VITAMINS: THEIR SOURCES AND HEALTH BENEFITS

Vitamin is defined as an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and must be obtained through the diet; thus, the term "vitamin" is conditional upon the circumstances and the particular organism. 

There are 13 vitamins your body needs.

They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).

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.

Vitamins are classified as either water-soluble or fat soluble.

In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C).

Water-soluble - Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. 

Fat-soluble - Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). The unused vitamins are stored in the liver and used slowly.

Vitamin A – (Fat Soluble) and Beta – Carotene (Water Soluble)

(Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoids, "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.)

Essential for vision, healthy skin (helps prevents wrinkles), a powerful antioxidant that protects against cancer and heart disease, enhances immune system, formation of bones and teeth, growth and repair of body tissues, and lower cholesterol.

Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. Beta-carotene helps protects against skin and lung cancer.

Sources of Vitamin A: Orange Spinach, Garlic, carrots, parsley, yams, fortified milk, eggs, fish and animal liver oils, beef, liver, eggs, shrimp. Oily fish such as salmon, mackerel, herring, Trout, Tuna, Swordfish, Carp, Sardines.

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.

Vitamin B1 Thiamine (Water Soluble)

Helps convert food into energy needed for healthy skin, hair, muscles, and brain. It gives healthy heart and nervous system, optimizes your metabolism and brain function. Aids in circulation of blood formation, growth, muscle tone, energy and may be helpful protecting against Alzheimer’s disease.

Sources: Whole grains, wheat, brown rice, oats and yeast, Vegetable, legumes, seeds and nuts, poultry, fish Pork chops, ham, soymilk, watermelons, acorn squash

and liver.

Vitamin B2 Riboflavin (Water Soluble)

Helps convert food into energy. Needed for healthy skin, hair, blood, and brain. Formation of antibodies and red blood cells, facilitates carbohydrate, fat, and protein metabolism. Aids against stress and fatigue. May be helpful protecting against bowel cancer.

Sources of Vitamin B2: Fruits & vegetables (highest in spinach), whole grains, brewer's yeast. legumes, and liver. Oily fish such as Salmon, Mackerel, Herring, Trout, Tuna, Swordfish, Carp, Orange roughy, Kipper, Sardines and Anchovies. Milk, yogurt, cheese, eggs, meat, whole and enriched grains and cereals, liver.

Vitamin B3 Niacin (Water Soluble)

Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system, Healthy nervous system, skin, tongue, and digestive system. Aids in better blood circulation and energy.

Sources: Fish, poultry, organ meats, peanuts, legumes, whole grains, wheat germ, dried fruits, broccoli, carrots, avocados, tomatoes and eggs. Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter.

Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B₆

Vitamin B5 Pantothenic Acid (water soluble)

This anti-stress vitamin fortifies white blood cells. Supports the adrenal glands in producing hormones. Assists cells in metabolizing fats & carbohydrates to produce energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin

Sources: Fish, brewer's yeast, eggs, whole grain cereals, legumes, mushrooms, sweet potatoes. green peas, cauliflower avocados, dried beans and raw nuts. Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products.

Deficiency causes burning feet and other neurologic symptoms.

Vitamin B6 Pyridoxine (Water Soluble)

Promotes a healthy central nervous and immune system. Aids in normal cellular growth and healthy skin. Helps to turn food into energy.

Aids in lowering homocysteine levels and may reduce the risk of heart disease Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function

Sources: Wheat, wheat germ, organ meats, chicken, eggs, fish, grains, brewer's yeast, carrots, peas, spinach, sunflower seeds, and walnuts.

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons

Vitamin B12 Cyanocobalamin - water soluble

Maintains a healthy nervous system and creates nerve coverings called myelin sheaths that protect nerve endings. Supports red blood cell production. Helps in preventing anemia and the use of iron.

Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Sources of Vitamin B₁₂: Protein-bound in animal foods - fish, clams, eggs, dairy products, meats, brewer's yeast. 

Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk

Some people, particularly older adults, are deficient in vitamin B₁₂ because they have trouble absorbing this vitamin from food. A lack of vitamin B₁₂ can cause memory loss, dementia, and numbness in the arms and legs.

