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VITAMINS --- THE MIGHTY MITES
Vitamins or the “spark plugs” of our body are a group of organic food substances which discovered by a Dutch Physician Christiaan Eijkman, who won the 1929 Nobel Prize in physiology and medicine. The word vitamin was first used as ‘vitamine’. In reference to substances that were vital to life and contained an amine.
We need vitamins in trace amounts to see the world around us, to grow, to make bones and connective tissue, to fight infections and cancer, to heal wounds, to stop from bleeding to death and to keep ore teeth from falling our. They have no calories and are not an energy source, but assist in metabolizing nutrients in food and are invaluable in keeping the body running smoothly.
You can get the necessary vitamins in the healthiest way by eating whole foods, such as fresh vegetables, fresh fruits and whole grains. Vitamins occur in foods in forms that are the easiest for the body to use and accompanied by important related compounds. They are also available as nutritional supplements.
Vitamins are divided into two classes: fat soluble and water soluble.
Vitamin A – fat soluble
It is one of the most versatile vitamins, with role in such diverse function as vision, immune defences, maintenance of body linings and skin, bone and body linings and skin, bone and body growth, normal cell development and reproduction. It helps prevent colds and night blindness.
This is found in milk, eggs, carrots, spinach, tomatoes, cabbage, mangoes, papaya, lentils, butter and cheese.
Vitamin D – fat soluble
It is needed for bone formation.
This is found in milk, butter, egg yolk and fish-liver oil, also produced in our body by exposure to sunlight-15 minutes a week is all that is needed.
Vitamin E – fat soluble
It prevents damage to the cellular walls of our body.
This is found in milk, peanuts, cereals and seed oils.
Vitamin K – fat soluble
It plays an important role in blood clotting.
This is found in cow’s milk, green leafy vegetables and liver.
All of the remaining vitamins are water soluble: vitamin B1 (Thiamine)
This vitamin aids the nervous system. B1 is essential for the body to be able to use carbohydrates as an energy source as well as to digest proteins.
It is found in liver, meat, milk, eggs, nuts, peas, whole grain cereals, legumes, sweet potatoes, potatoes and beans.
Vitamin B2 (Riboflavin)
It plays key role in the production of energy.
This is found in meat, milk, eggs, cheese, poultry, fish, peas and green vegetables.
Vitamin B3 (Niacin)
It is essential in the metabolism of carbohydrates, fats and proteins and is also needed for proper digestion.
This is found in meat, milk, eggs and green veggies.
Vitamin B6 (Pyridoxine)
It is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells.
This is found in meat, liver, poultry, fish, beans, fortified cereals, potato, banana and soy beans.
Vitamin B5 (Pantothenic acid)
It is essential for human growth. Its deficiency causes depression, low blood pressure and weakness.
This vitamin is found in most foods.
Vitamin H/B7 (Biotin)
Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss and anemia.
It is found in organ meats, egg yolk, oatmeal, mushrooms, bananas and peanuts.
Vitamin B9 (Folic Acid)
It is important for any stage of human life which involves growth because of its role in protein production.
This is found in green vegetables, cereals, liver and oranges.
Vitamin C (Ascorbic Acid)
It is required to form and maintain bones, blood vessels and skin. When used regularly, it helps prevent cold and upper respiratory tract infections.
This found in tomatoes, citrus fruits, guava, mangoes, strawberries, cabbage, potatoes, green leafy veggies and human milk.
Vitamin B 12 (Cyanocobalamin)
It is needed for red blood cell maturation.
This is found in meat, milk and eggs.
Cutting a long story short, vitamins are VITAL. You need them in miniscule amounts to function to your fullest capacity. It is all about keeping the balance between what you eat and what you need, counting the calories that you consume and exercising regularly. Be kind to your body as this is the only one you have got.
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