Vitamins
Vitamins work together with enzymes and release energy from digested food and regulate the billions of chemical activities that occur in the body every minute of every day.
There are thirteen main vitamin types and several unofficial type vitamins that may be added to the list someday. (list of the 13 vitamins and minerals below)
A balanced diet that includes a wide variety of the main food groups generaly provides all the vitamins and minerals that your body needs. There are only a few examples where you do need certain vitamin or mineral supplements such as strict vegetarians, during pregnancy, or if you have a bowel problem that prevents you absorbing fat soluble vitamins and minerals.
Doses of vitamin C greater than 500mg have not been proven to show any benefits in preventing viral or other infections. Calcium is considered very important to protect the bones from "thinning" in the elderly.
Vitamins and mineral tablets work in the same way as those which are in your food. Only a small dosage of vitamins are needed to keep the human body processes functioning properly. Vitamins and minerals should only be taken as recommended by your doctor as too many vitamins and minerals can cause health problems as they can be toxic at high doses.
Large amounts of niacin can cause severe flushing, skin disorders, liver damage, ulcers, and blood sugar disorders.
Too much vitamin A can result in a loss of appetite, headaches, irritability, liver damage, bone pain, and neurological problems, including brain damage.
Large doses of vitamin C have been associated with diarrhea, kidney stone formation, and impaired copper absorption.
Too much vitamin D may cause weight loss, vomiting, irritability, destructive deposits of calcium in soft tissues like the kidneys and lungs and possibly fatal kidney failure.
Excess vitamin B6 causes neurological symptoms similar to multiple sclerosis, including numbness and tingling of the hands, difficulty in walking, and electric shocks shooting down the spine.
Because the body cannot get rid of excess amounts, too much vitamins A and D can cause serious side effects. If you have liver or kidney problems this can allow a toxic build-up of extra vitamins, in effect poisoning your body.There are some vitamin and mineral supplements which should only be taken during or after eating.
There are two specific Vitamin groups.
1) Water soluble type vitamins such as vitamin B and vitamin C which are not stored so they must be taken into the body every day.
2) Fat-soluble Vitamins A, D, E, and K which are stored in the body's fatty tissue and the liver.
The main minerals the body requires are calcium, magnesium, iodine, chromium, phosphorus, iron, copper, selenium, fluoride and zinc.
The thirteen vitamin types are:
Vitamin C
Vitamin B1 (Thiamin)
Niacin
Riboflavin
Vitamin B6
Folic Acid (Folacin)
Vitamin B12 (Cobalamin)
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Biotin
Pantothenic Acid
Vitamin A:
Vitamin A helps keep teeth, tissue, membranes, and skin healthy. Directly involved in the production of retina pigments, A is extremely important for eye sight, especially in poor lighting. Studies have indicated that it may be very important for breast-feeding mothers as well.
Because it is found in many foods high in saturated fats and cholesterol, people often unknowingly avoid vitamin A as well. Subsequently, a deficiency may result. These foods include meats, eggs, cheese, and cream. The body can use fruits and vegetables to produce A from beta-carotene. Carrots, sweet potato, cantaloupe, broccoli, and many green, leafy vegetables, such as spinach, are good choices. (Generally, deeper, richer colors indicate higher quantities of beta-carotene.)
See our color wheel of fruits and vegetables for more information.
While fruits and vegetables are usually low in saturated fats and cholesterol, many "on-the-go" schedules make them difficult to eat. However, with the guidelines of a medical professional, a supplement can give the body its necessary dose while leaving weight, arteries, and calendars undisturbed.
Helps develop and maintain healthy growth in the cells and almost all the parts of the body. Vitamin A is a fat-soluble vitamin. Vitamin A is carried through the body by fat and plays a key role in the immune system by helping protect it from infections.
