Vitamins have specific role to play in the natural wear and
tear of the body. There are many vitamin benefits that have a major
impact on our overall health.
Vitamins are divided into two types: fat soluble and water soluble.
Fat soluble vitamins (vitamin A, D, E and K) are stored in the fat
tissues and liver. They can remain in the body up to six months. When
the body requires these, they are transported to the area of requirement
within the body with help of special carriers. Water soluble vitamins
(B-vitamins and vitamin C) are not stored in the body like the fat
soluble ones. They travel in the blood stream and need to be replenished
everyday.
Below is a list of the 13 major vitamins and what each does for your body:
Vitamin A (Beta-Carotene) is a natural
antioxidant.
It belongs to a class of pigments known as carotenoids which include
the yellow, red and orange pigments that give many vegetables and plants
their coloring.
Vitamin A has been found to enhance
immune system
functions by supporting and promoting the activities of white blood
cells as well as other immune related cells. It also helps to inhibit
free radicals and their damaging effects which have been associated with
arthritis,
heart disease and the development and progression of malignant cells (
cancer).
Beta-carotene is a precursor for vitamin A (approximately 6 mg of
ß-carotene = 1 mg vitamin A). Beta-carotene is best known for the body’s
ability to convert it into retinal, which is essential for good vision
and visual health, skin, and immune functions.
Natural sources of beta-carotene include carrots, pumpkin, sweet
potato, spinach, kale, collard and turnip greens, and winter squash.
According to the
National Institutes on Health,
the average adult male should be getting 900mcg of vitamin C each day.
Females should be getting 700mg a day. Individuals with special needs
(women who are pregnant, smokers) may have different requirements and
should consult their health professional.
Vitamin B1 (Thiamin) is a water-soluble B-vitamin
involved with many cellular functions including carbohydrates
metabolism, break down of amino acids, production of certain
neurotransmitters and multiple enzyme processes (through the coenzyme
thiamin pyrophosphate, or TPP). Thiamin can be found in small amounts in
a wide variety of foods. Pork, sunflower seeds, yeast, peas and wheat
are a few examples. Very little thiamin is stored within the body and
must be consumed on a regular basis. A deficiency may result in
weakness, loss of appetite, nerve degeneration and irritability.
Vitamin B2 (Riboflavin),
like most
B-vitamins, is involved in many cellular functions. Riboflavin is
important in energy metabolism, folate synthesis, conversion of
tryptophan to niacin and acts as important coenzymes (FAD/FMN) involved
in many reactions. It can be found in liver, mushrooms, spinach, milk,
eggs and grains. Because it is water-soluble, there is minimal storage
of riboflavin within the body and when dietary intake is insufficient,
deficiency can occur (usually accompanied with other vitamin
deficiencies).
Vitamin B3 (Niacin),
also referred
to as nicotinamide and nicotinic acid, is another water-soluble,
B-vitamin involved with energy metabolism. The coenzymes of niacin
(NAD/NADH/NADP/NADPH) are necessary for ATP synthesis (the body’s main
energy source), synthesis of fatty acids and some hormones and the
transport of hydrogen atoms. When niacin levels are low, the body can
use L-tryptophan (an essential amino acid) to manufacture the vitamin.
This process is not ideal, however, as it can rapidly deplete
L-tryptophan in the body and take away from its other needs such as
maintaining optimal levels of serotonin and melatonin. Niacin can be
found in grains, liver, fish and chicken.
Vitamin B5 (Pantothenic Acid),
along with most other B-vitamins, is water-soluble and plays an important role in cellular metabolism,
cognitive health and function, enhancing the
immune system
and supporting the functions of the nervous system. It also aids in the
metabolism of carbohydrates, proteins, and fats (for energy). Vitamin
B5 plays a critical role in synthesizing coenzyme A (CoA), which is
involved in the biosynthesis of many important compounds including fatty
acids, the transport of carbon atoms and energy metabolism. Small
amounts of vitamin B5 are found in numerous foods, with high
concentrations found in meats, whole grains, legumes, eggs and broccoli.
