"Know Your Vitamin a, b, c's and e's" By Vonalda M. Utterback, CN
Vita in Latin means "life". Although whole, fresh foods are the ideal source for vitamins, minerals, fiber and important antioxidants and phytochemicals needed to thrive, as few as 9 percent of us eat the recommended five servings of fruits and vegetables daily, according to the National Center for Health Statistics.
Because of the typical American diet, our dependence on processed food and emerging research proving the value of vitamins to ward off disease and add years to your life, many health professionals recommend vitamin supplements.
Vitamins fall into one of two categories: water-soluble and fat-soluble. Vitamin C and the B vitamins are water-soluble. This means they are not stored in the body and need to be replenished daily through food or supplements. Fat-soluble vitamins, including A, D, E and K, are stored in body fat and in the liver. They are eliminated much more slowly and can be toxic if consumed in excess. It is recommended to take the fat-soluble vitamins with meals for best absorption.
Read on for more vitamin basics.
Vitamin A
One of the primary antioxidants (meaning it protects cells from damage and boosts the immune system), vitamin A plays an important role in vision, bone growth, reproduction and cell division. It also helps regulate the immune system to prevent or fight infection.
The vitamin A found in animal foods, such as liver, whole or fortified milk, fish oil, cheese and eggs, is called retinol and is the most usable form of the vitamin. Plant sources of vitamin A come from beta-carotene, which is then converted to vitamin A by the body. Excellent sources are found in dark-colored fruits and vegetables, such as carrots, spinach, cantaloupe, mango and sweet red pepper.
Vitamin B-1, Thiamine
Thiamine helps the body break down and utilize carbohydrates.
The best food sources of thiamine include whole-grain and enriched-grain products, pork, peas, liver and wheat germ.
Vitamin B-2, Riboflavin
Riboflavin is necessary for normal cell and tissue function, as well as protein and energy metabolism.
Excellent food sources include liver, milk, cottage cheese and other dairy products. Other sources include eggs and many types of meat.
Vitamin B-3, Niacin
Niacin helps the body to metabolize and release the energy in carbohydrates and fat. It is necessary for the health of your cells, gastrointestinal tract, skin and nervous system.
Primary sources of niacin include meats, poultry and fish. Other sources include mushrooms, peanuts, legumes, nuts and some enriched-grain products.
Vitamin B-6, Pyridoxine
Pyridoxine helps the body utilize protein, carbohydrates and fat, and turn the amino acid tryptophan into niacin and serotonin. Pyridoxine also helps the body produce insulin, antibodies and hemoglobin.
The best food sources of pyridoxine are blackstrap molasses, wheat bran, wheat germ, soybeans and brown rice. Good sources include organ meats, veal, lamb, chicken, fish and pork.
Vitamin B-9, Folic Acid
Folic acid helps form hemoglobin, which is necessary for strong, healthy blood. It plays a role in making new cells through synthesizing the essential nucleic acids, DNA and RNA. For women planning to become pregnant, folic acid supplementation is crucial for reducing infant neural-tube birth defects by 48-80 percent.
The primary food sources of folic acid include liver and green, leafy vegetable. Good sources include lima beans, asparagus, broccoli, nuts, whole grains, foods fortified with folic acid, oranges, orange juice and lentils.
Viamin B-12, Cobalamin
Vitamin B-12 works closely with folic acid to make red blood cells. It's necessary for a healthy nervous system. Two of the most common nutrient deficiencies in the elderly are folic acid and vitamin B-12.
Excellent sources of B-12 include animal products, such as organ meats, beef, pork, fish, poultry, eggs, milk and other dairy foods. (Lycium Berries)
Vitamin B-5, Biotin
Biotin helps produce energy in cells and is required to proper enzyme metabolism. Biotin works synergistically with other B viamins and with vitamin A to maintain healthy skin, nails and hair.
Good sources of biotin include a variety of foods, such as eggs, liver, yeast breads, cereals, chocolate, peanuts, cauliflower, nuts, peas, mushrooms and milk.
Vitamin B-5, Pantothenic Acid
As with the other B vitamins, pantothenic acid is a crucial nutrient for energy metabolism. It also produces brain neurotransmitters and natural body steroid hormones. Pantothenic acid is involved in antibody production, adrenal activity, growth and metabolism.
Meat, poulty, fish, whole-grain products, legumes and eggs are considered primary sources. Other sources include broccoli, cauliflower, mushrooms, bran, potatoes, lima beans, soybeans, peanuts, peas, oatmeal and cheese.
Vitamin C, Asorbic Acid
Vitamin C is a well-known antioxidant, meaning it protects cells from damage, The body utilizes vitamin C to make collagen to strengthen skin, muscles and blood vessels, and it is vital for overall immunity and wound healing. (Lycium Berries)
The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, red peppers, kiwi and cantaloupe. Good sources include some green, leafy vegetables, cauliflower, tomatoes, potatoes and pineapple.
Vitamin D, Ergosterol
Vitamin D is one member of a large team of nutrients and hormones that promotes the absorpotion of calcium and phosphorus for healthy bones and teeth. There is increasing evidence that vitamin D helps to regulate blood sugar and may help prevent various cancers.
Vitamin D is found naturally in fish and fish-liver oils, and in fortified milk. It's known as the "sunshine vitamin" because it is made when the ultraviolet light from the sun hits your skin.
Vitamin E, Tocopherol
Like vitamins A and C, vitamin E is an antioxidant. Studies also show vitamin E to have positive effects on inflammation, blood cell regulation and connective tissue growth. It is important for proper functioning of nerves, blood and muscle tissue.
The best sources include wheat germ and wheat germ oil, soybean, corn, safflower and cottonseed oil. Good sources include nuts, seeds, peanuts, peanut better, whole grains, corn, beef liver, leafy green vegetable, fish and eggs.
Vitamin K, Menadione
Vitamin K helps the body transport calcium and is needed for proper bone formation and blood clotthing. Vitamin K is manufactured in the digestive tract by intestinal bacteria.
Good food sources include green, leafy vegetables such as spinach and broccoli. Other sources include fruits, vegetables, seeds, milk, eggs, pork, liver, whole wheat, oats and bran.
