Vitamins
We all know that vitamins and minerals are important
to our health but how many of you actually know
how and why they are important. Many of us know
that to ingest our recommended daily allowance
of vitamins and minerals, we have to consume five
portions of fruit and vegetables a day or take
a multivitamin. How many of you though actually
know which vitamins and minerals you are consuming
from the fruit and vegetables you are eating,
understand the recommend daily allowance quota,
or even know when the best time to consume certain
vitamins are. Therefore in this article you will
be able to attain knowledge about every vitamin
and mineral from A to Zinc, why to consume them,
what their function in the body is and what some
of the deficiency symptoms of a certain vitamin
or mineral could be.
Fat Soluble Vitamins
The fat-soluble vitamins include A, D, E, and
K. These vitamins are lipid like molecules that
should be absorbed along with dietary fat. Once
absorbed these vitamins are delivered to the target
cells in the body.
Vitamin A
Retinol is the pure form of vitamin A, this form
of vitamin A is usually found in skin creams and
moisturisers. Beta – Carotene is a pro-vitamin
A, which is converted by the body in to Vitamin
A once consumed.
Natural sources
Asparagus, broccoli, carrots, eggs, leaf lettuce,
milk, peppers, sweet potatoes, tomatoes and watermelon.
Function
Essential for proper function of the retina,
supports mucus forming cells, which provide essential
lubricants, used throughout the body. Promotes
bone growth and maintenance and it can also be
used as a topical treatment for acne.
Deficiency Symptoms
Changes in eyes, dry or rough skin, weight loss,
poor bone growth, diarrhea, acne and fatigue.
Vitamin D
Vitamin D is synthesised by the skin when it
is exposed to sunlight. This is also the main
supplier of vitamin D to the body.
Natural Sources
Fatty fish, fortified milk and fortified cereal.
Function
Vitamin D regulates the blood calcium and the
absorption of calcium from the small intestines.
It also increases the calcium deposition in the
bones.
Deficiency Symptoms
Rickets which is a childhood disease causing
bent or bowed legs, malformation of joints or
bones. Osteomalacia which is an adult disease
causing pain in the ribs, lower spine, pelvis
or legs, brittle bones and weak muscles.
Vitamin E
Natural Sources
Almonds, asparagus, broccoli, corn, fortified
cereals, most seeds, wheat germ.
Function
Serves as an antioxidant for cancer, heart disease,
and free radicals in the body. Can help protect
against prostate cancer and reduce risk of fatal
first myocardial infarction in men.
Deficiency symptoms
Lethargy, apathy, inability to concentrate and
nerve disfunction
Vitamin K
Natural Sources
Asparagus, broccoli, Brussels sprouts, cabbage,
cheddar cheese, green leafy vegetables, liver
Function
Essential for normal blood clotting, treats bleeding
disorders and promotes bone health.
Deficiency Symptoms
Abnormal blood clotting can lead to nose bleeds,
blood in urine, stomach bleeding, bleeding from
capillaries or skin causing spontaneous bruising
and prolonged blood clotting.
Water Soluble Vitamins
The rest of the vitamins are known as water-soluble.
These vitamins include vitamin C, Biotin and the
B vitamins. Due to these vitamins being water
soluble, many of these are more easily excreted
from the body as the body is unable to store these
vitamins. As a result they need to be consumed
on a daily bases.
Vitamin C
Natural Sources
Broccoli, Brussels sprouts, cabbage, grapefruit,
green peppers, lemons, mango’s, orange juice,
oranges, potatoes, peppers, strawberries, tangerines,
tomatoes and watercress.
Function
Promotes healthy capillaries, gums and teeth.
Helps heal wounds, burn and broken bones, enhances
the immune system, contributes to haemoglobin
and red blood cell production. Reduces free radical
production.
Deficiency Symptoms
Muscle weakness, tiredness, depression, bleeding
gums, easy bruising, swollen or painful joints,
nosebleeds, frequent infections, slow wound healing
and anemia
Biotin (Vitamin H)
Natural Sources
Banana, brown rice, butter, cheese, chicken,
eggs, green peas, mackerel, meats, milk, mushrooms,
oat bran, oatmeal, salmon, tuna.
Function
Aids in the formation of fatty acids; facilitates
the metabolism of amino acids and carbohydrates.
Promotes normal health of the sweet glands, nerve
tissue, bone marrow, male sex glands, blood cells
and skin and hair
Deficiency Symptoms
This is very rare, but symptoms would include
fatigue, depression, nausea, loss of appetite,
loss of muscular reflexes, hair loss, increased
blood cholesterol levels
Vitamin B1 (Thiamine)
Natural Sources
Baked potato, ham, orange, orange juice, peas
brown rice, mushrooms, lettuce, peppers, cauliflower,
cabbage, tomatoes, whole grain products.
Function
Essential for energy production brain function
and digestion. Helps the body make use of protein.
Deficiency Symptoms
Tender muscles, eye pains, irritability, poor
concentration and memory, rapid heartbeat, tingling
in the arms or legs, stomach pains and constipation.
Vitamin B2 (riboflavin)
Natural Sources
Bananas, milk, yogurt, cheese, eggs, fortified
cereals, ham, pork, tuna, mushrooms, cabbage,
broccoli, tomatoes, mackerel, and bean sprouts.
Function
Helps turn fats, sugars and protein into energy.
Needed to repair and maintain healthy skin, inside
and out. Helps to regulate body acidity. Preserves
the integrity of the nervous system, skin hair
and nails; and activates b6.
Deficiency Symptoms
Cracks and sores in and around the mouth. Split
nails, and inflammation of the tongue. Eczema
or dermatitis. Sensitivity to bright light; itching
and scaling of skin around nose, mouth, scrotum,
forehead, ears and scalp.
Vitamin B3 (Niacin)
Natural Sources
Chicken, fortified cereals and breads, peanuts,
pork, ham, potatoes, salmon, tuna, turkey, whole
wheat, mushrooms, tomatoes, courgettes, and cauliflower.
Function
Acts as a coenzyme in over 200 metabolic reactions,
including the production of ATP. Reduces cholesterol
and tri-glyceridies in blood, also helps balance
blood sugar.
Deficiency symptoms
Lack of energy and fatigue, diarrhoea, insomnia,
headaches or migraines. Poor memory, anxiety or
tension, acne, eczema or dermatitis.
Vitamin B5 (Pantothenic Acid)
Natural Sources
Bananas, broccoli, chicken, mushrooms, peas,
tomatoes, cabbage, celery, strawberries, eggs,
whole wheat, and lentils.
Function
Helps produce coenzyme A (CoA) which is essential
for metabolism of carbohydrates, proteins and
fat. Helps make anti – stress hormones and maintains
healthy skin and hair.
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