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Many plants and animals both have common names and scientific names too. Similarly, all the known vitamins have their own scientific names. The appellation depends on the composition, physical and chemical properties and also their biochemical functions.
The organic compounds which help in performing biological functions in living organisms are called Vitamins. These are vital nutrients that should be added to our daily diet in a required amount.
These are referred to as organic compounds because our body cannot synthesize them and are required in very small amounts, as their degradation is very slow; hence, they are also known as the Micronutrients. Vitamins perform vital functions and play an essential role in our body for functions like metabolism, immunity, and digestion.
Vitamin is a Greek word – “vita”- life and “amine”- which refers to the compound found in thiamine, which was isolated from husks of rice.
The different types of Vitamins, sources of vitamins and their Scientific names of vitamins are as follows –
Common Name – Vitamin A (Fat-soluble), Scientific Name – Retinol, Food sources – Green leafy vegetables, nuts, tomatoes, oranges, ripe yellow fruits, guava, milk, liver, carrots, broccoli and watermelon.
Common Name – Vitamin B-1 (Water Soluble), Scientific Name – Thiamin, Food Sources – Fresh fruits, corn, cashew nuts, potatoes, sweet potatoes, peas, wheat, milk, dates, black beans, etc.
Common Name – Vitamin B2 (Water-soluble), Scientific Name – Riboflavin, Food sources – Bananas, grapes, mangoes, peas, pumpkin, dates, yoghurt, milk, mushrooms, popcorn, beef liver etc.
Common Name – Vitamin B3 (Water-soluble), Scientific Name – Niacin, Food sources – Meat, eggs, fish, milk products, guava, mushroom, peanuts, cereals, green peas, etc.
Common Name – Vitamin B5 (Water-soluble), Scientific Name – Pantothenic Acid, Food sources – Meat, kidney, egg yolk, broccoli, peanuts, fish, chicken, milk, yoghurt, legumes, mushrooms, avocado, etc.
Common Name – Vitamin B6 (Water-soluble), Scientific Name – Pyridoxine, Food sources – Pork, chicken, fish, bread, wholegrain cereals, eggs, vegetables, soya beans, etc.
Common Name – Vitamin B7 (Water-soluble), Scientific Name – Biotin, Food sources – Walnuts, peanuts, cereals, milk, egg yolks, salmon, pork, mushroom, cauliflower, avocados, bananas, raspberries, etc.
Common Name – Vitamin B9 (Water-soluble), Scientific Name – Folic Acid, Food sources – Citrus fruits, green leafy vegetables, whole grains, legumes, beets, etc.
Common Name – Vitamin B12 (Water-soluble), Scientific Name – Cobalamin, Food sources – Fish, meat, poultry, eggs, milk, etc.
Common Name – Vitamin C (Water-soluble), Scientific Name – Ascorbic acid, Food sources – Fresh citrus fruits such as orange and grapefruit, broccoli, goat milk, black currant, and chestnuts.
Common Name – Vitamin D (Fat-soluble), Scientific Name – Calciferol, Food sources – Fish, beef, cod liver oil, egg yolk, liver, chicken breast, and cereals.
Common Name – Vitamin E (Fat-soluble), Scientific Name – Tocopherol, Food sources – Potatoes, pumpkin, guava, mango, milk, nuts and seeds.
Common Name – Vitamin K (Fat-soluble), Scientific Name – Phytonadione, Food sources – Tomatoes, broccoli, mangoes, grapes, chestnuts, cashew nuts, beef and lamb.
Based on the physical and biological activity, Vitamins which are also known as organic compounds can be classified into the following –
We all know that vitamins are very important for the proper growth and development of human beings. Let’s know what are the benefits of vitamins in our body.
Vitamin A – It helps in protecting the eyes from night blindness and also supports bone health
Vitamin B1 – It helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines
Vitamin B2 – It helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply
Vitamin B3 – It helps lower cholesterol, ease arthritis and boost brain function, among other benefits
Vitamin B5 – It helps produce energy by breaking down fats and carbohydrates. It also helps to maintain a healthy skin, hair, eyes, and liver.
Vitamin B6 – It helps to improve mood and reduce symptoms of Depression, promote brain health and reduce Alzheimer’s risk as well as prevents and treats anemia by aiding hemoglobin production.
Vitamin B7 – It helps to promote appropriate function of the nervous system and is essential for liver metabolism as well. Biotin is commonly advised as a remedy to strengthen hair and nails, as well as in skin care.
Vitamin B9 – Folic acid is used to treat folic acid deficiency and certain types of anemia (lack of red blood cells) caused by folic acid deficiency
Vitamin B12 – It helps to reduce the risk of macular degeneration and and also helps to improve mood and symptoms of depression
Vitamin C – Helps prevent iron deficiency and also boosts immunity
Vitamin D – Regulation of calcium and maintenance of phosphorus levels in the blood.