Eat a variety of fruits, vegetables, lean meats, and fortified dairy products to ensure optimal intake of vitamin A. Vitamin A can come from animal food sources, this form of Vitamin A is called retinal or retinol and can be found in products such as:
eggs
fortified milk
liver
oils of some fish
Another form of Vitamin A is called carotenoids. Carotenoids are certain pigments found in orange, red, and yellow fruits and vegetables, especialy in dark-green leafy vegetables like:
carrots
broccoli
spinach
pumpkin and squashes
sweet potatoes
cantaloupe
A lack in vitamin A may cause:
rough, dry, or pimply skin
digestive problems
lowered resistance to infections
problems with becoming pregnant
poor growth
improper tooth formation
night blindness
eye disease
Vitamin B
A vitamin that can be dissolved in water. It is one of the B complex vitamins. Vitamin B6 helps the body by building protein, making antibodies and making the red blood cells.
There are actually eight separate vitamins in the B family: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic. B vitamins increase energy levels, regulate metabolism, and help create new red blood cells.
Foods with high B levels include meats, fish, liver, dark/leafy vegetables, whole-grains, and fortified products. Nonetheless, for the same reasons as vitamin A, B may also prove difficult to get. Ironically, hectic lives often have little time for these foods, but people with high stress may need vitamin B's energy-producing ability more than ever. Due to the list's quantity of animal products, vegetarians may also find themselves at high-risk for deficiencies. While each B vitamin can be found by itself, discount vitamins offer B-complex supplements. The combination usually proves easier for maintaining safe ratios between the eight different kinds.
Vitamin B6 is found in foods such as:
meats
fish
whole grains
peas
beans
nuts
eggs
fortified breads and cereals.
A vitamin B6 deficiency can may cause:
fatigue
dizziness
convulsions
mouth sores
nausea
nervousness
Vitamin B12:
A water soluble type vitamin and is one of the B complex vitamins. The Vitamin B complex includes:
B1
B2
B6
pantothenic acid
folic acid
niacin
biotin
Cobalamin or B12.
Vitamin B12 helps the body make red blood cells, maintain the nervous system, digest and use fats, carbohydrates, and some proteins for energy and form the neurotransmitters in the brain. Anemia is treated with injections of B12. Vegetarians, their children and the elderly are at risk for vitamin B12 deficiency. Vitamin B12 can be found in animal foods, fortified foods, and some fermented foods like:
eggs
meat
poultry
fish
dairy products
soy
A lacking of vitamin B12 may cause:
anemia
fatigue
very sensitive skin
nerve damage such as tingling sensations and numbness
muscle and nerve paralysis
Vitamin C
Also referred to as ascorbic acid. Functioning as an excellent antioxidant, it has the ability to prevent the harmful oxidation of cells. While vitamin E and beta-carotene are also anti-oxidants, C works excellently with E in this process. Vitamin C is also connected with the health of bones, teeth, hormones, collagen, and blood vessels. It plays an important role in absorbing other important substances, such as iron, calcium, and folacin, and it may help cataracts, cancer, and heart disease. Vitamin C is particularly connected with the strengthening of the immune system and the healing wounds.
Many fruits and vegetables provide good sources of vitamin C. These include citrus fruits, peppers, tomatoes, broccoli, and dark green vegetables. When sick with a cold or flu, many people use lozenges as a vitamin C source. However, the sugar in these "remedies" actually weakens the immune system. Increased doctor-recommended supplement levels of C may prove more effective. A variety of other factors cause the body to need higher C levels as well. These include smoking, growth in children and unborn babies, drugs such as oral contraceptives, and increased levels of stress and anxiety.
Vitamin C is a water-soluble vitamin. Fresh and frozen fruits and vegetables are the best choices. Freezing has little to no effect on Vitamin C. Cooking vegetables too long can also destroy the contained vitamin C.
Vitamin C helps the body build and maintain healthy bones, teeth, gums, red blood cells, and blood vessels, heal wounds, bruises, and fractures and protect from infection by keeping the immune system healthy. Because vitamin C cannot be stored in the body so it is important to eat foods high in vitamin C.
The best sources are fruits and vegetables. Citrus fruits and drinks such as:
orange juice
grapefruit
and tangerines
melons
oranges
kiwi
strawberries
broccoli
sweet green and red peppers
unpeeled potatoes
tomatoes
brussels sprouts
Cabbage and dark green leafy vegetables
Signs of vitamin C deficiency include:
inflamed gums.
slow wound healing.
stomach disorders.
reduced resistance to colds and infections.
skin problems.