Vitamin B6 is a water-soluble vitamin which plays a
variety of important roles in numerous biological processes. Humans
cannot produce vitamin B6 so it must be obtained from the diet. Adequate
sources of B6 include meats (salmon, turkey, chicken) and whole grain
products, such as spinach, nuts and bananas. There are three forms of
vitamin B6: pyridoxal (PL), pyridoxine (PN) and pyridoxamine (PM).
Pyridoxal-5′-phosphate (PLP) is the principal coenzyme form and has the
most importance in human metabolism. It acts as a cofactor for many
enzymatic reactions involving L-tryptophan, including L-tryptophan’s
conversion to serotonin, an important neurotransmitter in the brain.
Pyridoxal-5′-phosphate is also involved in other enzymatic reactions
where other neurotransmitters, such as dopamine, norepinephrine and
gamma-aminobutyric acid (GABA), are synthesized. This plays a critical
role in the functions of the nervous system.
Regarding cardiovascular health, there is an association between low
vitamin B6 intake with increased blood homocysteine levels and increased
risk of
cardiovascular diseases,
which has been documented in several large observational studies.
Vitamin B6, along with folic acid, vitamin B5, vitamin B12 and niacin,
is involved in cell metabolism, enhances the immune system, supports the
functions of the nervous system, aids in carbohydrate metabolism to
produce energy and promotes
cognitive health.
Vitamin B6 is necessary for the conduction of nerve impulses,
regulation of steroid hormones, catabolism of glycogen to glucose, heme
synthesis, and the synthesis/ metabolism of amino acids and
neurotransmitters.
Vitamin B12 is a water-soluble vitamin essential for
numerous processes in the body. The richest food sources of vitamin B12
include animal products such as meat, poultry and fish. It is not
generally present in plant products with the exeption of peanuts and
soybeans which absorb vitamin B12 from bacteria-filled nodules growing
on the roots of these plants. Cyanocobalamin is the form most commonly
used in supplements but it must be converted into methylcoblamin before
it can join the metabolic pool and be properly utilized by the body.
Vitamin B12 is also available as methylcobalamin, which is the
methylated form, allowing it to become active quicker and be more
effective.
Vitamin B12 is necessary for countless processes within the body; it
transfers methyl groups, plays a part in DNA synthesis and regulation,
helps facilitate cell synthesis, maturation and division, helps convert
homocysteine to methionine playing a role in cardiovascular protection,
aids in the proper functioning of the nervous system, participates in
the metabolism of carbohydrates, proteins and fats, helps produce SAMe
for mood and cognitive health and also helps produce energy.
Biotin is a water-soluble vitamin and is classified
as a B-complex vitamin. It is found in small amounts in foods with its
richest sources being egg yolk, liver and yeast. Biotin functions as an
enzyme cofactor involved in metabolic reactions such as the synthesis
and oxidation of fatty acids, the formation of glucose and some amino
acid metabolism. It has also been shown to improve blood sugar levels
and promote the reduction of risk of insulin resistance.
Vitamin C (Ascorbic acid) is a water-soluble
antioxidant
essential for human health and life. It has been proven necessary for
healthy immune responses, wound healing, non-heme iron absorption
(coming from grains and vegetables), reduction in allergic responses,
development of connective tissue components such as collagen, and for
the prevention of diseases. Vitamin C has also been shown to be
important for cardiovascular health, reducing
free radical production and free radical damage, and good cognitive health and performance.
Due to human’s inability to produce vitamin C, it is essential to
ingest sources containing vitamin C on a regular, if not daily basis.
Natural sources of vitamin C include oranges, guavas, peppers (green,
red, yellow), kiwis, strawberries, cantaloupes, Brussels sprouts,
broccoli, and many other fruits and vegetables.
According to the
National Institutes on Health,
the average adult male should be getting 90mg of vitamin C each day.
Females should be getting 75mg a day. Individuals with certain needs
(women who are pregnant, smokers) require more.
Vitamin D is a fat-soluble vitamin essential for normal growth and development, the formation and maintenance of
healthy bones
and teeth, and influences the absorption and metabolism of phosphorus
and calcium. It is necessary for proper muscle functioning, bone
mineralization and stability, and multiple immune functions. Primarily
the vitamin D used by the body is produced in the skin after exposure to
ultraviolet light from sunlight. Lack of exposure to sunlight, reduced
ability to synthesize vitamin D in the skin, age, low dietary intake, or
impaired intestinal vitamin D absorption can result in deficiency.