Vitamin E – Helps in moisturizing skin and wound healing
Vitamin K – Helps in the body’s process of blood clotting, which helps t
he body heal wounds, bruises, and areas affected by surgery.
Biotin- It is known as Vitamin B7 or Vitamin H. It is required to metabolize carbohydrates, proteins and fats. Its deficiency can lead to skin problems and hair loss, but it’s rarely seen. Dietary sources include eggs, seeds, red meat, etc. An adult should have 30 mcg of biotin daily. Whereas, a lactating woman should have 35 mcg. Infants (0 to 1 years) should have 5-6 mcg.
Niacin- Also known as nicotinic acid, is a Vitamin B complex (B3). It occurs naturally in animals and plants. Dietary sources include yeast, green vegetables and fish. Niacin is used to treat circulation problems, dizziness, migraine headache, diarrhoea due to cholera. The dosage of niacin for an adult is 500mg to 2000mg depending on the body.
Pyridoxine- Also known as Vitamin B6. It is essential to treat heart diseases, anaemia, high cholesterol, and remove clogs from arteries. Dietary sources are cereals, beans, meat, etc. The dosage for males- more than 50 years (1.7mg/day), less than 50 years (1.3mg/day). For females- Older than 50 years (1.5mg/day), younger than 50 years (1.3mg/day), pregnant women – 1.9mg/day, nursing- 2 mag/day.
Thiamine- Common name Vitamin B1, it is found in foods like pork, nuts, liver, etc. It is taken in conditions related to its low levels including inflammation of nerves, beriberi. It is also used in digestive problems like diarrhoea, poor appetite, ulcerative colitis. The recommended dosage for males- 1.2 mg/day, females- 1.1 mg/day, pregnancy or lactation- 1.4 mg/day.
Ascorbic acid- Common name Vitamin C. It is used to treat or prevent low levels of Vitamin C in people. Its deficiency can lead to scurvy which can further cause joint pain, muscle weakness, tooth loss, etc. Dietary sources include citrus fruits like oranges. The recommended dosage for males- 90mg/day, females- 75mg/day, lactating and pregnant women- 85 mg/day.
Folic acid- Known as Vitamin B9. Found in whole grain products, beans, asparagus, etc. It helps the body to generate new cells and prevents DNA from mutations. Its combination with Vitamin B12 can treat pernicious anaemia. Dosage plan for adults both men and women- 400-800 mcg/day, for pregnant women- 800 mcg/day, infant- 0.1 mg/day, child- 1 mg/ day.
Riboflavin- Commonly known as Vitamin B2. It is required for the proper development of skin, brain, blood cells, and lining of the digestive tract. Riboflavin is used to prevent riboflavin deficiency that can cause migraine, acne, muscle cramps, etc. Food sources are- veggies, meat, beans, etc. The recommended dietary allowance for males is 1.3mg/day, females 1.1mg/day, during pregnancy 1.4 mg/day, lactating period 1.6 mg/day.
Cobalamin- It’s a vitamin B complex (Vit B12). Cyanocobalamin is a man-made precursor of Vitamin B12. It is used to maintain the proper functioning of nerves and blood cells. Its deficiency can lead to stomach and intestine problems, anaemia, and permanent nerve damage. Sources include shellfish and dairy products. The recommended dietary dosage for adult men and women- 2.4 mcg/day, pregnant women- 2.6 mcg/day, lactating women- 2.8 mcg/ day.
Pantothenic acid- Commonly termed as Vitamin B5. It is found in legumes, cereals and dairy products. It enables the body to use fats, carbohydrates and proteins. It is used to treat skin irritation, heal wounds, decrease nasal swelling, etc. It’s recommended that adults should consume 5mg of pantothenic acid daily. However, pregnant women should consume 6 mg of it daily and lactating women should consume 7 mg daily. The recommended dosage for children depends on the age.
Retinol- Retinol or Vitamin A is important for the immune system, normal vision, reproduction and other biological activities. It is also good for the heart, kidneys and lungs. Its precursor provitamin A is found in fruits and vegetables. Males should have 900 mcg/ day of retinol. Females should have 700 mcg/day.
Calciferol- Known as Vitamin D. It helps the body to absorb phosphorus and calcium. It is used to treat or prevent bone diseases such as rickets, osteomalacia, osteoarthritis, etc. Food sources include milk, eggs, etc. Dietary dosage for adults, lactating and pregnant women 15 mcg/day.
Tocopherol- Known as Vitamin E. It exists in foods like spinach, olives, sunflower seeds, etc. Tocopherol supplementation is used to treat age-related disorders like dysmenorrhea, macular degeneration, etc. Dietary dosage for adults should not increase by 1000 mg/day.
Phytonadione- Commonly referred to as Vitamin K. It is needed by the body to carry out important processes like blood clotting, bone-building, etc. It is present in sprouts and broccoli. Males are recommended to consume 120 mcg of phytonadione daily. Whereas, normal females, pregnant and lactating women must consume 90 mcg daily.