Vitamin D
Vitamin D can be produced in the body as well as from your diet. The human body can also make vitamin D from direct sunlight, or an ultraviolet light source, hits the skin. Ten to 20 minutes of sun exposure 3 times a week is all thats needed. Vitamin D helps build strong and healthy bones and teeth. A person who does not get enough vitamin D and calcium is at a higher risk for bone mass loss, which is known as osteoporosis.
Vitamin D Turns into a steroid hormone by the body, vitamin D possesses a crucial connection with gene functioning. It significantly impacts how much calcium the body can absorb, and it is vital for bone density and prevention against osteoporosis. However, vitamin D may have even further capabilities. More and more new research finds that D may play an important role in fighting diseases such as colon, breast, and prostate cancers.
While foods such as salmon, sardines, mackerel, and fortified products contain vitamin D, the body largely produces this substance from sun rays absorbed through the skin. This puts many people at risk, especially older people that often stay indoors and people with darker skin that require longer time for sun absorption. Although D is vital for bone growth in child development, studies reveal that a substantial number of children may be deficient as well. Nevertheless, even if people are not members of any of these populations, they should not let down their guard. It is easy for harmfully low amounts to go unnoticed. Due to vitamin D's importance, it is advisable for everyone to talk with their doctor. A simple blood test can reveal a deficiency.
Vitamin D is present in:
cheese
butter
margarine
cream
some soy milks
eggs
liver
fish such as sardines and salmon
cod liver oil
fortified cereals
Vitamin E
Vitamin E is involved with immune system, DNA, and metabolism maintenance. As an antioxidant, research indicates that it may have a positive effect against cardiovascular disease and cancer. Vitamin E can be found in nuts, particularly almonds, wheat germ oil, vegetable oil, green/leafy vegetables, and enriched cereals.
Vitamin E has strong antioxidant properties. The vitamin may protect against heart disease and cancer and improves the way the body uses vitamin A. Vitamin E is found in the fatty parts of foods and to insure an adequate vitamin E intake, healthy vegetable oils, nuts, seeds, and unrefined whole-grain products should be a regular part of the diet. The best sources of vitamin E are unsaturated fats, such as vegetable oils such as:
avocados, nuts, seeds, wheat germ, and whole grain.
Green leafy vegetables have smaller amounts.
sunflower, safflower, canola, olive, and wheat germ oils.
Vitamin K:
While involved in protection against osteoporosis, skin wounds, and possibly cancer, Vitamin K significantly helps blood to clot after an injury. Also found in a variety of foods, especially vegetables, K most often forms from intestine bacteria in the body. However, various circumstances can prevent the body from receiving the proper amount.
Medications, such as antibiotics and blood-thinners, can cause a hindrance. Injuries and illness, such as serious burns, gallbladder problems, and liver disease, may also disturb K levels. While vitamin K shortages are uncommon, particular attention should be given to breast-fed babies and the elderly. Older people are typically known to take more medications, to eat poorly, and to have difficulties forming vitamin K in the intestine. Because breast-milk contains poor K levels, it is important that mothers eat an adequate quantity of green vegetables or take an extra doctor-prescribed supplement during this time.
Vitamin K makes several proteins that assist the blood to clot when bleeding. It also makes proteins for blood, bones, and kidneys. People taking blood thinning medicines, such as aspirin may need to limit their intake of vitamin K foods. There are three different forms of Vitamin K:
a) phylloquinone, which is found in food
b) menadione, which is man-made
c) menaquinone, which is produced by the body
Vitamin K is in foods:
collards, kale, and other green leafy vegetables
cabbage family including broccoli, cauliflower and Brussels sprouts
egg yolk
some fruits
liver
cheese
milk
Biotin:
The B vitamin complex includes vitamins B1, niacin, B6, B12, folate, biotin, and pantothenic acid. Biotin helps the body use protein, fat and carbohydrate from foods for energy. It helps the body produce energy in the cells. Pantothenic acid is needed to make cholesterol, bile, some fats, red blood cells, hormones and nerve regulators.
