Vitamins are organic
compounds which are required in small amounts -
milligram, or micrograms - in the diet to support normal
growth and development and a range of physiological
functions.
Vitamins are either fat soluble or
water soluble. The water-soluble vitamins are folate
(folic acid)vitamin B12, biotin, vitamin B6, niacin,
thiamine, riboflavin, pantothenic acid, and vitamin C
(ascorbic acid). These vitamins cannot be stored by the
body, instead the body uses what it needs, then
eliminates the rest via urination. The fat-soluble
vitamins are, vitamins A, D, E and K. They can be stored
in the body, in fatty tissue, and the liver. It is for
this reason that overuse of these vitamins can cause
toxicity.
Vitamins are unstable, particularly the
water soluble vitamins, and can be destroyed during
cooking, or the processing of foods. Heat in combination
with water can remove water-soluble vitamins from food.
Vitamin B1 also called thiamine, like all B vitamins is
water-soluble, which means it is not stored in your
body, therefore you should try to include B vitamins in
your diet every day. Vitamin B1 is responsible for
extracting energy from carbohydrates, fats and proteins,
for use by the human body. It is necessary for the
proper function of the nervous system, circulatory
system, and muscular system. Vitamin B1 can be found
naturally in beans, pork (lean meat), wheat germ, whole
wheat flour, cereals, brewer’s yeast, and fish. These
days many packaged foods are fortified with Vitamin B1.
A deficiency of Vitamin B1 can result in muscle
weakness, numbness, headache, tiredness, poor memory,
depression, and loss of appetite. An extreme deficiency
results in a condition called beriberi, which thankfully
is very rare these days. The recommended daily dose of
Vitamin B1 is 1.0 to 1.5 milligrams.
Vitamin B2, or
Riboflavin is required by our bodies to metabolise
carbohydrates, fats and proteins into energy. It helps
in the maintenance of the skin, mucous membranes, and
nerves. Along with all of the B vitamins, Riboflavin is
necessary for maintaining body growth, cell
regeneration, antibody, and red cell production. It is
found in various foods, including dairy products, fish,
meats, green leafy vegetables, whole grains, soybeans,
mushrooms and certain nuts. Many cereals and bread these
days are fortified with vitamins, including B2. Vitamin
B2 deficiency includes sore throat, redness and swelling
of the lining of the mouth, tongue and throat, cracks or
sores on the outsides of the lips and at the corners of
the mouth, skin inflammation, cataracts, sensitivity to
light, dizziness, and a reduced number of red blood
cells. The recommended daily dose for riboflavin is 2
milligrams per day for adults, but many of the
multi-vitamins contain up to 25mg.
Vitamin B3, or
Niacin is one of the most stable of the B-vitamins. It
is resistant to the effects of heat, light, air, acid
and alkali. Niacin is found in meats, fish, poultry,
offal, beans, nuts, yeast, and wheat germ. Niacin is
often used as a treatment for bowel disorders which
produce deficiency, and liver disease and alcoholism
which produce problems with malabsorption in the
intestines. Niacin has also been used successfully in
the treatment of high cholesterol, as when it is taken
in high doses niacin is known to lower triglyceride
levels in the blood. Niacin is a key component in the
health of your hair, skin and nails. Without enough
niacin, the body cannot properly metabolize proteins, or
carbohydrates. Niacin improves circulation, and can be
helpful in mental illnesses, it is also excellent for
arthritis. Doses of up to 1000mg can be taken for
reducing cholesterol, but your doctor must be consulted
in such cases. Pregnant women are advised to refer to
their physician before using niacin, as should
diabetics. Doses of more than 2 grams of niacin can have
blood thinning effects, although large amounts of
vitamin B3 have also been known to cause liver damage.
The standard dose for helping to maintain good health,
is 12 to 20 milligrams per day.
Vitamin B6, or
Pyridoxine is required for a healthy nervous system and
lymphatic system, also for the formation of haemoglobin
in red blood cells, the processing of amino acids, and
many more physiological processes in the human body.
Vitamin B6 is found in meat, poultry, fish, eggs,
starchy vegetables, certain fruits, whole grain wheats,
and nuts. A deficiency of this vitamin causes a form of
anaemia. The recommended daily requirement is 1.5 to 2
milligrams.
Vitamin
B12 or cobalamin - so called because it contains
the trace element Cobalt - is required for normal cell
growth and development. It is essential for energy
production, since your body cannot metabolise
carbohydrates, or burn fat without Vitamin B12. It is
found in animal products such as meat, shellfish, milk,
cheese, and eggs. The elderly, and more importantly,
vegetarians are advised to take Vitamin B12 supplements.
A deficiencies of B12 results in anaemia, fatigue, nerve
damage, a smooth tongue, sensitive skin, hallucinations,
and depression. The recommended daily dose of Vitamin
B12 is 2 to 3 micrograms.
