Basic Vitamin Information
The term vitamin has its roots in the Latin "vita" meaning "life". This is highly appropriate as one of the defining characteristics of a vitamin is its necessity for our survival. Our bodies, for the most part, do not produce their own vitamins, so we must ingest them as part of our daily diet. When present in our bodies in the proper amounts, vitamins aid and promote in all aspects of our body functions, from digestion and metabolizing of our food to bone and muscle growth. When absent, the consequences can be crippling or fatal. Given the importance of vitamins to our health, fitness and physical welfare, it s surprising that this is a field many neglect or entirely ignore in the daily care and feeding of their bodies. This page should give the reader a general overview of vitamins, their sources and benefits, and the consequences of running low on the critical "life fuel" they provide.
Vitamin Types
There are two main types of vitamins: "Water Soluble" and "Fat Soluble". Fat soluble vitamins (vitamins A, D, E and K) are stored in you body's fat tissues. They can remain there for months until they are needed. Water soluble vitamins (vitamin C and the B vitamins) are dissolved into your blood stream once ingested and, if not used up right away, leave your body through your urinary tract.
Fat Soluble Vitamins
Important Note!
Fat soluble vitamins can be harmful or fatal in high doses. If you are taking any vitamin supplements, keep them well out of reach of children.
Vitamin A
What it does:
Also referred to as "Beta Carotene", vitamin A is responsible for healthy eyes and also aids in the growth of skin and bone. It also helps your body create certain hormones.
Where it's found:
Vitamin A is found in milk, butter, cheese, vegetables (especially the dark green leafy ones!), liver and some fruits.
What happens when you don't have enough:
Without enough vitamin A, you may experience poor tooth and bone growth, bad gums, dry, scaly skin and night blindness. Poor appetite and fatigue are also symptoms attributed to a lack of this essential vitamin.
What happens if you have too much:
Too much vitamin A can cause nausea, weight loss (not the good kind) and more skin conditions.
Vitamin D
What it does:
Vitamin D is essential for strong bones and teeth. It is a key factor in your body's ability to absorb the calcium it needs to build and maintain your skeletal structure.
Where it's found:
Vitamin D is found in eggs, milk and fish. It is also synthesized by our bodies in the sun.
What happens when you don't have enough:
Kids: get enough vitamin D! Not enough leads to poor, soft and misshapen bones when your skeleton develops. In adults, deficiency degrades the bones making our bones susceptible to cracks and breaks.
What happens if you have too much:
Too much vitamin D can cause kidney stones.
Vitamin E
What it does:
Vitamin E is important for building and maintaining cells in all parts of your body. It is a big player when it comes to keeping your blood healthy. It also functions as an antioxidant to clean harmful substances out of the body.
Where it's found:
Vitamin E is found in whole grains, green leafy veggies, egg yolks and vegetable oil.
What happens when you don't have enough:
Not enough vitamin E can cause anemia, a condition that impairs your blood's ability to carry oxygen, which has a pile of symptoms of its own. Deficiency also can lead to muscle damage to your heart and other muscles.
What happens if you have too much:
Dizziness or weakness.
Vitamin K
What it does:
Vitamin K is responsible for making your blood clot. This is a big part of why you don't bleed to death from a small cut!
Where it's found:
Vitamin K occurs in (once again!) green leafy vegetables, cabbage, cauliflower, liver and dairy products.
What happens when you don't have enough:
Not enough vitamin K can lead to bleeding problems (hemorrhaging).
What happens if you have too much:
Too much vitamin K can interfere with anti-clotting medications and may cause jaundice.
Water Soluble Vitamins
Vitamin B-1 - Thiamin
What it does:
Thiamin is a key player in your body's metabolic cycles. It helps digest carbohydrates, keeps your entire nervous system, heart and muscles functioning properly. It also helps balance your appetite.
Where it's found:
Vitamin B-1 is found in nuts, whole grains, legumes (beans, peas, etc), organ meats and pork.
What happens when you don't have enough:
Not enough thiamin is not good. Insufficient levels can cause heart damage, weakness, confusion and even paralysis.
What happens if you have too much:
Too much thiamin can cause rapid heart beat, insomnia, headaches and weakness.
Vitamin B-2 - Riboflavin
What it does:
Riboflavin is necessary for metabolizing pretty much everything we eat into energy. It is also important for maintaining healthy skin and eyes and generally promotes good health throughout the body.
Where it's found:
Vitamin B-2 is found in dairy products, dark green leafy vegetables (yet again) and whole grains.
What happens when you don't have enough:
Low riboflavin levels can lead to increased sensitivity to the sun and some skin conditions.
Vitamin B-3 - Niacin
What it does:
In addition to aiding in digestion, metabolizing, maintenance of the nervous system, Niacin also helps to lower blood pressure and reduce cholesterol levels.
Where it's found:
Niacin is fond in meat, milk, eggs, poultry, fish, whole grains and nuts.