Sources of pantothenic acid include:
egg yolks
organ meat
meat
poultry
fish
dairy products
whole-grain cereal
broccoli
cauliflower
legumes
Sources of biotin include:
meats and liver
milk
yeast
cereal
soybeans
peanuts
egg yolks
Biotin Deficiency symptoms include:
muscle pain and weakness
fatigue
hair loss
loss of appetite
nausea
depression
Folic Acid:
Folacin is also known as folic acid and folate. It is a water-soluble vitamin and is one of 8 members of the B complex including vitamins B1, B2, B3, B6, B12, biotin and pantothenic acid. Fortified grain products such as commercial breads, cereals and pastas are good sources of folacin.
Folate assists prevention of neural tube defects (spina bifida) in fetuses before birth and involvement in production of neurotransmitters, such as serotonin, that regulate mood, sleep, and appetite. Evidence suggests that folate may have a role in the prevention of some cancers when it is consumed along with a variety of nutrients found in fruits, vegetables and other foods.
Foods high in folacin include:
citrus fruits
beans
peas
liver
yeast breads
wheat germ
peanuts and other legumes
spinach and other dark greens
organ meats
Niacin
Niacin is one of the eight B complex vitamins including vitamins B1, B2, B6, B12, folate, biotin, and pantothenic acid. Niacin works closely with vitamin B1, B2, B6, pantothenic acid, and biotin to break the carbohydrates, fats, and proteins in food down into energy. Without niacin, the body would not be able to convert the food we eat into energy. Niacin has been used with some success to treat people with high cholesterol levels.
Good sources of niacin include:
Enriched and fortified grain products
legumes like peas and beans
poultry
fish
peanut butter
meats and organ meats
Niacin deficiency symptoms include:
weakness
loss of appetite
digestive upsets
insomnia
skin and gastrointestinal lesions
diarrhea
dementia
headaches
irritability
a sore, swollen, purple-red tongue.
Pantothenic Acid:
Pantothenic Acid and biotin are water-soluble vitamins. They are just two of the eight B vitamins including vitamins B1, niacin, B6, B12, folate, biotin, and pantothenic acid. Biotin helps the body use protein, fat and carbohydrate from foods for energy helping the body produce energy in cells.
Sources of pantothenic acid include:
egg yolks
dairy products
whole-grain cereal
broccoli
cauliflower
legumes
organ meat
other meat
poultry
fish
sources of biotin:
meats and liver
milk
yeast
cereal
soybeans
peanuts
egg yolks
Pantothenic Acid deficiency symptoms include:
loss of appetite
nausea
depression
muscle pain or weakness
fatigue
hair loss
Riboflavin:
Riboflavin is also called Vitamin B2. Milk products supply about half of the riboflavin that people get and unlike other vitamins, riboflavin is not destroyed by cooking. Vegetarians may have riboflavin deficiencies.
Children who do not get enough riboflavin may have poor growth. Vitamin supplements usually reverse symptoms within days to a few weeks.
Food sources of riboflavin include:
milk and dairy products
meat and eggs
leafy, dark green vegetables
whole-grain or enriched breads and cereals
organ meats such as liver, kidney, and heart
Riboflavin deficiencies symptoms can include:
Dry and scaly skin
cracks at the corners of the mouth
eye disorders
swollen tongue or gums
Thiamine:
Thiamine, also known as Vitamin B1 and because thiamine is water-soluble, any extra is passed out of the body in the urine. Thiamine is needed each day to maintain health. Thiamine can be lost in cooking due to heat. A well balanced diet based on the New Food Pyramid should provide enough thiamine daily.
Thiamine is found in foods such as:
meats (pork and liver)
brewer's yeast
soybeans
peanuts
dried beans
whole and enriched breads, grains and cereals
A lack of Thiamine symptoms include:
sleep disturbances
chest pain
irritation
abdominal discomfort
constipation
fatigue and weakness
loss of appetite and weight loss
stomach upset and nausea
confusion and irritability
depression
poor memory.
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