Vitamin C or
ascorbic acid, is vital for the growth and repair of
tissues in all parts of your body. It is necessary for
healthy skin, teeth, bones, and blood vessels. Vitamin C
is very sensitive to light and heat, as much as 25% of
vitamin C is lost during the cooking process. Vitamin C
is a water soluble vitamin which means whatever the body
doesn’t need is excreted. Vitamin C is also an
antioxidant. Foods rich in Vitamin C are citrus fruits,
and vegetables. A deficiency of Vitamin C is called
scurvy. Very rare these days, the symptoms of scurvy
include tiredness, muscle weakness, joint and muscle
aches, a rash on the legs, and bleeding gums, and more
seriously, internal bleeding. The recommended daily
requirement is 40 to 60 milligrams.
Vitamin A, or
retinol is fat soluble, and is stored in the liver, and
fat tissues of the body. It is needed for proper growth,
prevention of birth defects, a healthy endocrine system,
and immune system. It is also vital for healthy vision,
skin and mucous membranes, bones and teeth. As it is an
antioxidant it can help increase the resistance to
diseases. A deficiency of vitamin A causes night
blindness, impaired growth, mucous membrane damage, and
in children, respiratory and intestinal infections.
Vitamin A is found in animal products such as liver,
fish-liver oils, eggs and full fat dairy products,
carrots, tomatoes, rockmelon, watermelon, mangoes,
apricots, peaches, sweet potato, pumpkin, prunes,
broccoli and spinach. The recommended daily requirement
of vitamin A for adults is 700 to 900 micrograms.
Vitamin D -
Vitamin D is important because it helps our body absorb
calcium, and phosphorus for our bones, and teeth. It is
also a very powerful healing agent. Vitamin D is a fat
soluble vitamin that is stored in body fat. It is found
in oily fishes, such as salmon, mackeral, sardines,
herring, also cod liver oil, liver and egg yolk. Many
foods these days are fortified with Vitamin D. The human
body can manufacture it’s own Vitamin D, but only after
it has been exposed to sunlight, here UV light converts
a biochemical in the skin to Vitamin D. After Vitamin D
is made by the skin, or eaten, the kidneys and liver
help to convert it into an active hormone form. A
deficiency of Vitamin D will cause rickets which is a
bone disorder. The recommended daily allowance of
Vitamin D is 5 to 15 micrograms per day, the
requirements increasing with age.
Vitamin E is an
antioxidant that protects cells in the body from the
damaging effects of free radicals that cause aging of
the skin. Because of this Vitamin E is found in many
skin moisturising products. A lack of vitamin E causes
neurological problems, such as difficulty coordinating
movements and speech, loss of reflexes in the legs, and
a loss of sensation in the extremities. Vitamin E is
found in vegetable oils, nuts, fatty fish such as tuna
and salmon, the dark leafy vegetables, sunflower seeds,
avocadoes, and whole grains. The recommended daily
requirement of Vitamin E is up to 15 milligrams.
Vitamin K is needed
by humans for blood clotting, and healthy bones. Vitamin
K is found in various foods including green vegetables,
such as broccoli, cabbage, spinach, and brussel sprouts,
and to a lesser extent in meat, and dairy products and
some fruits, seeds and oils, particularly olive oil.
Vitamin K is also manufactured in the intestines by
bacteria. Because of this a deficiency of vitamin K is
almost impossible. The recommended daily requirement is
90 to 120 micrograms.
Folate also called
B9 vitamin, assists in the formation of blood cells, and
is vital for normal cell development. Because of this
folate is especially important for women of childbearing
age because it reduces the chance of fetal neural tube
birth defects such as spina bifida. The synthetic form
of folate called folic acid, is found in dietary
supplements, and fortified foods. The natural form is
found in foods such as offal, leafy green vegetables
like spinach, citrus fruits, and legumes. Severe
deficiencies result in anaemia, with long term
deficiency causing heart disease. Both men and women
require 180 to 400 micrograms per day.
Biotin, also
referred to as Vitamin B7, or Vitamin H is not actually
a vitamin, but a coenzyme. Like the B vitamins, Biotin
is water soluble. One of it’s functions is to aid in the
metabolism of carbohydrate, protein and fat. It is also
essential for cell growth and replication. Biotin is
particularly good for strengthening hair and nails.
Biotin is found in a variety of foods, including egg
yolks, offal, cereals, legumes, nuts, just to name a
few. As with, Vitamin K, Biotin is also manufactured in
the intestines by bacteria.The recommended daily
requirement of Biotin is 20 to 30 micrograms.
Panthothenic Acid is
required for the breakdown of carbohydrates, certain
amino acids, and fats. It is necessary for a healthy
adrenal gland, which is vital for normal growth. It also
helps the body fight infections. It is very unstable in
foods and is easily destroyed, or at least partially
destroyed by cooking, and freezing, canning and food
processing in general. Good sources of panthothenic
acid, are eggs, broccoli, nuts, beef, fish, mushrooms,
yeast, and whole grain cereals. The recommended daily
requirement of Panthothenic acid is 5 to 6 milligrams.
Symptoms of deficiency include fatigue, irritability,
sleep disturbances, abdominal distress, and neurological
symptoms, although deficiencies are rare.
Some of
this information was obtained from the Wikipedia web site. Wikipedia the free
encyclopedia.
