vitamins and body

vitamins and body

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

• Prevents cell damage from free radicals
• Maintains the tissue of the skin and gastrointestinal and respiratory tracts   >
• Enhances immune function natural killer cells and T-cells  
• Heightens resistance to infection  

Sources of Vitamin A: carrots, apricots, sweet potatoes, yellow squash, pumpkin, watercress, Swiss chard, greens, eggs, fish liver oil, milk, and cheese.

Folic acid, Vitamin B-6 and B-12

• Vital for central nervous function  
• Necessary for immune system function  
• Needed for the metabolism of amino acids and the synthesis of proteins>
• Used in managing elevated homocysteine (an independent risk factor for heart disease)

Sources of B-vitamins: meat, fish, chicken, seafood, dark green leafy vegetables, legumes, whole grains, nuts, and seeds.

Vitamin C

• Prevents cell damage from free radicals    
• Boosts iron absorption     
• Enhances immune function, which increases resistance to disease   
• Promotes healthy gums and wound healing
• Resolves bruising and recurrent infections

Sources of vitamin C: citrus fruits, tomatoes, green leafy vegetables, parsley, cabbage, asparagus, avocados, cantaloupe, currants, mangos, kiwi, papaya, peppers, pineapple, and strawberries.

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