VitaminsThis section will include all vitamin related issues supplemented with articles and ebooks along with other relevant information operated with links. Do I Need Vitamin Supplements? Are you running around all day long after consuming a coffee with a donut for breakfast? After that, are you maybe jumping into a Starbucks for a coffee in the afternoon as you try to recover your bearings? However, at night for dinner, you try to recover some sanity by eating like all hell is breaking loose with the idea that you can make up for lack of food during the day? Well, if this is you, you may not have a weight problem. However, you will certainly have a nutrition problem. You are most likely not getting the vitamins you need. Packing in the nutrients that you need on a daily basis within thirty minutes at dinner time may not be good. Your body may be getting stressed out during the day. You may not notice this during the day because the hype of running around may act as an anesthetic. If you begin to feel tired after dinner, you will know that there is a problem. Your intake of nutrients should be spread throughout the day as much as possible. The supplements that you may choose depends on your lifestyle, age and diet. Where do you fit in? Infant and Children Vitamins These multivitamins come in drop-form, and provide babies with the minerals and vitamins they need. Many babies lack enough Vitamin D - especially breastfed babies or babies who aren't exposed to enough sunshine. This vitamin is added to baby formula. Children's Vitamins Most children's vitamins are chewable and come in tasty flavours that children will enjoy. The best thing you can do for your child's health is provide them with a variety of healthy foods. However, if you have a picky eater, vegetarian child, or want to ensure that your child is not defecient in important vitamins and nutrients, they might benefit from an added supplement. For example, omega 3 is needed for brain and nervous system function, but since it most often found in oily fish, many kids turn up their noses at the dinner table. Vitamin C, which is found in fruits and vegetables, is necessary for a strong immune system. Other essential vitamins for children are calcium for bones and zinc for the immune system. Adult Supplements A good multivitamin can provide adults with folic acid, omega 3, vitamins A, B, C and E. Poor diet choices mean an increased need for an additional supplement. Certain things like coffee, medications and even stress can increase the need for supplements. Women need calcium and magnesium for healthy bones, especially during menopause. Men should ensure they are getting enough zinc, which helps prevent and treat prostate enlargement. Prenatal Vitamins During pregnancy, a woman needs prenatal vitamins for her own health and the health of her unborn baby. Folic acid is necessary to prevent certain birth defects, while calcium makes up for the bone loss a woman could experience as her baby utilizes the mineral for growth. Also important is iron, vitamin A and D, and zinc. Look for a prenatal supplement that contains the daily requirements for all the minerals and vitamins you need, as there are a number of different prenatal supplements on the market. Senior's Vitamins Antioxidants are very important for seniors, and many don't get the amount they need from natural sources like fruits and vegetables. Antioxidants help immune system and cell function, and keep skin looking younger. As healthy cells break down, seniors become more vulnerable to diseases like Alzheimer's and Parkinson's. A lack of Vitamin K has also been linked to Alzheimer's disease. Calcium and Magnesium will help prevent bone loss, while Vitamin D is imperative to the body's absorption of calcium.
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VITAMIN CHARTVitamin AVitamin A is a group of compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation in which a cell becomes part of the brain, muscle, lungs, blood, or other specialized tissue. Vitamin A helps regulate the immune system, which helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Vitamin A also may help lymphocytes (a type of white blood cell) fight infections more effectively. Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. In general, there are two categories of vitamin A, depending on whether the food source is an animal or a plant. Vitamin A found in foods that come from animals is called preformed vitamin A. It is absorbed in the form of retinol, one of the most usable forms of vitamin A. Sources include liver, whole milk, and some fortified food products. Retinol can be made into retinal and retinoic acid (other active forms of vitamin A) in the body. Vitamin A that is found in colorful fruits and vegetables is called provitamin A carotenoid. They can be made into retinol in the body. In the United States, approximately 26% of vitamin A consumed by men and 34% of vitamin A consumed by women is in the form of provitamin A carotenoids. Common provitamin A carotenoids found in foods that come from plants are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Among these, beta-carotene is most efficiently made into retinol. Alpha-carotene and beta-cryptoxanthin are also converted to vitamin A, but only half as efficiently as beta-carotene. Retinol is found in foods that come from animals such as whole eggs, milk, and liver. Most fat-free milk and dried nonfat milk solids sold in the United States are fortified with vitamin A to replace the amount lost when the fat is removed. Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. The 2000 National Health and Nutrition Examination Survey (NHANES) indicated that major dietary contributors of retinol are milk, margarine, eggs, beef liver and fortified breakfast cereals, whereas major contributors of provitamin A carotenoids are carrots, cantaloupes, sweet potatoes, and spinach.
An Overview of the B5 Vitamin The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption. However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact, the B5 vitamin is essential for turning food into energy amongst other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy. Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains. It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin. The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats. Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin. There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.
