Simple Guide to Vitamins

By O. Cohen

Vitamins are chemicals that help maintain health. They act on different levels in the body maintaining skin and muscle tone, enhancing immune and nervous system functions, promoting cell growth and division, encouraging proper brain function and sustaining the health of eyes, hair, liver and mouth. They are produced by living material such as plants and animals, as compared to minerals that originate from the soil. The 13 vitamins recognized cannot be made by the body in sufficient amount to maintain life, so they must be obtained from the diet.

Vitamins are grouped into two categories: fat-soluble and water-soluble. The fat soluble ones are A, D, E and K. They are found in the fat or oil of food and require some dietary fat to be absorbed. The water-soluble ones are vitamin C and the B vitamins.

Vitamin B complex

The term vitamin B refers actually to vitamin B-complex which are vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), and vitamin B12 (cobalamin). The B-complex vitamins are all water-soluble, meaning the body excretes whatever it doesn't use. Where to find complex B-vitamins: brewer's yeast, brown rice, green leafy vegetables, eggs, fish, legumes, nuts, organ meat, soy products, whole grains.

It is best to take a B-complex supplement containing all eight vitamins. You should look for a product that contains at least the minimum recommended daily allowances RDA for each separate nutrient.

VItamin C

Vitamin C, also known as ascorbic acid, is essential for normal functioning of the body. It is necessary to maintain collagen, the connective tissue that holds body cells together. An important antioxidant, it helps in the healing of wounds and burns and increases the absorption of iron. It is used the most for the treatment of the common cold, it may lessen the severity and duration. Deficiency symptoms are fatigue, joint pain, sore and bleeding gums, easy bruising, slow healing of wounds. Severe deficiency symptoms such as scurvy, gum ulcers, and the loosening of teeth may occur. Humans do not have the ability to synthesize the vitamin C and have to obtain it from their diets. A natural source of vitamin C is fresh vegetables and fruits.

Fat-soluble vitamins generally are stored in the body.

The best place to look for vitamins? In the food that you eat every day. if you eat a well-balanced diet there's a good chance you'll get all the nutrients your body needs. A balanced diet is the foundation of good health. a diet comprised of carbohydrates dietary fiber, fats, proteins, water, 13 vitamins and 20 minerals.

How to take vitamin supplements;

Vitamin supplements should be taken with food to increase absorption. Fat-soluble vitamin should be eaten with food containing some fat. High doses of vitamins should not be taken at one time. For most efficient absorption, space dosages throughout the day.