Vitamins

Ayurveda for a healthy life- 49/2025 on 1.04.2025

Vitamins are essential substances which are required in the diet in very small quantities (traces) for various metabolic processes of the body and nourishment of the tissues and organs. They are essential for survival and to maintain normal health.

They act as co-factors in several enzyme systems and are therefore important for various bodily functions like energy production, formation of blood, reproduction, neurological functions and synthesis of fats, amino acids, nucleic acids, nucleoproteins.

1. Vitamins help in proper utilisation of energy in body :   Vitamins help in proper utilisation of carbohydrates, proteins etc. in the body. When the diet lacks in vitamins or if vitamins are not absorbed by the body in an adequate quantity as in chronic diarrhoea, various symptoms and manifestations of their deficiency appear in the individual.

2.   Disease states : In vomiting, diarrhoea etc., vitamins are not absorbed by the body in an adequate quantity. In fever as the metabolism increases, the requirement of vitamins also increases. In chronic diseases like tuberculosis, cancer, diseases of the kidney, liver diseases and chronic diarrhoea, various symptoms and manifestations of vitamin deficiency appear early in the individual.

1.  Effects of medicine

Some drugs cause deficiency of specific vitamins, e.g. isoniazid, a drug used in the treatment of tuberculosis causes deficiency of pyridoxine (B6) which belongs to Vitamin B complex.

2.  Requirement of vitamins and their effects if taken in greater or less quantity

2A.   The daily requirement of vitamins increases during – 1. Growth and development, 2. Exercise, 3. Fever, 4. Pregnancy and 5. In nursing mothers.

2B.   Harmful effects : In recent times in medical practice, vitamins are administered as tonics. If our diet lacks in or contains vitamins in excess, their harmful effects are seen. Deficiency of vitamins is mainly due to two reasons.

1.   Improper diet : Diet containing an inappropriate quantity of vitamins.

Vitamins are used as tonics, but their excessive consumption can give rise to toxic effects. Vitamins B and C are water soluble and are excreted through urine. Hence, their toxic effects are not seen. Vitamins A and D are absorbed into the fatty tissue and hence, are stored in the fat. If taken in excess, their toxic effects are seen.

2. Concomitant effect of Vitamins : On the other hand, if vitamins are inadequate in the diet, symptoms of deficiency of Vitamins B and C are seen within few  days, symptoms of Vitamin D deficiency are seen within 2 months and those of Vitamin A deficiency are seen after 6 months. If the symptoms of deficiency of specific vitamins are seen, food items rich in that vitamin should be consumed or tonics which contain that vitamin should be taken in the form of syrup or tablets.

2C.   What are the daily requirements of various vitamins ? : The daily requirement of vitamins is given in the table ahead. Please check it from the Expert when needed as it is updated sometime.

Age	Vitamin A (I.U.)	Vitamin B1, B2, B6(mg)	Niacin (mg.)	Vitamin C (mg.)	Folic acid (mg.)	Vitamin B12 (microgam)	Vitamin E (I.U.)	Vitamin D (I.U.)
Infants below one year	1500	B1 0.2-0.3 B2 – 0.3-0.4 B6 – 0.1-0.3	5	35	50	0.5	5	400
Children between 1 to 10 years	2500	B1 – 1.1-1.2 B2 – 1.0- 1.3 B6 – 1.2-1.3	12	40	200	1.5	10	400
Adults	5000	B1- 1.1-1.2 B2 – 1.1- 1.3 B6 – 1.3	18	45	400	3	15	600
Pregnant women	5000	B1- 1.4 B2 – 1.4, B6 – 1.9	16	60	800	4	15	600
Lactating women	6000	B1- 1.5 B2 – 1.6, B6 – 2.0	20	80	600	4	15	600

Note : I.U. = International units, mg = milligram,  and microgram

3.  Types of vitamins their functions, diseases and treatment

3A.   Vitamin A : The sources of Vitamin A

Green and yellow coloured leafy vegetables and fruits contain a pigment called carotene. Conversion of carotene into Vitamin A takes place in the liver.

In fish and other animals, carotene from the vegetables in their diet is converted into Vitamin A in the liver and is stored in the fat depot. Non-vegetarians get Vitamin A mainly from fish, animal liver, fat and also from milk, ghee, butter and cheese. The liver of fish like cod and shark are rich in Vitamin A. Shark liver oil and cod liver oil is obtained from the liver of these fish.

Vegetarians get Vitamin A from coriander leaves, drumstick leaves, carrot leaves, sweet potato, cabbage, tomato, green peas, pineapple, mango, papaya, jackfruit, orange etc. Leafy vegetables and fruits are rich in carotene.

Food item (100 gm)	Source of Vitamin ‘A’	Food item (100 gm)	Source of Vitamin ‘A’
Fried liver of animals	22,300	Whole milk powder	1,400
Butter	2,500	Cheese	1,050
Ghee	2,000	Whole milk	950
Two large eggs	1,200	Cooked fish	6,000
Vegetables
Drumstick leaves	11,000	Cabbage	2,000
Coriander leaves	10,000 to 12,000	Asparagus	1,000
Carrot	10,200	Tomato	1,000
Tender amaranth	9,000 to 11,000	Radish leaves	6,000 to 7,000

Betel leaves	9,600	Yellow pumpkin	1,000
Sweet potatoes	8,000	Green peas	500
Fruits
Ripe mango	4,800	Jackfruit	550
Ripe papaya	2,000	Orange	350
Apricot	1,000
Oil
Halibut liver oil	3,90,000	Cod liver oil	60,000 to 2,00,000
Shark liver oil	2,00,000