Essential Vitamins, A Healthy Lifestyle
Vitamins are among the most vital nutrients needed in the body. Vitamins come in different categories, but not all of them are overly vital in the body. A balanced diet must contain a good supply of protein, carbohydrates, fats and vitamins.What are vitamins?
A set of substances and compounds that are needed for appropriate cell growth, function and development. They play a huge role in the body, which is why they are necessary. There are thirteen essential vitamins must be provided in the body for proper functioning. They are called essential because of the fact that your body is unable to create them in sufficient quantities and must get them from external sources.
Categories of vitamins
The essential vitamins are grouped into two categories;
• Fat-soluble vitamins. These are stored in the fatty tissues of the body. There are four types of fat-soluble vitamins, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
• Water-soluble vitamins. Water-soluble vitamins must be used immediately upon digestion and absorption. Any water-soluble vitamin that is left in the body will be eliminated when you pass water. Vitamin B12 is the only exception and can be stored in the body, in the liver, for years.
Water soluble vitamins need to be eaten daily, while fat soluble can be taken 2-3 times per week.
Types of Vitamins and their functions
Each vitamin has a specific job in the body. When there is not enough supply of vitamins there will be a vitamin deficiency that can lead to some health disorders. Some of the best sources of vitamins include beans, vegetables, fruits, whole grains, fortified dairy foods, and lentils. Inadequate supply of such foods can lead to some health disorders like cancer and heart disease. Also, it can lead to osteoporosis or poor bone health. That said, here are the essential vitamins, along with their functions;
Informational source: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins.aspx
Vitamin A forms and sustains healthy bones, teeth, skin, mucous membrane and soft tissues. Some great sources include liver, egg yolk, fish, and beef. Vitamin A has a safe upper limit, and can be stored in the liver for a long time. Supplementation of Vit A should be undertaken carefully. Too much Vit A can be lethal, in fact ingestion of a polar bears liver would be a fatal dose. However, provided that you maintain a healthy, balanced diet devoid of polar bear livers, levels of Vit A in your body will remain safe.
- Vitamin B6 also goes by the name pyridoxine, it helps in the synthesis of red blood cells and the sustenance of brain function. It is also used along with proteins in the body. An excess supply of proteins can limit the levels of vitamin B6 in the body. It is abundant in nuts, seeds, poultry and fish. Also found in high doses in lean beef and offal meats, such as chicken/turkey liver and beef kidneys
- Vitamin B12 is vital in the body’s metabolism, it helps in the synthesis of red blood cells and maintaining brain functions. The best places to find B12 are dairy and meat. Vegans may need to supplement this vitamin as there are only small amounts found in vegetables and grains. Absorption of B12 often declines as we age, so older people may also need to eat B12 fortified food or take additional supplements.
- Vitamin C, sometimes known as ascorbic acid, and is considered an antioxidant that boosts the health of the gums and teeth. Probably the most well-known vitamin. Vitamin C also helps in the absorption of iron, the maintenance of healthy tissues in the body, and it encourages faster healing of wounds. Sources include Broccoli, tomatoes, potatoes, cabbage, spinach and strawberries. Most people will reach for a glass of orange juice for a Vit C boost, but are surprised to learn that the humble bell pepper contains around twice as much. Adding bell peppers is fairly easy to most meals in any style of cuisine.
- Vitamin D. Called the sunshine vitamin as it is produced by the body upon exposure to sunlight. It doesn’t need to be many hours in the sun. Rather, exposure of ten to fifteen minutes, three times a week will help to supply the needed amount of Vitamin D in the body.
- Vitamin D helps in the absorption of calcium, which is required for developing and maintaining strong bones and teeth. The vitamin also helps in the proper maintenance of phosphorus and calcium levels in the blood. Sources include egg yolks, meat and fish. Red salmon is an especially good source though most fish contain a good amount. Alternatively, plenty of foods can be fortified with Vit D, such as milk and cereals. However, it is difficult to get sufficient Vit D from food alone, so it is recommended to spend as much time outdoors as possible, especially if you live in a colder climate with fewer sunlight hours. Vitamin D deficiency has been links with physical and emotional disorders including cancer and depression. SAD, or seasonal affective disordercan be treated with exposure to sunlight.