What happens when you don't have enough:
Symptoms of not enough Niacin can include weakness, dizziness, loss of appetite, confusion, diarrhea and skin conditions.
What happens if you have too much:
Too much Niacin can lead to low blood pressure, nausea, diarrhea, rash and swelling of the tongue.
Vitamin B-6 - Pyridoxine
What it does:
Vitamin B-6 is key in synthesis and breakdown of amino acids, the fundamental building blocks of proteins. It also contributes to metabolizing fats and carbohydrates, helps maintain a healthy nervous system, and promotes healthy skin and blood.
Where it's found:
B-6 can be found in meat, poultry, fish, whole grains, enriched bread and cereal, legumes (beans, peas, etc) and the ever-healthy green and leafy vegetables.
What happens when you don't have enough:
Lack of B-6 can cause skin disorders, anemia and nervous system disorders such as twitching and convulsions.
What happens if you have too much:
Too much B-6 can cause nerve damage, weakness and bloating.
Vitamin B-12 - Cobalamin
What it does:
B-12 helps our bodies form red blood cells, metabolize our nutrients, maintain a healthy nervous system and absorb calcium.
Where it's found:
B-12 is present in meat, poultry, fish, eggs and dairy products.
What happens when you don't have enough:
Not enough B-12 can lead to fatigue and anemia.
Vitamin C - Ascorbic Acid
What it does:
Vitamin C is essential for all sorts of things. It acts as an antioxidant to prevent pollutants from becoming cancer-causing agents in the body. It is required in order for your body to produce collagen, the glue responsible for holding all types of tissues together. It aids in wound healing and promotes healthy gums, teeth and bones. It helps the body fight infection and colds and may prevent some cancers. According to the late Dr. Linus Pauling, a two-time Nobel laureate and one of the leading experts on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.
Where it's found:
Vitamin C can be found in citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries and potatoes.
What happens when you don't have enough:
Not enough Vitamin C can cause anemia, infections, sore gums, muscle pain, joint pain and scurvy.
What happens if you have too much:
Too much Vitamin C can cause diarrhea.
By now, if you have been paying attention, you will have learned one thing for sure: Eat your green leafy vegetables!!!
Share the Health,
Karen Herrmann-Doolan
An Independent Distributor of Nature's Sunshine Products
Herb Specialist, Nutritional and HomeSpa Aromatherapy Consultant
herbsplus@mynsp.com
704-588-7638
www.mynsp.com/herbsplus
www.herbsplus4health.com
Check out my Health & Nutrition Blog!
http://herbsplus4health.blogspot.com
"Those who do not have enough time for good health, will not have good health for enough time"?
The Above information was sent to me by Waldo van Cleef, from Kelowna, bc, Canada, who runs a site called Vitamins Rock. I thought the information was very good and thought I could share it with you. However, I do not have any information about the quality of products he sells.
Vitamin Types
There are two main types of vitamins: "Water Soluble" and "Fat Soluble". Fat soluble vitamins (vitamins A, D, E and K) are stored in you body's fat tissues. They can remain there for months until they are needed. Water soluble vitamins (vitamin C and the B vitamins) are dissolved into your blood stream once ingested and, if not used up right away, leave your body through your urinary tract.
Fat Soluble Vitamins
Important Note!
Fat soluble vitamins can be harmful or fatal in high doses. If you are taking any vitamin supplements, keep them well out of reach of children.
Vitamin A
What it does:
Also referred to as "Beta Carotene", vitamin A is responsible for healthy eyes and also aids in the growth of skin and bone. It also helps your body create certain hormones.
Where it's found:
Vitamin A is found in milk, butter, cheese, vegetables (especially the dark green leafy ones!), liver and some fruits.
What happens when you don't have enough:
Without enough vitamin A, you may experience poor tooth and bone growth, bad gums, dry, scaly skin and night blindness. Poor appetite and fatigue are also symptoms attributed to a lack of this essential vitamin.
What happens if you have too much:
Too much vitamin A can cause nausea, weight loss (not the good kind) and more skin conditions.
Vitamin D
What it does:
Vitamin D is essential for strong bones and teeth. It is a key factor in your body's ability to absorb the calcium it needs to build and maintain your skeletal structure.
Where it's found:
Vitamin D is found in eggs, milk and fish. It is also synthesized by our bodies in the sun.
What happens when you don't have enough:
Kids: get enough vitamin D! Not enough leads to poor, soft and misshapen bones when your skeleton develops. In adults, deficiency degrades the bones making our bones susceptible to cracks and breaks.
What happens if you have too much:
Too much vitamin D can cause kidney stones.
Vitamin E
What it does:
Vitamin E is important for building and maintaining cells in all parts of your body. It is a big player when it comes to keeping your blood healthy. It also functions as an antioxidant to clean harmful substances out of the body.
Where it's found:
Vitamin E is found in whole grains, green leafy veggies, egg yolks and vegetable oil.
