VITAMIN

PRERNA FOR IAS

         Mehnat Aapki, Guidance Humari

         Roz ki Prelims Practice — Experts ke Saath

VITAMIN

1. Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin essential for healthy vision, immunity, skin health, and normal growth. It helps maintain the retina and supports good eyesight, especially in low-light conditions. Vitamin A also strengthens the immune system by protecting the body against infections. It plays an important role in cell growth, reproduction, and maintaining healthy skin and mucous membranes. Deficiency can lead to night blindness, dry eyes, poor immunity, and delayed growth. Rich dietary sources include carrots, sweet potatoes, spinach, pumpkin, mangoes, liver, eggs, and dairy products. A balanced intake is essential, as excessive consumption may cause toxicity.

2. Vitamin B1 (Thiamine)

Vitamin B1, also known as thiamine, is a water-soluble vitamin that helps convert carbohydrates into energy. It is essential for the proper functioning of the nervous system, muscles, and heart. Thiamine supports brain function and helps maintain healthy nerve cells. Deficiency of Vitamin B1 causes beriberi, weakness, fatigue, nerve damage, and, in severe cases, Wernicke-Korsakoff syndrome. Good dietary sources include whole grains, brown rice, legumes, nuts, seeds, pork, and fortified cereals. Since the body stores only small amounts of thiamine, regular intake through food is necessary to maintain normal metabolism and overall health.

3. Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, is a water-soluble vitamin involved in energy production and cellular growth. It helps the body convert carbohydrates, fats, and proteins into usable energy. Riboflavin supports healthy skin, eyes, and red blood cell formation while acting as an antioxidant that protects cells from damage. Deficiency may result in cracked lips, sore throat, mouth ulcers, eye irritation, and skin disorders. Rich food sources include milk, yogurt, eggs, almonds, mushrooms, spinach, lean meat, and fortified cereals. Because riboflavin is not stored in large amounts, it should be consumed regularly through a balanced and nutritious diet.

4. Vitamin B3 (Niacin)

Vitamin B3, known as niacin, is essential for metabolism and energy production. It helps convert food into energy and supports healthy skin, the digestive system, and the nervous system. Niacin also contributes to DNA repair and cholesterol regulation by increasing good HDL cholesterol. Deficiency leads to pellagra, characterized by dermatitis, diarrhea, dementia, and, if untreated, death. Good sources include poultry, fish, peanuts, mushrooms, whole grains, legumes, and fortified cereals. Most people obtain enough niacin from a balanced diet. Medical supplements should only be taken under professional supervision, as excessive doses may cause liver damage.

5. Vitamin B5 (Pantothenic Acid)