Vitamins for Growth

Vitamins are organic compounds, required for proper and sustainable growth of the human body. The Warsaw-born biochemist Casimir Funk named the substance "vitamine" because he believed it was necessary to life and composed of a chemical named amine. The "e" at the end was removed later when it was recognized that vitamins need not be amines.

Nutrition with a proportionate combination of vitamins and minerals, influences the quality and speed of cell growth. This process of growth starts in the womb and continues until adulthood. Thus folic acid, a prenatal vitamin is recommended during pregnancy to avoid birth growth defects.

Vitamins classify in two categories: water- soluble and fat-soluble. Vitamin B-complex group forms the water soluble-vitamins and are the main contributors in the growth and development in the body. Regular intake of these vitamins is necessary as they travel through the blood and are not stored in the body. The excess flushes out as urine.

Vitamin B1

• Vitamin B1, also known as Thiamin, is an important coenzyme that helps in energy metabolism. It also regulates appetite and helps release energy from the nutrients in the food. Thus without Vitamin B1 the body cannot transform carbohydrates into usable energy.

  Daily dosage of vitamin B1 is 1.1 mg/day for women and 1.5 mg per day for men. Foods rich in Vitamin B1 are oranges, fish, legumes, brown rice, yeast extract, peas, boiled potatoes, egg yolk and wholesome bread and pasta.

Niacin

• Niacin is a vitamin that is required by the body for protein, fat and carbohydrate metabolism. It helps to produce energy in cells and is also said to have a direct effect on human growth hormone. This hormone enhances growth and cell production in muscles, bones and the important organs of the body.

  The recommended dietary intake (RDI) of vitamin B3 is 19 mg per day for adult males and 13 mg per day for adult females. Niacin is found in poultry, fish, lean meats, dairy products, nuts and eggs. Legumes, breads, cereals, beef liver, brewer's yeast, cheese, corn flour, dandelion greens, dates, peanuts, pork, potatoes, broccoli, carrots and tomatoes.

Vitamin B5

• Vitamin B5 plays an important role in the normal growth and development process of an individual. It is also known as an essential vitamin for sustenance and helps in the metabolism and synthesis of proteins, carbohydrates and fats.

  It often comes in the B-complex multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7 mg. Pantothenic acid is found in many foods, including, meats, liver, kidney, fish/shellfish, chicken, vegetables, legumes, yeast, eggs and milk.

Vitamin B6

• Vitamin B6 acts as a catalyst to break down protein and helps to maintain adequate red blood cells.

  Daily dosage for males is 2 mg per day and for females 2 mg per day. Vitamin B6 rich foods are cereal grains, legumes, peas, spinach, carrots, milk, potatoes, eggs, fish, liver and meat.

Vitamin B7

• Vitamin B7 helps the body in the production of hormones and also breaks down protein and carbohydrates.

  Dosage can be amounts up to 10 mg a day. Biotin is found in peanut butter, poultry, cauliflower, egg yolks, fish, kidney, chocolate, legumes, liver, dairy products, meat, molasses, nuts, oatmeal, oysters and wheat germ.

Folic Acid

• Folic acid influences the growth pattern of the body as it helps the cells in the body to produce and maintain DNA. It also help in the production of red blood cells. It prevents birth defects of the brain and spinal cord of the baby in the womb.

  The U.S. Recommended Dietary Allowance (RDA) for folate is 180 to 200 micrograms (mcg). Food sources of folate are leafy vegetables, whole wheat bread, beans, nuts, peas, orange, grapefruit, liver and poultry. A dosage of 400 to 800 mcg daily is recommended. Pregnant women should be getting at least 800 mcg daily.

Vitamin B12

• Vitamin B12 is the major player pertaining to the growth and development of a body. It also supervises how the body uses folic acid and carbohydrates. Vitamin B12 deficiency may cause pernicious (destructive) anaemia, resulting in poor appetite and retardation of growth in children.

  Dosage for male and female is 3 mcg per day. Vitamin B12 rich foods are beef, blue cheese, eggs, mackerel and sardines.