Vitamins and Supplements

Vitamins

Vitamins are complex organic substances that are essential in small quantities to the metabolism (nutrition) in most animals. They are found in minute quantities in food. The human body needs vitamins to work properly, so that we can grow and develop just like we should. Vitamin deficiency can result in many serious disorders.

Some vitamins are produced by the body, but some can only be found in food or vitamin supplements. Some vitamin supplements are also produced from food, and some are produced synthetically.

Vitamins are divided into two major groups:

Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K), and
Water-soluble vitamins (which include vitamin C and the group of molecules referred to as the vitamin B complex.

Each vitamin has its own special role in the development and maintenance of the human body.

Vitamin A

Vitamin A, a fat-soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night. Vitamin A is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. In addition, Vitamin A is necessary for proper bone growth, tooth development, reproduction, and for the development of epithelial cells (that line any opening to the body e.g., nose, throat, lungs, mouth, stomach, intestines and urinary tract).

Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits.

A deficiency of vitamin A can cause major disorders such as night blindness and drying of skin.

Vitamin B Complex

Vitamin B itself is a complex of different vitamins, including: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These B vitamins are very important in metabolic activity and in facilitating red blood cell (which carry oxygen throughout your body). The B vitamins also help your body make protein and energy.

Sources of vitamin B include leafy green vegetables, seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also create some types of B-vitamins.

A deficiency of vitamin B can cause the disease “Beri Beri.” It can also cause cracked lips, weak muscles, and malformation of red blood cells, as well as affecting normal growth and disturbing the nervous system.

Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C is important for keeping body tissues such as gums and muscles in good shape and it helps in quick healing of wounds. In addition, Vitamin C helps protect the fat-soluble vitamins A and E as well as fatty acids from oxidation.

Vitamin C can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables.

A deficiency of vitamin C affects the healthy skin and causes poor wound healing. It can lead to a disease called “Scurvy,” which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine. Vitamin D helps to control the movement of calcium between bone and blood, and vice versa. Vitamin D is the vitamin you need for strong bones and teeth. In addition it helps your body absorb the calcium it needs.

Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with vitamin D. It is also produced in our body in the presence of ultraviolet light and sunlight.

A deficiency of vitamin D can cause weak bones and bowed legs (in children). An excess of vitamin D can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vitamin E

Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues and for formation of red blood cells. Vitamin E also prevents breakdown of body tissues. It maintains the body tissues and protects the lungs from becoming damaged by polluted air.

Vitamin E can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds.

A deficiency of vitamin E can cause many diseases, including cancer, diabetes, heart disease, and Alzheimer's disease.