Vitamin B6 (pyridoxine) is one of the most needed and most widely used vitamins in the human body. It is needed for just about every bodily function including growth and body structure maintenance. It will affect both physical and mental health in the following ways. *It will help to process proteins and fats. *It will help with symptoms caused by PMS. *It will help to produce red blood cells and antibodies. *It is needed for strong blood vessels. *It may act to prevent coronary disease. *It may act to reduce muscle spasm and leg cramps. *It may act to reduce numbness in the hands. *It may help prevent oxalate kidney stones. Symptoms may include depression, fatigue, anemia, insomnia, loss of appetite, dizziness and skin problems. Although a B6 supplement can be taken, Vitamin B6 can be found in eggs, meat, fish, spinach, peas, cabbage, carrots, soy, walnuts, sunflower seeds, brown rice, chicken and cantaloupe. The biggest problem with Vitamin B6 is that its power is almost totally destroyed by the food processing that now goes on. In other words, canned food is not the way to go along with packaged lunch meat. Vitamin B6 will also be lowered in the body if you smoke a lot.
Vitamin B12 (Cobalamin) is similar to B6 in that taking the supplement may help to process the vitamin that is found in food. B12 will help in the following ways. *It will help in preventing anemia. *It will help in creating red blood cells. *It will help to allow the body to absorb protein. *It is needed to metabolize carbohydrates. *It will help the nervous system. Deficiency symptoms may include poor appetite, being tired, memory loss, digestive problems and disorders. Vitamin B12 can be found in liver, beef, eggs, port, milk, cheese, and seafood. Most of the B12 will be found in animal products. This means that vegetarians should take the B12 supplement. Note: In order for the B12 supplement to work properly, it should be combined with calcium for proper absorption into the body. The Importance of the 12 B vitamin The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body. The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly. Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b. If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly. Vitamin C Vitamin C (ascorbic acid) is the best known and most popular vitamin of all. Vitamin C became popular when back in the 60's research was done concerning the common cold. It was found that Vitamin C was perhaps the best fighter of the common cold. Vitamin C will help in the following ways. *It helps to counter the symptoms of the cold. *It is an antioxidant. *It may help to prevent cancer over the long term. *It may help to slow aging. *It helps to prevent fatigue. *It helps to prevent heart disease. *It is needed for healthy teeth and gums. *It helps to heal wounds. *It increases the absorption of iron in the body. *It helps to create antibodies. Deficiency symptoms may include problems with teeth and gums, bruising, nosebleeds, anemia, loss of appetite and overall weakness. Sources of Vitamin C are fruits, berries, onions, mangos, tomatoes, green vegetables, sweet peppers, and cantaloupe. Of course there are problems involving Vitamin C. Cooking food and food processing will destroy Vitamin C. Smoking and drinking heavily will also destroy Vitamin C. Therefore, it seems logical that Vitamin C should be taken as a supplement every day. It is up to each individual to decide on the amount to take. The good thing about Vitamin C is that it will not hurt if you take more than the body needs.
Vitamin D is called the Sunshine vitamin, because it is produced in our bodies by exposure to the sun's ultra violet radiation. Vitamin D is required for normal growth, is needed to maintain the nervous system, and is imporatnt in the treatment of osteoporosis. Vitamin D deficiency may cause tooth decay, may soften bones, may cause muscle weakness and may cause calcium to not be absorbed. Sources of Vitamin include fish oils, dairy products and sunshine. Foods are generally low in vitamin D. The most effective way to get Vitamin D would be with supplements. However, sunshine is very effective and much cheaper. Of course, too much sunshine may not be all that good for the skin.
Vitamin E (Tocopherol) is one of the most widely taken vitamin supplements in the U.S. It acts a a powerful antioxidant, may help slow the aging process, may help prevent cancer, helps to improve circulation, helps to heal wounds, and may help to counter PMS. Vitamin E is found in cottonseed oil, corn oil, sunflower oil, dark green leafy vegetables, nuts, seeds, eggs and avocados. Keep in mind that vitamin E is lost when foods are cooked or processed. If you have high blood pressure, you should take vitamin E with moderation. Do not take iron supplements when you take vitamin E.
