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
• 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, beef, eggs
• Dark leafy vegetables (spinach, kale, collards, turnip greens)
• Dark green vegetables (broccoli, Brussels sprouts, asparagus)
• Deficiencies of vitamins are classified as either primary or secondary.
  • A primary deficiency occurs when an organism does not get enough of the vitamin in its food.
  • A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, due to a "lifestyle factor", such as smoking, excessive alcohol consumption, or the use of medications that interfere with the absorption or use of the vitamin.
  People who eat a varied diet are unlikely to develop a severe primary vitamin deficiency.
  In contrast, restrictive diets have the potential to cause prolonged vitamin deficits, which may result in often painful and potentially deadly diseases.

• Interesting Facts on Vitamins

• • Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs.
  • Vitamins are essential for the normal growth and development of a multicellular organism.
  • The best way to get enough vitamins is to eat a balanced diet with a variety of foods.
  • Dietary supplements often contain vitamins, but may also include other ingredients, such as minerals, herbs, and botanicals.
  • In those who are otherwise healthy, there is no evidence that supplements have any benefits with respect to cancer or heart disease.