Deficiency has been associated with rickets (poor bone formation),
porous or weak bones (osteopenia, osteoporosis), pain and muscle
weakness, increased risk for
cardiovascular disease, impaired cognitive health, and the development and progression of malignant cells (
cancer).
Natural food sources of vitamin D are few; these foods are eggs from
hens that have been fed vitamin D or fatty fish such as herrings,
mackerel, sardines and tuna. Due to low vitamin D levels, countries
such as the United States and Canada have opted to fortify foods such as
milk and other dairy products, margarines and butters, some natural
cereal and grain products.
According to the
National Institutes on Health,
the average adult should be getting 600IU of vitamin D each day.
Individuals with special needs (the elderly, women who are pregnant) may
have different requirements and should consult their health
professional.
Vitamin E is one of the most powerful fat-soluble
antioxidants
in the body. It has been proven to help promote cardiovascular health,
enhanced immune system function, aid in skin repair and to protect cell
membranes from damage caused by free radicals. Vitamin E contributes to
proper blood flow and clotting as well as cognitive health and function.
Natural sources of vitamin E include herbs such as cloves and
oregano, whole grains, nuts and seeds, wheat germ, avocado, egg yolks,
and vegetables/fruits such as dark leafy greens, peppers (red, yellow,
orange, green), tomatoes, and mangos. Other sources are vegetable oils,
margarines, and fortified cereals.
Folic Acid is water-soluble vitamin important for
many aspects of health. Sources of folic acid include dark, green leafy
vegetables such as spinach or asparagus, fortified cereals, orange juice
and legumes. Folic acid (folate) must go through a series of chemical
conversions before it becomes metabolically active to be properly
utilized within the body.
Folinic acid is the highly bioavailable, metabolically active
derivative of folic acid and does not require the action of the enzyme
dihydrofolinate reductase to become active, so it’s not affected by
medicines and herbs that inhibit this enzyme. Adequate folate is
necessary for proper DNA and RNA synthesis in regards to fetal growth
and development. Due to these effects, the U.S. Public Health Service
recommends all
women capable of becoming pregnant consume 400 mcg of folic acid daily to prevent neural tube defects.
In addition to its clear effects on fetal growth and development,
folic acid also plays an important role in cardiovascular health. By
aiding in the conversion of homocysteine to methionine, it has been
shown to reduce the levels of homocysteine, a sulfur containing amino
acid. In the absence of adequate folic acid levels, homocysteine levels
increase and high homocysteine levels are associated with
atherosclerosis and the reduced circulation of oxygen and nutrients to
the heart, ears and other organs. These results have been documented in
countless studies. Folic acid, along with vitamin B6, vitamin B5,
vitamin B12 and niacin, is involved in cell metabolism, enhances the
immune system, supports the functions of the nervous system, aids in
carbohydrate metabolism to produce energy and promotes cognitive health.
Vitamin K, a generic term for a group of fat soluble
vitamins, are involved mostly in the process of blood clotting, but
also needed in metabolic pathways of bones and other tissues. The most
well known are vitamin K1, also known as phylloquinone, and vitamin K2,
known as menaquinone. Vitamin D and vitamin K work together in bone
metabolism and development. Vitamin K works against oral anticoagulants
such as warfarin, and excessive vitamin K intake, either through
supplementation or a change in diet, can reduce the anticoagulant
effect. Vitamin K1 is mainly found in leafy green vegetables (such as
spinach, swiss chard and kale), avocado and kiwi fruit; vitamin K2 can
be found in meat, eggs, and dairy and is also synthesized by bacteria in
the colon.
Although
most people take the air they breathe for granted, the quality of that
air can have an enormous impact on not only your health but on other
aspects of your life. The reality is that polluted air can be found
everywhere. In fact, it’s not a question of whether you will be exposed
to dirty air but, rather, just how much dirty air can you ultimately
tolerate? Before going into the good news and bad news of the matter,
it must be emphasized that this problem is best handled by being
well-informed.
Water
is important to the mechanics of the human body. The body cannot work
without it, just as a car cannot run without gas and oil. In fact, all
the cell and organ functions that make up our entire anatomy and
physiology depend on water for their functioning.
