| Frequently
asked questions:
What are vitamins?
Vitamins
are very small amounts (micronutrients) of organic compounds required
by the body to protect health and support proper growth.
They
were discovered by a Dutch physician, Christiaan Eijkmann, who won
the 1929 Nobel prize in physiology and medicine.
How important are vitamins?
They
are essential for life and good health as they regulate metabolism
and assist the body in processing energy from food that is digested.
Vitamins
assist in the formation of hormones, blood cells, chemicals in the
nervous system and genetic material.
They
generally act as catalysts and are an important contributing factor
in the hundreds of chemical reactions that take place in the body.
Without them these reactions would slow down or cease causing a
wide range of health problems and dysfunctions.
What is an easy way to categorize vitamins?
There
are 13 well defined vitamins and these are classified according
to their ability to be absorbed either in fat or water.
They
can be grouped as follows:
| Water
soluble (9)
The
8 vitamins know as B complex which are:
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin
C |
Fat
(oil) soluble (4)
Vitamin
A
Vitamin D
Vitamin E
Vitamin K |
The
oil soluble vitamins are normally consumed along with fat-containing
foods. They are stored in the body's fat and therefore do not need
to be consumed every day.
Water
soluble vitamins on the other hand cannot be stored in the body.
They have to be taken regularly, preferably every day.
Vitamin
D carries the distinction of being the only vitamin manufactured
by the body. All the others must be obtained from the diet.
See
the Vitamin Chart at the end of this page for
a full description of each vitamin.
Are there any precautions before starting a vitamin course?
Yes.
Excessive consumption of vitamins can cause in some cases liver
damage, kidney damage, vitamin toxicity and in extreme cases, death.
Vitamins
can inter-react with over-the-counter drugs or prescription drugs.
It
is important therefore to always consult with a physician who can
assess a person's needs for a vitamin or mineral supplement.
The
result will then be based on the person's medical history and a
physical examination to check for signs of deficiency.
How should vitamins be taken?
All
vitamin supplements work best when taken along with food.
Oil
soluble vitamins are best taken before meals.
Water
soluble vitamins are best taken after meals.
Who may need to take vitamin supplements and why?
Pressured
Day Workers
Due
to hectic days meals are often missed or taken on the run.
Breakfasts are sometimes skipped altogether due to time constraints.
Convenience
foods often become the norm.
Students
Academic
pressures may force students to skip on food preparation.
Much
alcohol may be consumed contributing to a poor diet.
Stress
due to end of term deadlines and exams may lead to greater susceptibilty
for colds, flu and viruses also exacerbated by the poor diet.
Children
Many
children are 'picky' eaters, notorious for rejecting green leafy
vegetables in favor of refined foods high in sugar content.
Vegetarians
Not
taking animal foods can contribute to the risk of deficiency, particularly
with iron, calcium and B12, which are obtained from meat and animal
products.
Slimmers
Slimmers
reduce the food intake into their bodies in the hope that the body
will use more energy than it is consuming, resulting in weight loss.
A
reduction in food intake means less energy, but it can also mean
less of the essential nutrients are being absorbed.
All
the above groups can benefit from vitamin supplements and may be
good candidates for multivitamins depending of course on the individual
circumstances.
Does it matter which brand?
There
is no "best brand". Reading the label will reveal if colors
or preservatives have been added. Go to a reputable supplier whose
products are rated for vitamin content and economic value.
| Vitamin
Chart |
Vitamin A -
beta carotene, retinol
Source:
- carrots
- broccoli
-
squash
-
spinach
-
kale
-
sweet potatoes
- milk
-
butter
- cheese
-
egg yolk
-
liver
- fish-liver
oil
|
Important
for:
- skin
- teeth
- mucous
membranes
- bones
- vision
- reproduction
|
Notes:
Symptoms of deficiency include difficulty adapting to darkness
(night blindness), skin dryness, susceptibility to bacterial
invasion due to lack of mucous membrane secretion, dryness of
eyes. Too
much vitamin A can have a damaging effect on growth, menstruation
and red blood corpuscles. It can also cause headaches, skin
rashes, nausea and jaundice.
|
Vitamin B complex
| Vitamin
B complex is a combination of eight essential vitamins
- B1, B2, B3, B5, B6, B7, B9, B12
Important
for:
- metabolism
-
healthy skin
-
muscle tone
-
immune and nervous system function
-
cell growth and division
-
combating stress
- combating
depression
- combating
cardiovascular disease
|
Notes:
B vitamins need to be replenished daily.
Those
who are more susceptible to B deficiency include pregnant
women, nursing mothers, vegetarians, alcoholics, anyone who
indulges in a high sugar diet, anyone taking certain anti-biotics
over a long period, the elderly, anyone with malabsorption
conditions.
