Its as easy as A, B, C...
So many vitamins and minerals and who knows why we need them all. If you're not in the know its hard to keep track and remember what, where and how of these essentials. This series of posts looks at each of the essential vitamins and minerals as an easy reference for all that you need.
SO lets start at the top
VITAMIN A:
A is for awesome
Vitamin A is a group of fat-soluble retinoids that plays a crucial role in immune function, cellular communication, growth and development, and reproduction. Additionally, Vitamin A supports cell growth and differentiation, which is essential for the normal formation and maintenance of various organs such as the heart, lungs, and eyes. Moreover, it is vital for vision as it is a key component of the light-sensitive proteins in the retina, and it also helps in the normal functioning of the conjunctival membranes and cornea.
VIt A Rich Foods:
Some types of fish, such as herring and salmon
Beef liver and other organ meats
Green leafy vegetables and other green, orange, and yellow vegetables such as spinach, sweet potatoes, carrots, broccoli, and winter squash
Fruits, including cantaloupe, mangos, and apricots
Dairy products, such as milk and cheese
Eggs
Funtional Friends
Vitamin A is fat soluble and thus will be best absorbed when taken with other healthy fat (extra-virgin olive oil, avocado etc).
Vitamin A appears to enable the absorption of vitamin E, and the combination of vitamins A and E create a potent antioxidant.
Vitamin B
The B-group vitamins consist of 8 water-soluble vitamins that are crucial for a variety of metabolic functions. Since the body cannot store most of these vitamins, they need to be regularly included in the diet. Each of the eight vitmains haveheir own function and value, together they ase known as the vitamin B complex. The are:
Thiamin (vitamin B1) - breaks down carbohydrates, creates certain neurotransitters, produces fatty acids and synthesizes certain hormones. It can be found in whole grains, trout, legumes, nuts and seeds.
Riboflavin (vitamin B2) - produces energy, breaks down fats, drugs and steroids. Helps to convert tryptophan (an essessntial amino acid) into niacin, and converts B6 into a co-enzyme that is essential for cellular physiological functioning, including major functionswithin the brain and nervous system. Riboflavin can be found in organ meat, oatmeal, yogurt , mushrooms and almonds.
Niacin (vitamin B3) - Niacin is converted into enzymes that assist with converting carbohydrates, fats and proteins into energy, enhancing cellula metabolic processes, assiting cell communication and the expression of DNA in cells. Niacin can be found in fish, meat and poultry.
Pantothenic acid (vitamin B5) - this vitamin is essential for creating new enzymes, proteins and fats that are needed in the body. This vitamin is found in beef liver, shitake mushrooms, sunflower seeds, chicken, tuna, and avocados.
Vitamin B6 - the body needs B6 as is is crucial for amino acid metabolism, breaking down carbohydrates and fats, brain development, and immune function. Vitmain B6 can be found in organ meats, tuna, chickpeas, salmon, poultry and potatoes.
Biotin (vitamin B7)- Biotin is needed for breaking down fats, carbohydrates, and protein, communication among cells in the body and regulation of DNA. Biotin can be found in organ meats, eggs, salmon, pork, beef and sunflower seeds.
Folate (vitamin B9) - Folate is essential for DNA replication, metabolism of vitamins, metabolism of amino acids, proper cell division. Folate can be found in dark green leafy vegetables, beef liver, avocado, papaya, orange juice, eggs, beans, and nuts.
Vitamin B12 - the body needs vitmain B12 for creating new red blood cells, DNA synthesis, brain and neurological function and fat and protein metabolism. Vitamin B12 occurs naturally in animal products such as clams, beef liver, salmonn, beef, milk and yogurt. People who do not eat animal products may need to get vitamin B12 from supplements or fortified foods.
VITAMIN C:
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin. It is an importa component of the human diet as it is essential for:
Production of collagen, L-carnitine, and certain neurotransmitters
Protein metabolism
Connective tissue health crucial for wound healing
Acting as a physiological antioxidant
Regenerating other antioxidants like vitamin E
Supporting immune function
Enhancing absorption of nonheme iron
Inadequate intake leads to scurvy
Research is ongoing to explore the potential of vitamin C in preventing diseases like cancer and cardiovascular conditions caused by oxidative stress.
Fruits and vegetables stand out as the top sources of vitamin C. Citrus fruits, tomatoes, tomato juice, and potatoes play a significant role in providing vitamin C. Other notable sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. The vitamin C levels in food can decrease due to extended storage and cooking, as ascorbic acid is water-soluble and heat-sensitive.
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