The K Vitamin The K vitamin is essential for the blood to clot to repair injuries. Whenever a person has a bleeding wound, it is the K vitamin that is present in the blood that stops the bleeding and enables most minor cuts to heal quickly. There are three different forms of the K vitamin. The first variant of the K vitamin is vitamin K1, also known as phylloquinone. This is the form of the K vitamin that is found in types of plant foods. Vitamin K found in plant foods. The second form of the K vitamin is the vitamin K2, or menaquinone. This type of the K vitamin is formed by friendly bacteria in the intestines. Thirdly, there is vitamin K3 which is also known as menadione and is actually an artificial form of the K vitamin. All three of these types of K vitamin end up in the liver where it is used to create the blood clotting substances. The best natural sources of the K vitamin are green leafy vegetables, such as spinach. However, because the friendly bacteria in the intestine makes one of the forms of the K vitamin it is extremely rare for a person to have a deficiency of the K vitamin and so K vitamin supplements are not needed by the majority of people. Apart from the main function of helping blood to clot, the K vitamin, specifically the Vitamin K1, has an important part to play in the bone building process. This K vitamin is required to retain the calcium in the bones and redistribute it to where it is needed. Although a K vitamin deficiency is relatively rare there are certain groups of people who may suffer from it. Newborn babies may not have enough of the K vitamin as they have insufficient bacteria in their intestines to produce it. The majority of newborn babies in developed countries are therefore given a K vitamin injection to tide them over until the natural process takes over. That is the only time that a K vitamin supplement will be taken by most people throughout their lives. However, an extended course of antibiotics may lead to a K vitamin deficiency due to the fact that the antibiotics kill the intestinal bacteria as well as the ones that they are being taken to cure. Again, a K vitamin supplement may be given if the course of antibiotics has to continue for a long period of time.
Biotin Biotin, sometimes called coenzyme R or vitamin H, is one of the more recently discovered B-complex vitamins. Biotin can help in the following ways: Helps in cell growth Helps in the metabolism of carbohydrates, fats and protein Helps in the utilization of B-complex vitamins Promotes healthy hair and skin May prevent hair loss in some men
Symptoms of deficiency may include: Extreme exhaustion, drowsiness, hair loss, muscle pains, loss of appetite, grayish cast to the skin Natural sources Whole grain foods, saltwater fish, milk, yeast, meat, poultry, soybeans, cooked eggs. Biotin is also produced in the intestine by friendly bacteria. Important Raw egg whites contain a substance that reduces the bodies ability to absorb Biotin. Therefore if you eat large quantities of these you may be at risk of becoming deficient. Cooked egg whites do not cause this problem. A long course of antibiotics can also reduce your bodies Biotin levels. PABA PABA, (Para Amino Benzoic Acid) is one of the B Complex vitamins. PABA can help in the following ways: Helps to produce folic acid Assists in the formation of red blood cells Aids in the utilization of Pantothenic acid May helps protect against sunburn and skin cancer May return hair to its natural color if graying was caused by stress or nutritional deficiency
Symptoms of deficiency may include extreme fatigue, eczema, and anemia. Natural food sources Yeast, liver, kidney, molasses, brown rice, whole grains, wheat germ, bran Pantothenic Acid Pantothenic Acid, sometimes called Panthenol or Vitamin B5, is one of the B complex vitamins. It is also known as the "anti-stress" vitamin. Pantothenic can help in the following ways: *Helps convert carbohydrates, fats and protein into energy *Helps in the utilization of vitamins *Improves the body's resistance to stress *Helps in the building of body cells *Helps maintain normal development of the central nervous system *Helps maintain normal adrenal gland function *Helps maintain normal digestive processes *Fights infections by building antibodies
Symptoms of deficiency may include painful and burning feet, skin abnormalities, retarded growth, dizzy spells, and digestive disturbances. Natural food sources Eggs, liver, kidney, saltwater fish, pork, beef, chicken, milk, potatoes, brewers yeast, whole wheat, peas, beans, fresh vegetables Important Although Pantothenic Acid is found in a wide variety of foods, some examples are given above. However, significant amounts are lost when the food is processed, canned, frozen, cooked or refined, as in sugar or wheat flour. About 50% of Pantothenic Acid in grain is lost in the milling process. It must also be noted that unlike niacin, thiamin and riboflavin, this member of the B-complex group is not added to enrich white flour. B Vitamins Reduce Heart Disease in Women A 14 year study shows that two B Vitamins may improve the health of the female heart. According to researchers at Harvard University a high intake of Folic Acid and Vitamin B6 can reduce the risk of cardiovascular disease in women by up to 45 percent. Eric B. Rimm, Sc.D., and colleagues assessed the diet and health of more than 80,000 nurses. They found that 95 percent of the women who had the highest intakes of Folic Acid (an average of 696 mcg per day) and B6 (4.6 mg per day) had a significantly reduced incidence of heart disease. It should be noted that the current RDAs - 180 mcg/day of folate and 1.6 mg/day of B6 for nonpregnant women are both well below the beneficial intakes cited in the study. The study noted fortified foods may increase Folic Acid intakes by only 100 mcg per day and that even after fortification, 75 percent of women will still have inadequate intakes. Researchers also noted that food and supplements are equally good sources of folate and B6, but supplements may be the only way women can get helpful amounts of each. Source - JAMA, 279: 5, Feb. 4, 1998
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