List of Vitamins and Uses
Vitamins recognized by legislative definitions in the
United States include:
Vitamin A
Promotes healthy bone growth, vision, reproduction, cell
division and specialization and helps regulate the immune
system.
Sources include whole milk, liver, eggs, some fortified
breakfast cereals, carrots, sweet potatoes, spinach and
most darkly colored fruit and vegetables.
Vitamin B1 –
Also known as thiamine is essential in converting foods
into energy, helps supports the normal function of the
nervous system, muscles and heart and promotes normal
growth and development.
It is also thought to help regulate appetite. Present in
moderate amounts in all foods, the best sources are whole
grains and fortified cereals.
VitaminB2 –
Also known as riboflavin, it is allied to vitamin B1, and
supports energy production, is necessary for red blood cell
and antibody production, respiration and regulating human
growth and reproduction.
It is essential for healthy skin, nails hair growth,
thyroid activity, healing of wounds and general good
health. Sources include liver, kidney, whole grains, green
leaf vegetables, milk, yeast, cheese, oily fish, eggs,
enriched cereals, almonds and mushrooms.
VitaminB3 –
Also known as niacin is also part of the vitamin B complex
that is primarily involved into converting food into energy.
Regulates circulation, hormone production, the digestive
and nervous systems, promotes healthy skin.
Regular alcohol drinkers and vegetarians should consider
taking a B3 (Niacin) supplement as alcohol inhibits niacin
absorption and diets lacking protein are likely to be B3
deficient.
Effective in lowering levels of (bad) cholesterol. Best
sources are beef liver and kidney, pork, turkey, chicken,
veal, oily fish, beets, peanuts and strawberries.
VitaminB6 –
Also known as pyridoxine is necessary to balance the
hormonal changes in women, assists in the growth of new
cells and the functioning of the immune system, converting
food into energy, and in controlling moods, behavior and
sex drive.
It is involved in cancer immunity, red blood cell
production, preventing skin problems and in fighting
certain heart difficulties. Good sources of B6 are similar
to other B vitamins and include eggs, chicken, yeast,
carrots, fish, liver, kidneys, peas and walnuts.
VitaminB12 –
Contains cobalt and is also known as cobalamin. The primary
functions are to maintain a healthy nervous system and to
produce red blood cells. Sources include meat, dairy
products and eggs but no reliable plant sources.
Sufferers from B12 deficiency, which can have mild to
severe symptoms, may be unable to absorb the vitamin
through normal food intake and will have to take ongoing
regular injections to alleviate the problem.
The B vitamins are interconnected with many associated
functions and sources.
VitaminC –
Absorbic Acid. The human body is unable to store Vitamin C
and unless replenished constantly, symptoms, the most
commonly known of which is scurvy that can become fatal,
will quickly occur.
It is important in forming collagen that gives structure to
bones, cartilage, muscle and blood vessels and in
maintaining bones and teeth, and in the absorption of iron.
Sources are most fruits and vegetables served raw if
possible, Vitamin C dissolves in water so if the food must
be cooked use the minimal amount of water by steaming or
microwaving for as short a time as possible.
Most breakfast cereals and many fruit juices are fortified
with Vitamin C. The British are known as ´Limeys´ because
the Royal Navy issued limes to sailors to prevent scurvy
which could occur due to long periods at sea without fresh
fruit and vegetables. Vitamin D –
The source of this vitamin is best known as being from
sunlight, or more accurately, as being made in the body by
exposure to UV rays.
It promotes the calcium and phosphorous that are vital in
forming and maintaining strong bones.
It may also be involved in regulating cell growth and
maintaining a healthy immune system. Exposure to sunlight
(which should be carefully limited) is the principal
source, most dairy products contain only limited amounts,
better sources include oily fish, fortified cereals, eggs,
and beef liver.
Vitamin E –
A is a powerful source of anti – oxidants and as such acts
as a barrier to poisons and diseases that can damage the
body.
It is also recognized as being involved in immune system
function, DNA repair, the protection of blood cells, the
nervous system, muscles and the eye retinas from free
radical damage.
Best sources include nuts, green vegetables (spinach,
broccoli, sprouts) eggs, wholemeal products, soya beans and
vegetable oils and particularly olive oil.
If taking this vitamin as a supplement keep the daily
dosage well below 1000 milligrams per day and be sure to
check with your medical advisor that there is no conflict
with any other medication you are on.
Vitamin K –
This vitamin plays an essential role in the production of
coagulation proteins, meaning that it is responsible for
regulating the ability of the blood to clot.
A deficiency may occur in any age group, but is more often
found in infants. Excessive bleeding is the principal
symptom.
Any green vegetables, asparagus, oats and oils, such as
olive oil, are good sources of this vitamin.
Check with your medical advisor before taking a supplement
rich in Vitamin K as this can conflict with other drugs,
such as warfarin, that may be prescribed. NB. It is
strongly recommended that a physician or other qualified
medical practitioner approve the use of a vitamin and/or
mineral supplement before embarking on a course.
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Jaks Lloyd is a full time webmaster and designer. The above
article is from her definitive site
http://www.hotexercise.com
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