Nov. 3, 2022 | Vitamins are substances that your body requires for a variety of biological processes, including growth, digestion and nerve function. There are a total of 13 vitamins the body needs, A, C, D, E, K and the B vitamins, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. Most people get all of the vitamins their body needs from the foods they eat although some vegetarians may need to take a vitamin B12 supplement. Vitamins are broken down into two categories, water soluble and fat soluble. Water-soluble vitamins are easily absorbed by the body, which doesn’t store large amounts. The kidneys remove those vitamins that are not needed. Fat-soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for use as needed. And good news for the weight conscious, although vitamins are involved in converting food into energy, they contain no calories.

Nov. 3, 2022 | Vitamin A is a group of compounds that play an important role in vision, bone growth, reproduction 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. Some of the best sources for vitamin A are milk, eggs, beef liver and fortified breakfast cereals. Vitamin A deficiency is rare in the United States, although it is common in many developing countries. The most common symptom of vitamin A deficiency in young children and pregnant women is an eye condition called xerophthalmia. Xerophthalmia is the inability to see in low light, and it can lead to blindness if it isn’t treated. Certain groups of people are more like to have trouble getting enough vitamin A, including premature infants, pregnant women and people with cystic fibrosis.

Nov. 3, 2022 | Vitamin C, also known as ascorbic acid, is necessary in the human body to form collagen in bones, cartilage, muscle, and blood vessels, and it also aids in the absorption of iron. The primary dietary sources of vitamin C are fruits and vegetables, particularly citrus fruits such as oranges. A severe deficiency of vitamin C causes scurvy which, although rare, can have potentially severe consequences, including sudden death. Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Contrary to popular opinion, taking vitamin C supplements does not prevent colds. However, some studies show that C supplements may decrease the duration of a cold. If you do take a supplement, don’t take more than 2000 milligrams. Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, diarrhea and nausea. And people with a history of kidney stones should avoid high levels of vitamin C.

Nov. 3, 2022 | Vitamin D is essential for regulating blood calcium levels and for promoting calcium absorption to maintain strong bones. Without enough vitamin D, the body can’t form enough of the hormone calcitriol which, in turn, leads to insufficient calcium absorption from the diet. This causes the body to take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone. Humans get vitamin D in three ways, through the skin, from the diet and from supplements. Vitamin D is formed naturally by the body after exposure to sunlight. Fifteen minutes in the sun a few times a week is plenty for many people to manufacture and store all of the vitamin D they need. However, several factors affect how well the body makes vitamin D after the skin is exposed to sunlight. For example, people in the northern United States make less vitamin D than those in the south, especially in the winter when the sun is lower in the sky.

Nov. 3, 2022 | Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs and they are believed to have a role in certain conditions associated with aging. People are exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions. The best way to get enough vitamin E is to eat a balanced diet that contains a variety of foods, including corn, nuts, seeds, olives, asparagus, spinach and other green leafy vegetables. Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods.