all about Vitamins A,C,D,E,K,Their Roles in Health and Some of Their Food Sources
Living healthy by eating healthy just has a way of making you feel aliiiive!Vitamins being a part of this,we’re going to look into them.
Vitamins are fat-soluble or water soluble organic substances needed for normal cell function, growth, and development.They are required in small quantities in the diet because the body cannot synthesize them.
Let’s look into them in more detail.
There are 13 vital vitamins;
Vitamin A,C,D,E,K and the B vitamins which are eight;B1, B2, B3, B5, B6, B7, B9,B12.The fat-soluble ones are;A,D,E and K while the eight B vitamins and also vitamin C are water-soluble,except for B12,they cannot be stored by the body.
These vitamins have specific roles and food sources as below;
When Vitamin A is from animals,it’s known as retinol,when it’s from plants,it’s beta carotene.
•Vitamin A is Essential for growth and cell development.
•Empowers vision and immune system.
•It forms and maintains the health of the bones,teeth,soft tissue and skin.
•The mucous membranes such as respiratory and urinary tracts linings are maintained.
•The carotene may act as important antioxidants in the body.
Retinol is from;
Egg yolk,liver,oily fish,butter,cheese
NB/-Women who are pregnant or trying to conceive are always advised to avoid liver because of excessive retinol as it may damage the foetus.
Beta Carotene is from;
Scientific name is ascorbic acid.
•It helps in wound-healing.
•This is needed to make collagen which is a protein which is important for healthy bones,gums,teeth,skin and cartilage.
•It’s also needed to make neurotransmitters like serotonin and noradrenaline.
•It is important as an antioxidant and thus helps absorption of iron from plant food.
Citrus fruits like oranges and lemons,guavas,strawberries,kiwi fruit,black currents,peppers
From veggies,fresh juices,potatoes etc
Scientific name is Calciferols or ‘Sunshine Vitamin.’
•It’s needed to absorb Calcium and Phosphorus for normal formation of bones and teeth.
•It also helps maintain proper blood levels of calcium and phosphorus.
•Reduces risk of type 1 diabetes, muscle and bone pain according to recent studies.
•Helps lower blood pressure.
Fish liver oils,eggs,tuna,fortified margarines,salmon,sardines
The scientific name is Tocopherols.
•Vitamin E helps to prevent oxidation by free radicals of polyunsaturated fatty acids in cell membranes and other tissues.
•Helps the body form red blood cells.
•It helps the body use vitamin K.
•Essential in formation of certain proteins.
•Needed for normal blood clotting.
•In some studies it is important for bone health.
•It has been found beneficial in the fight against non-Hodgkin lymphoma, colon, stomach, nasopharynx, and oral cancers.
Green leafy vegetables,broccoli,cauliflower and brussel sprouts.
VITAMIN B COMPLEX
Yes,they are eight and most energize us but also play other roles.
•Anti-stress vitamin helps to ptotect the immune system.
•Thiamin is to convert Carbohydarates,fats and alcohol into energy.
•Helps to prevent the build-up of toxic by-products of metabolism in the body which may damage the heart and nervous system.
Liver,pork,heart,kidneys,fortified bread,fulses,potatoes,fortified breakfast cereal.
Riboflavin is it’s scientific name.
•It’s needed to release energy from food.
•It is important for body growth.
•For the production of red blood cells.
•For the functioning of vitamin B6 and niacin.
•May prevent early aging and the development of heart disease.
Yoghurt,milk,eggs,poultry,fish,fortified breakfast cereals.
Scientifically called;Niacin,nicotinamide,nicotinic acid.
•Needed to produce energy in cells.
•To form neurotransmitters.
•Aids in maintaining healthy skin and an efficient digestive system.
•When used topically and ingested, it has been found to treat acne.
Lean meat,pulses,nuts,potatoes,fortified breakfast cereals.
It is also known as Pantothenic acid.
•Helps in releasing energy from food.
•Important for metabolism of food.
•It is essential to the synthesis of cholestrol,fat and red blood cells.
•Studies show B5 promotes healthy skin with the ability to reduce signs of skin aging.
like redness and skin spots.
All meat particularly liver,vegetable foods,nuts,dried fruit.
It’s scientific names are Pyridoxine,pyridoxamine,pyridoxal.
•Helps to maintain brain function.
•Needed to release energy from poteins.
•Essential for immune function,the nervous system and formation of red blood cells.
•Studies show it can reduce inflammation for people with conditions like rheumatioid arthritis.
Poultry,fish,eggs,lean meat,wholewheat bread,cereals,nuts,yeast extract,bananas and soya beans.
This is also called Biotin.
•It is needed to release energy from food.
•Helpful in metabolism of protein and carbohydrates.
•It is also important in the synthesis of fat and cholestrol.
•Aids in production of hormones.
Present in almost all foods paticularly liver,egg yolk,peanut butter and fortified foods such as yeast extracts.
Scientifically called Folate.
•It is required for cell-division.
•Works with B12 to form red blood cells.
•In the formation of DNA,RNA and proteins in the body.
•Folate may help keep depression at bay and prevent memory loss.
•Extra is needed before conception and in pregnancy to protect against neural tube defects.Doctors in South Africa advice women to take folic acid supplement(of upto 400mcg) until 12th week of pregnancy.
Liver,green leafy veggies,brussel sprouts,broccoli,bread and fortified breakfast cereals.
Scientifically called Cyanocobalamin.
•This is important for metabolism as the other B vitamins.
•It is vital for making DNA,RNA and myelin(White sheath that sorrounds nerve fibres.
•Needed for cell division and transportation of folate into cells.
Foods of animal origin like meat,poultry,fish,eggs and dairy products.
For those who leave veggies in their plates,find a way to make them interesting enough for you to eat.It worked for me and I speak for many others.Your health needs these vitamins to stay up and running strong so denying what it what it was build to require just isn’t the best move!Not even a good move!Eat healthy,stay healthy!