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topic: vitamins
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Micronutrients - Vitamins

Vitamins are complex organic phytochemicals (chemicals derived from plants) that are needed in small amounts (only a few milligrams (mg) or micrograms (µg)) for many of the essential processes carried out in the body including normal growth and development, and the maintenance of health. Most nutrients have to be provided in the diet except for vitamin D which can be obtained by through sunlight on the skin and, small amounts of niacin that can be made from the amino acid tryptophan.
Some nutrients are co-factors in enzyme activity, some are antioxidants (prevent oxygen damaging the cells in the body) and one (vitamin D) is a pro-hormone. If you have low levels of certain nutrients, you may develop a deficiency disease. Some nutrients may help prevent medical problems. People who eat a vegetarian diet may need to take a B12 supplement. The amount of each nutrient we need changes during a lifetime.

There are 13 vitamins your body needs.

  1. A
  2. C
  3. D*
  4. E
  5. K*
  6. Thiamin (B1)
  7. Riboflavin (B2)
  8. Niacin (B3)
  9. Pantothenic Acid (B5)
  10. Pyridoxine (B6)
  11. Folate (B9)
  12. Biotin (B10)
  13. Cobalamine (B12)
*Your body can make D and K.

Taking supplements can be a kind of nutritional insurance. Some people use supplements as substitutes for medical drugs. The best way to get enough nutrients is to eat a balanced diet with a variety of foods and a multinutrient supplement. Since high doses of some nutrients can make you sick, be sure to consult with your health care provider.

Fat-Soluble and Water-Soluble Vitamins

Nutrients are usually grouped into two categories: the fat soluble nutrients, and the water soluble nutrients. This means that ones ingested it requires either fat or water to be dissolved into the body.

Ingesting large amounts of fat-soluble nutrients may cause the excess to be stored as body fat while excess water-soluble nutrients are eliminated in the urine. Initially, vitamins were given letters (A, B, C, etc.) but now are usually referred to by their chemical names.

These nutrients are not dangerous unless you get too much of them. More is not necessarily better with supplements, especially if you take fat-soluble nutrients.

The Four Fat-Soluble nutrients:


Fat-soluble nutrients are stored in the body´s fatty tissue.
  1. A (retinol)
  2. D (calciferol)
  3. E
  4. K

The Nine Water-Soluble nutrients


Water-soluble nutrients must be used by the body right away. Any left over water-soluble nutrients leave the body through the urine. Vitamin B12 is the only water-soluble nutrients that can be stored in the liver for many years.
  1. B-1 (thiamin)
  2. B-2 (riboflavin)
  3. B-3 (niacin)
  4. B-5 (pantothenic acid)
  5. B-6 (pyridoxine)
  6. B-9 (folate, folic acid)
  7. B-10 (biotin)
  8. B-12 (cobalamine)
  9. C (ascorbic acid)

Prolonged Deficiency Causes Disease

Deficient nutrient levels in the body can cause serious health problems and chronic illnesses that are fully preventable by taking adequate amounts of nutrients:

  • Low levels of antioxidant A, E, and C are linked to a certain form of heart disease and some forms of cancer.
  • Low intake of folate and two other B nutrients (B6 and B12) raises the risk of heart disease, colon cancer, breast cancer, and birth defects.
  • Low vitamin D intake means a higher risk of osteoporosis.

Individuals in delicate health situations sometimes need more nutrients than available in food. Such is the case of those who suffer from certain chronic diseases, have suffered a serious injury or have just had major surgery. In such cases, a physician may prescribe dietary supplements to supply extra vitamins, minerals, and other nutrients.

Functions

A healthy diet should include adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Many studies have shown that eating plenty of vegetables is extremely healthy. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day.
Each nutrient has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin.
  • A, helps in the formation and maintenance of healthy teeth, bones, soft tissue, mucous membranes, and skin.
  • B6, is also known as pyridoxine. The more protein a person eats, the more nutrient is needed to help the body use the protein. B6 helps form red blood cells and maintain brain function.
  • B12, like the other B nutrients, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
  • C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing.
  • D, is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times per week is enough to produce the body´s requirement of vitamin D. This nutrient promotes the body´s absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
  • E, is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.
  • K, is not listed among the essential nutrients, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly.
  • Biotin, is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
  • Niacin, is a B complex nutrient that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.
  • Folate, works with B12 to help form red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
  • Pantothenic acid, is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol.
  • Riboflavin, (B2) works with the other B nutrients. It is important for body growth and the production of red blood cells.
  • Thiamine, (B1) helps the body cells change carbohydrates into energy. It is also essential for heart function and healthy nerve cells.

Food Sources For Fat Soluble Vitamins

A


Eggs, Meat, Milk, Cheese, Cream, Liver, Kidney, Cod, Halibut fish oil.

D


Cheese, Butter, Margarine, Cream, Fortified milk, Fish, Oysters, Cereals.

E


Wheat germ, Corn, Nuts, Seeds, Olives, Spinach and other green leafy vegetables, Asparagus, Vegetable oils and products made from vegetable oils, such as margarine.

K


Cabbage, Cauliflower, Spinach, Soybeans, Cereals.

Food Sources For Water Soluble Vitamins

Folate


Green, leafy vegetables, Fortified foods.

Niacin (B3)


Dairy products, poultry, Fish, Lean meats, Nuts, Eggs, Legumes, Enriched breads and cereals.

Pantothenic acid and Biotin


Eggs, Fish, Dairy products, Whole-grain cereals, Legumes, Yeast, Broccoli and other vegetables in the cabbage family, White and sweet potatoes, Lean beef.

Thiamine (B1)


Fortified breads, cereals, and pasta, Whole grains, Lean meats, Fish, Dried beans, Peas, Soybeans, Dairy products, Fruits and vegetables.

B12


Meat, Eggs, poultry, Shellfish, Milk and milk products.

C (ascorbic acid)


Citrus fruits and juices, Strawberries, Tomatoes, Broccoli, Turnip and other greens, Sweet and white potatoes, Cantaloupe.
Most other fruits and vegetables contain some of this nutrient ; fish and milk contain small amounts.

Side Effects

Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be poisonous. Ask your doctor what is best for you.

suggested course of action

The Food and Nutrition Board at the Institute of Medicine establish recommended dietary allowances (RDA´s) for vitamins. The recommendations reflect how much of each nutrient you should receive on a daily basis, based on the known nutritional needs of practically all healthy people.

Specific recommendations for each nutrient depend on age, gender, and other factors (such as pregnancy).

Establish a Nutritional Foundation that supplies essential vitamins



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Liquid multi-nutrient delivery technology that provides critical essential nutrients and cofactors needed for the body to thrive. VIBE provides outstanding daily nutritional support and contains specialized nutrients to manage the aging process.*

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Please, consult your health care provider before taking over the counter or prescription drugs, nutritional supplements, or following any health treatment or regimen. The above product(s) is not a substiture for a well balanced diet.

* This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.