Water soluble Vitamins:
Vitamin B Complex includes B1 (Thiamine), B2 (Riboflavin) B3 (niacin or Nicotinic acid), B6 (Pyroxidine ), Pantotnenic acid, folic acid, Biotin, Choline, P- Amino benzoic acid, Inositol, B12 (Cyanocobalamin) etc. Vitamin B is required for the manufacture of Red blood cells, enzyme activity and for amino acid metabolism. It is essential to maintain the nerves in healthy condition, normal functioning of the skin and intestinal tract.
The main sources of B1 are dried yeast, rice polishings, wheat germ, whole cereals, liver and is found in minimal quantities in fruits, vegetables, milk etc.; Rich sources of B2, B3, B6, Pntothenic acid, Folic acid , Biotin include liver, dried east, whole and skim milk powders, peanut, rice polishings etc, good sources include meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables, whole cereals etc. Vitamin B12 is present only in foods of animal origin. Liver is the richest source and meat, fish, kidney, [COLOR=blue ! important][COLOR=blue ! important]brain[/color][/color] and eggs are good sources. A deficiency in Vitamin B1, causes 'Beri Beri' characterized by numbness, muscle wasting and difficulty in walking; deficiency in vitamin B3 causes 'Pellagra', characterized by dermatitis (skin ailment) in the hands, feet and neck, diarrhea and dementia; while a lack of some of the others can result in Anemia and deterioration of the nervous [COLOR=blue ! important][COLOR=blue ! important]system[/color][/color].
Vitamin C (ascorbic acid) is needed for maintenance of cell walls and connective tissue including blood vessels and tendons. It helps in the rapid [COLOR=blue ! important][COLOR=blue ! important]healing[/color][/color] of wounds and in the absorption of iron. A deficiency causes fragility of skin, blood vessels and tendons characteristics of the disease known as Scurvy. General weakness, spongy bleeding gums, loose teeth, swollen tender joints, hemorrhages in various tissues and under the skin are symptoms. Main sources of vitamin C are citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage). Gooseberry and Guava are rich sources. Orange, pineapple, lime juice, cashew fruit, ripe mango, papaya and tomato are good sources. Daily requirements are adults 50 mg and children, between 30-50 mg.
Vitamin P ( Bioflavonoids) is essential along with ascorbic acid (Vitamin C) in preventing capillary fragility. A deficiency causes decreased capillary (vessel) resistance leading to bleeding, accompanied by pain across the shoulders and in the legs. The main sources are fresh fruits (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).