27/09/2013
** VITAMINS **
Vitamins are substances necessary for the body's normal metabolism, growth and development, as well as for the regulation of cell functions. There are 13 essential vitamins for bodily functions. They are vitamins A (retinol), C (ascorbic acid), D, E (tocopherol), K and the B vitamins ( B1 - thiamin, B2 - riboflavin, B3 - niacin, B5 - pantothenic acid, B6 - pyridoxine, B7 - biotin, B9 - folate and vitamin B12).
You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement. There are times, such as during pregnancy and childhood, when your body needs more vitamins than usual. During certain illnesses, your body either cannot get or cannot efficiently use all of the vitamins it needs.
Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don't get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.
*Vitamin A
BENEFITS : Forms healthy teeth, skeletal and soft tissue, mucous membranes and skin. The name retinol comes from vitamin A's role in generating the pigments in the retina. It may also be required for reproduction and breastfeeding.
SOURCES : Eggs, meat, milk, cheese, cream, liver, kidney, cod and halibut fish oils. Beta-carotene is found in plants like carrots, pumpkin, sweet potatoes, cantaloupes, winter squashes, pink grapefruit, apricots, broccoli, spinach and most dark-green leafy vegetables.
*VITAMIN C
BENEFITS: Promotes healthy teeth and gums, helps absorb iron, helps maintain connective tissue, promotes wound healing, assists the body's immune system.
SOURCES: Citrus fruits and juices, green peppers, strawberries, tomatoes, broccoli, turnip green and other greens, sweet and white potatoes and cantaloupe.
*VITAMIN D
BENEFITS : Promotes absorption of calcium (essential for healthy bones and teeth). Helps maintain adequate blood levels of calcium and phosphorus, essential minerals.
SOURCES: Dairy products (cheese, butter, cream and fortified milk), fish, oysters and fortified cereals and sunshine.
*VITAMIN E
BENEFITS : This antioxidant protects body tissue from damage caused by unstable substances called free radicals (which may lead to cancer). Helps form red blood cells and assists in metabolism of vitamin K.
SOURCES : Wheat germ, corn, nuts, seeds, olives, spinach (and other green leafy vegetables), asparagus (vegetable) and vegetable oils (corn oil, sunflower oil, soybean oil and cottonseed oil).
*VITAMIN K
BENEFITS : Essential to clotting of the blood. May help maintain strong bones in elderly.
SOURCES : Cabbage, cauliflower, spinach (and other green leafy vegetables), cereals, soybeans.
Vitamin K is made by the bacteria that line the gastrointestinal tract.
*B VITAMINS
-B1
BENEFITS : Helps cells convert carbohydrates into energy. Essential for the heart, muscles and nervous system.
SOURCES : Fortified breads, cereals, pasta, whole grain (especially wheat germ) lean meats, (especially pork), fish, peas and soybeans.
-B2
BENEFITS : Helps body growth and red blood cell production and helps in releasing energy from carbohydrates.
SOURCES : Lean meat, eggs, legumes, nuts, green leafy vegetable, dairy products, milk. Breads and cereals are often fortified with riboflavin.
-B3
BENEFITS : Helps general health, growth and reproduction. Supports digestive system, skin and nerves. Helps convert food to energy.
SOURCES : Dairy products, poultry, fish, lean meats, nuts and eggs.
-B5
BENEFITS : Supports metabolism of proteins and carbohydrates. Helps in the synthesis of hormones and cholesterol.
SOURCES : Eggs, fish, milk and other dairy products, whole-grain cereal, legumes, yeast, broccoli (and other cabbages), white and sweet peppers, lean beef.
-B6
BENEFITS : Supports synthesis of antibodies by the immune system. Helps maintain normal nerve function and assists in the formation of red blood cells and in digestion of proteins.
SOURCES : Vitamin B6 is found in beans, nuts, legumes, eggs, meats, fish, whole grain and fortified breads and cereals.
-B7
BENEFITS : Helps us break down and utilize food. Supports metabolism of proteins and carbohydrates and synthesis of hormones and cholesterol.
SOURCES : Eggs, fish, milk and dairy products, whole-grain cereals, legumes, yeast, broccoli (and other cabbages), white and sweeet peppers, lean beef.
-B9
BENEFITS : Helps the body digest and utilize proteins and synthesize new proteins. Helps produce red blood cells and synthesize DNA (Deoxyribonucleic acid). Assists tissue growth and cell function. Helps increase appetite and stimulates the formation of digestive acids.
SOURCES : Beans and legumes, citrus fruits and juices, wheat bran and other whole grain, dark green leafy vegetables, poultry, pork shellfish and liver.
-B12
BENEFITS : Helps regulate metabolism and form red blood cells. Supports the central nervous system. Helps in the synthesis of DNA (Deoxyribonucleic acid). While most vitamins are not stored in body, substantial amounts of this vitamin are maintained in the liver.
SOURCES : Eggs, meat, poultry, shellfish, milk, and milk products.