What happens when you don't have enough:
Not enough vitamin E can cause anemia, a condition that impairs your blood's ability to carry oxygen, which has a pile of symptoms of its own. Deficiency also can lead to muscle damage to your heart and other muscles.
What happens if you have too much:
Dizziness or weakness.
Vitamin K
What it does:
Vitamin K is responsible for making your blood clot. This is a big part of why you don't bleed to death from a small cut!
Where it's found:
Vitamin K occurs in (once again!) green leafy vegetables, cabbage, cauliflower, liver and dairy products.
What happens when you don't have enough:
Not enough vitamin K can lead to bleeding problems (hemorrhaging).
What happens if you have too much:
Too much vitamin K can interfere with anti-clotting medications and may cause jaundice.
Water Soluble Vitamins
Vitamin B-1 - Thiamin
What it does:
Thiamin is a key player in your body's metabolic cycles. It helps digest carbohydrates, keeps your entire nervous system, heart and muscles functioning properly. It also helps balance your appetite.
Where it's found:
Vitamin B-1 is found in nuts, whole grains, legumes (beans, peas, etc), organ meats and pork.
What happens when you don't have enough:
Not enough thiamin is not good. Insufficient levels can cause heart damage, weakness, confusion and even paralysis.
What happens if you have too much:
Too much thiamin can cause rapid heart beat, insomnia, headaches and weakness.
Vitamin B-2 - Riboflavin
What it does:
Riboflavin is necessary for metabolizing pretty much everything we eat into energy. It is also important for maintaining healthy skin and eyes and generally promotes good health throughout the body.
Where it's found:
Vitamin B-2 is found in dairy products, dark green leafy vegetables (yet again) and whole grains.
What happens when you don't have enough:
Low riboflavin levels can lead to increased sensitivity to the sun and some skin conditions.
Vitamin B-3 - Niacin
What it does:
In addition to aiding in digestion, metabolizing, maintenance of the nervous system, Niacin also helps to lower blood pressure and reduce cholesterol levels.
Where it's found:
Niacin is fond in meat, milk, eggs, poultry, fish, whole grains and nuts.
What happens when you don't have enough:
Symptoms of not enough Niacin can include weakness, dizziness, loss of appetite, confusion, diarrhea and skin conditions.
What happens if you have too much:
Too much Niacin can lead to low blood pressure, nausea, diarrhea, rash and swelling of the tongue.
Vitamin B-6 - Pyridoxine
What it does:
Vitamin B-6 is key in synthesis and breakdown of amino acids, the fundamental building blocks of proteins. It also contributes to metabolizing fats and carbohydrates, helps maintain a healthy nervous system, and promotes healthy skin and blood.
Where it's found:
B-6 can be found in meat, poultry, fish, whole grains, enriched bread and cereal, legumes (beans, peas, etc) and the ever-healthy green and leafy vegetables.
What happens when you don't have enough:
Lack of B-6 can cause skin disorders, anemia and nervous system disorders such as twitching and convulsions.
What happens if you have too much:
Too much B-6 can cause nerve damage, weakness and bloating.
Vitamin B-12 - Cobalamin
What it does:
B-12 helps our bodies form red blood cells, metabolize our nutrients, maintain a healthy nervous system and absorb calcium.
Where it's found:
B-12 is present in meat, poultry, fish, eggs and dairy products.
What happens when you don't have enough:
Not enough B-12 can lead to fatigue and anemia.
Vitamin C - Ascorbic Acid
What it does:
Vitamin C is essential for all sorts of things. It acts as an antioxidant to prevent pollutants from becoming cancer-causing agents in the body. It is required in order for your body to produce collagen, the glue responsible for holding all types of tissues together. It aids in wound healing and promotes healthy gums, teeth and bones. It helps the body fight infection and colds and may prevent some cancers. According to the late Dr. Linus Pauling, a two-time Nobel laureate and one of the leading experts on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.
Where it's found:
Vitamin C can be found in citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries and potatoes.
What happens when you don't have enough:
Not enough Vitamin C can cause anemia, infections, sore gums, muscle pain, joint pain and scurvy.
What happens if you have too much:
Too much Vitamin C can cause diarrhea.
By now, if you have been paying attention, you will have learned one thing for sure: Eat your green leafy vegetables!!!
Share the Health,
Karen Herrmann-Doolan
An Independent Distributor of Nature's Sunshine Products
Herb Specialist, Nutritional and HomeSpa Aromatherapy Consultant
herbsplus@mynsp.com
704-588-7638
www.mynsp.com/herbsplus
www.herbsplus4health.com
Check out my Health & Nutrition Blog!
http://herbsplus4health.blogspot.com
"Those who do not have enough time for good health, will not have good health for enough time"?
The Above information was sent to me by Waldo van Cleef, from Kelowna, bc, Canada, who runs a site called Vitamins Rock. I thought the information was very good and thought I could share it with you. However, I do not have any information about the quality of products he sells.
posted by Karen Herrmann-DeSantis, Herb Specialist, Natural Health Educator | 11:46 AM
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