- Vitamin E or tocopherol is an antioxidant, it helps with the synthesis of the red blood cells and the proper functioning of Vitamin K in the body. Sources include seed and nuts, mango and papaya, dark green vegetables, avocado, and oils. It is very easy to get sufficient amounts of Vitamin E from food alone; a quarter cup of nuts or seeds almost fulfils the daily requirements for most healthy people
- Vitamin K. Although not strictly speaking an essential vitamin as it is in part made by bacteria in the intestinal system it is included as it is necessary to blood function. This vitamin makes the blood clot; it is believed to assist development of healthy bones. Sources include cabbage, cauliflower, dark leafy vegetables, eggs, fish, beef, and cereals.
- Niacin. Referred to as B3, it helps in the maintenance of healthy nerves and skin. Also, this vitamin helps to limit the cholesterol in the body. Examples include mushrooms, lean meat, fish, eggs, avocados, and legumes.
- Biotin. This vitamin is vital in the metabolism of carbohydrates and proteins. Also, it helps in the production of cholesterol and hormones. Sources include chocolate, egg yolk, cereals, yeast, pork, and nuts.
- Folate. This vitamin will work along with vitamin B12 to promote the synthesis of the red blood cells. It is also required for the formation of DNA that will control the growth of tissue and functions of the cells. When a woman is pregnant, she is recommended to have a good supply of folate. Inadequate supply of the vitamin can lead to birth defects, like spina bifida. Sources include beets, broccoli, dried beans and green vegetables.
- Riboflavin or B2 works along with other B vitamins to promotes the synthesis of the red blood cells and the growth of the body. Found in a wide variety of meat and vegetables
- Thiamine, also known as Vitamin B1 helps with the conversion of carbohydrates into energy. During pregnancy and the lactation period, the body must have an adequate supply of carbohydrates. Sources include eggs, lean meats, nuts, peas and sprouts, and organ meats.
- Pantothenic acid. This is a vitamin that is good for the food metabolism and also, it helps in the hormones and cholesterol production. Sources include eggs, legumes, leafy green veg, avocado, mushrooms, poultry, and milk.
Recommendations
Age and gender will determine the amount of vitamins that one needs to consume for perfect nutrition, it is highly advised to take foods in balanced portions. Varying the intakes of meat, fish and vegetables at each meal, and supplementing with nuts, seeds and dairy will cover the majority of your vitamins.
As a rule of thumb, it is advised to weigh your food for a while until you get the idea of correct portion sizes. However, you can get approximate measures by visual comparison. Meats and fish should be in portions around the size of a deck of cards or the palm of your hand. Vegetables should be in a measure about the size of your fist. Nuts, cheese and seeds can be added in portions close to the size of a pair of dice or your thumb. When selecting vegetables choose a wide selection by color. Eat the rainbow, as it were to include as many types as possible. This will aid in getting a balance of nutrients and also with the pleasure of eating as better looking food simply tastes better.
Providing that there is no medical reason, such as illness, age or pregnancy this simple system will enable even the busiest and picky eaters to get their recommended daily intake of vitamins without supplementation. Should a medical professional advise taking additional vitamins in tablet or injection form then eating a full varied diet will assist in those efforts.
About The Author
Alex Morgan – Currently studying in Dublin, Alex is a career writer, by choice! Versed in a number of subjects he mainly specialises in tech,education, health and fitness and gaming; of the video variety. He posts on a number of blogs and websites and harbours desires to begin a great novel, but struggles creating character names - Look for the epic fantasy "Tom the Barbarian" on shelves soon.
He can often be found on twitter under the handle @Al_Exical. He finds it comforting to talk about himself in the third person.
Every fall I start thinking about hiking and I look forward to getting up into the white mountains of Maine and New Hampshire to check out the leaves.
This week's tip in the Outside Weightloss segment is all about getting out in the SUN!