VITAMIN
A 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. For example, ascorbic acid (vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems, but there is little evidence of nutritional benefit when used by otherwise healthy people.
All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.
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 Water-soluble or Fat Soluble
(agrilearenr) 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. Because they are not readily stored, consistent daily intake is important. Many types of water-soluble vitamins are synthesized by bacteria.
Fat-soluble
Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Fat-soluble vitamin regulation is of particular significance in cystic fibrosis.
Vitamin A
Important for vision, reproductive function, and normal cell reproduction. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils. Beta-carotene is found in colorful vegetables, such as carrots, broccoli, spinach, and sweet potatoes.
Vitamin A Sources:
Egg yolk
Dark-colored fruit
Dark leafy vegetables
Liver, beef, and fish
Fortified milk and dairy products (cheese, yogurt, butter, and cream)
Vitamin B-1
Vitamin B-1 (Thiamin) processes carbohydrates into energy and is necessary for nerve cell function. Breads and cereals are often fortified with thiamin, though it is also found in whole grains, fish, lean meats, and dried beans.
Thiamine (vitamin B1) Sources:
Egg
Peas
Dried milk
Lean meats
Organ meats
Whole grains
Nuts and seeds
Legumes (dried beans)Enriched bread and flour
Vitamin B-2
Vitamin B-2 (Riboflavin) – Helps the production of red blood cells and is important for growth.
Vitamin B-3 (niacin) – Helps control cholesterol, processes alcohol, maintains healthy skin, and converts carbohydrates to energy.
Niacin (vitamin B3) Sources:
Nuts
Eggs
Potato
Poultry
Avocado
Legumes
Lean meats
Fish (tuna and salt-water fish)Enriched breads and fortified cereals
Vitamin B-5
Vitamin B-5 (pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing cholesterol.
Pantothenic acid (vitamin B5) Sources:
Milk
Eggs
Poultry
Avocado
Mushroom
Organ meats
Legumes and lentils
Whole-grain cereals
White and sweet potatoes
Broccoli, kale, and other vegetables in the cabbage family
Vitamin B-6
Vitamin B-6 (pyridoxine) is important in the production of hormones such as serotonin, dopamine, and melatonin, as well as for processing amino acids.
Pyroxidine (vitamin B6) Sources:
Nuts
Meat
Poultry
Banana
Avocado
Legumes (dried beans)Whole grains (milling and processing removes a lot of this vitamin)
Vitamin B-12
A crucial component of DNA replication and nerve cell regulation. It is found in milk products, poultry, meat, and shellfish.
Vitamin B12 Sources:
Meat
Eggs
Poultry
Shellfish
Milk and milk products
Fortified foods such as soymilk
Organ meats (liver and kidney)
(agrilearner) Animal sources of vitamin B12 are absorbed much better by the body than plant sources
Vitamin C
Important in wound healing and acts as anantioxidant. It also helps the body absorb iron. It’s found in citrus fruits, potatoes, and greens.
Vitamin C Sources:
Broccoli
Spinach
Cabbage
Potatoes
Tomatoes
Cauliflower
Citrus fruits
Strawberries
Tomato juice
Brussels sprouts
Vitamin D
Helps the body absorb calcium, which creates healthy bones and teeth. The body can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk products and cereals, as well as in fish.
Vitamin D Sources:
Fortified cereals
Fish liver oils (cod’s liver oil)Fortified milk and dairy products (cheese, yogurt, butter, and cream)Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)
Vitamin E
Helps to combat free radicals, which can damage our cells. It’s found in nuts and seeds, green leafy vegetables, corn, asparagus, and wheat germ.
Vitamin E Sources:
Avocado
Seeds and nuts
Papaya and mango
Wheat germ and wheat germ oil
Oils (safflower, corn, and sunflower)Margarine (made from safflower, corn, and sunflower oil)Dark green vegetables (spinach, broccoli, asparagus, turnip greens)
Vitamin K
What makes the blot clot. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage.
Vitamin K Sources:
Cabbage
Cereals
Cauliflower
Fish, liver, eggs
Dark leafy vegetables (spinach, kale, collards, turnip greens)Dark green vegetables (broccoli, Brussels sprouts, asparagus)
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