 μg/day. Higher boundary 1,700 μg/day.
Females 19 to 70 years - normal ingestion 700 μg/day. Higher boundary 3,000 μg/day. 
Females 14 to 18 years - normal ingestion 700 μg/day. Higher boundary 2,800 μg/day.
Females 9 to 13 years - normal ingestion 600 μg/day. Higher boundary 1700 μg/day.
4 to 8 years - normal ingestion 400 μg/day. Higher boundary 900 μg/day.
1 to 3 years - normal ingestion 300 μg/day. Higher boundary 600 μg/day.
7 to 12 months old - normal ingestion 500 μg/day. Higher boundary 600 μg/day.
6 months old - normal ingestion 400 μg/day. Higher boundary 600 μg/day.