Folate Folic Acid - a B vitamin (Water Soluble)

Vital for new cell creation, helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk. May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.

Strengthens immunity by supporting the function of white blood cells. Aids in protein & amino acid metabolism.

Sources: Green leafy vegetables, spinach, asparagus, kale, chard, broccoli. legumes, lentils, mushrooms, split peas, root vegetables, bean sprouts, corn, barley, bran, brown rice, wheat germ, whole grains, whole wheat, brewer's yeast, salmon, tuna, chicken, lamb, beef, milk, cheese, dates and oranges.

Fortified grains and cereals, okra, spinach, turnip greens, broccoli, orange juice, tomato juice

Biotin - a B vitamin – (Water Soluble)

Aids in the metabolism of food and promotes healthy skin, hair, nerve tissue and bone marrow.

Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair. Your body needs very little biotin. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.

Sources: Brown rice, brewer's yeast, egg yolks, meat, milk, yogurt, poultry, seafood, whole grains, sourdough rye bread and fermented soy products.

Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish

Vitamin C Ascorbic Acid – (Water Soluble)

This anti-stress vitamin protects the cells from toxic wastes and is the most powerful & effective of all the antioxidants, destroying 100 percent of the free radicals at the cellular level before they enter your cells. Taken with Vitamin E (which intercepts the free radicals chain reaction after it has gotten into your cell) provides you with maximum free radical protection. Supports the immune system and promotes wound healing, helps to prevent cancer and viral disease. Reduces infections, allergies, asthma and the common cold. Supports collagen and cartilage growth. Protects blood vessels and reduces the risk of cataracts. Because this very important powerful vitamin is water soluble and not readily stored, consistent daily intake and replenishment is essential.

Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system

Sources: Citrus fruits, Red & green bell peppers, tomatoes, potatoes, rose hips, green vegetables, broccoli, brussels sprouts, cauliflower strawberries, spinach, cabbage, cantaloupe and other fruits. Vitamin C supplements in the powder or crystal form are best assimilated into the body.

Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Bioflavonoids not a true vitamin associated with vitamin C (water soluble)

A potent antioxidant that helps to slow down the aging process by preventing cellular damage caused by free radicals. protects your cardiovascular system. Helps maintain capillaries and prevents weaken blood vessel walls that contribute to varicose veins.

Sources: Fruits and vegetables to include, apricots, blackberries, black currants, broccoli, cantaloupes, cherries, grapefruits, grapes, oranges, lemons, and green leafy vegetables green collard and kale.

Vitamin D (fat soluble)

Development of bones and protects against muscle weakness. Regulates absorption & metabolism of calcium & phosphorus, and helps to prevent tooth decay. Maintains the nervous system and enhances immunity. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures.

Sources: Fish, cod liver oil, egg yolks, fortified milk, butter, dandelion greens, oatmeal, sweet potatoes and liver.

Fortified milk or margarine, fortified cereals, fatty fish

Many people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climes or don't spend much time in the sun.

Vitamin E (Fat Soluble)

A potent antioxidant essential in protecting cell membranes, intercepts the free radicals chain reaction after it has gotten into your cell, stopping cellular damage at the spot. Taken with Vitamin C provides you with maximum free radical protection. Protects the tissues of your blood vessels, promotes healthy nerves, muscles, skin and hair. Helps circulation and prevents blood clots.

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.

Sources: Whole grains, wheat germ, nuts, seeds, green leafy vegetables and vegetable oils, legumes, water cress, soybeans, sweet potatoes, milk, oatmeal.

Vitamin K – (Fat Soluble)

Essential for blood clotting & preventing internal bleeding. Activates proteins and calcium. Important for the development of bone structure, repair, and in prevention of osteoporosis.

Sources: Green vegetables, cauliflower, egg yolks, liver, oatmeal, rye, safflower oil, fermented soybeans, wheat and yogurt. Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

Intestinal bacteria make a form of vitamin K that accounts for half your requirements.

Vitamins are essential for the normal growth and development of a multicellular organism. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. Each vitamins has a specific jobs, if you have low levels of certain vitamins, you may get health problems. The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortifies dairy foods, legumes (dried beans), lentils and whole grains.