Symptoms
of B vitamin deficiency can include oily or scaly skin, upset
stomach, headaches, anxiety, moodiness.
|
Vitamin B1 - thiamine
Source:
- pork
- liver,
heart, and kidney
-
brewer's yeast
-
lean meats
-
eggs
-
leafy green vegetables
-
whole or enriched cereals
-
wheat germ
-
berries
-
nuts
-
legumes
|
Important
for:
- enabling
carbohydrates to release their energy
- synthesis
of nerve-regulating substances
|
Notes:
Symptoms of deficiency are characterized by muscular weakness,
swelling of the heart and leg cramps. In severe cases it can
lead to heart failure and death.
Milling
of cereal removes the parts richest in thiamine. It could
therefore be lacking in white flour and polished white rice.
|
Vitamin B2 - riboflavin
Source:
- liver
-
milk
-
meat
-
dark green vegetables
- whole
grain
-
pasta
-
bread
-
mushrooms
|
Important
for:
- metabolism
of carbohydrates, fats, respiratory proteins
- mucous
membranes
|
Notes:
Symptoms of deficiency include sensitivity to light and
skin lesions, especially around the nose and lips.
|
Vitamin B3 - niacin
Source:
- liver
-
poultry
-
meat
-
tinned tuna and salmon
-
whole grain
-
dried beans and peas
-
nut
|
Important
for:
- releasing
energy from nutrients
|
Notes:
Symptoms of deficiency include sunburnlike skin eruption
where the skin is exposed to sunlight, red and swollen tongue,
diarrhea, mental confusion, irritability, depression.
Large
doses over long periods can result in liver damage.
|
Vitamin B5 - pantothenic acid
Source:
- the
"pan" in pantothenic means "everywhere"
indicating it is abundant in many foods
|
Important
for:
- metabolism
of proteins, carbohydrates and fats
- converting
food to energy
- building
red blood cells
- making
bile
-
wound healing
|
|
Vitamin B6 - pyroxidine
Source:
- whole
grains
-
cereals
-
bread
-
liver
-
avocadoes
-
spinach
-
green beans
-
bananas
|
Important
for:
- absorption
and metabolism of amino acids
-
use of fats in the body
-
formation of red blood cells
|
Notes:
Symptoms of deficiency include skin disorders, cracks
at the corners of the mouth, a smooth tongue, convulsions,
dizziness, nausea, anemia, and kidney stones.
|
Vitamin B7 - biotin
Source:
- cheese
-
kidneys
-
salmon
-
soybeans
-
sunflower seeds
-
nuts
-
broccoli
-
sweet potatoes
|
Important
for:
- synthesis
of carbohydrates, proteins, and fatty acids
- hair
-
skin
-
nails
|
Notes:
Deficiency is rare but can be caused through long term
use of antibiotics.
|
Vitamin B9 - folic acid
Source:
- organ
meats
-
leafy green vegetables
-
legumes
-
nuts
-
whole grains
-
brewer's yeast
|
Important
for: |
Notes:
Folic acid is stored in the liver and need not be consumed
daily.
|
Vitamin B12 - cobalamin
Source:
- liver
-
kidneys
-
meat
-
fish
-
eggs
-
milk
|
Important
for:
- formation
of nucleoproteins, proteins, and red blood cells
-
functioning of the nervous system
|
Notes:
Symptoms of deficiency include ineffective production
of red blood cells and loss of the membrane lining of the
intestinal tract.
As
Cobalamin is obtained only from animal sources, vegetarians
are advised to take vitamin B12 supplements.
|
Vitamin C - ascorbic acid
Source:
- citrus
fruits
-
fresh strawberries
- cantaloupe
-
pineapple
-
guava
-
broccoli
-
brussel sprouts
-
tomatoes
-
spinach
-
kale
-
green peppers
-
cabbage
-
turnips
|
Important
for:
-
formation and retention of calcium and phosphorus
in the body
- teeth
-
bones
|
Notes:
Symptoms of deficiency include hemorrhages, loosening
of teeth, and cellular changes in the long bones of children.
|
Vitamin D
Source:
- egg
yolk
-
liver
-
tuna
-
vitamin-D fortified milk
|
Important
for:
-
formation and retention of calcium and phosphorus
in the body
- teeth
-
bones
|
Notes:
Symptoms of deficiency include deformities of the rib
cage and skull and bowlegs.
Excessive consumption of vitamin D can cause vitamin poisoning,
kidney damage, lethargy, and loss of appetite.
|
Vitamin E
| Source:
- vegetable
oils
-
wheat germ
- liver
-
leafy green vegetables
|
Important
for:
- forming
red blood cells, muscle and other tissues
- preventing
the oxidation of vitamin A and fats
|
|
Vitamin K
Source:
- alfalfa
-
fish livers
- leafy
green vegetables
-
egg yolks
-
soybean oil
-
liver
|
Important
for: |
Notes:
Symptoms of deficiency include mild disorders in blood
clotting. |
|
