The ABCs of Vitamins

Published on Sunday June 19th , 2011

Vitamins are crucial to our health
and must be present for basic human development and growth. Most
vitamins are ingested as we eat our food, but the majority of Americans aren't
getting enough of them through diet alone. Each of the 13 recognized
vitamins offer a range of health benefits that are required to prevent
deficiency diseases and other serious health problems. For further
explanation of these essential nutrients, here are the ABCs of vitamins:

A
Vitamin A is essential for healthy skin, teeth, skeletal and soft tissue
and mucus membranes. Vitamin A is also need for the retina of the eye.
This important vitamin typically comes from animal sources, such as
eggs, milk, cheese, liver, kidney, cod, fish oil and several vegetables.
B

B vitamins, such as B1, B2, B3, B5, B6, B7, B9 and B12, are essential
for development, growth and many other vital functions. They help
maintain healthy skin and muscle, promote cell growth and division, as
well as enhance your immune and nervous system. B vitamins are found in a
wide range of foods, including vegetables, fruits, whole grains and
animal sources.
C

Vitamin C is needed for the growth and repair of tissues and aides in
the healing of wounds. The antioxidant properties of vitamin C help
block damage caused by free radicals and help boost your immune system.
It is also a popular remedy for the common cold. Fruits, vegetables,
some cereals and beverages are rich in vitamin C.
D

Vitamin D serves many important functions for the body, including
calcium absorption in the gut and promoting healthy bone growth. It also
reduces inflammation and ensures normal cell growth. Since very foods
contain vitamin D naturally, you may need to get it from vitamin
supplement or fortified foods.
E

Vitamin E has many antioxidant properties and health benefits, such as
protecting cells from the damage of free radicals, enhancing immune
function and preventing various diseases like heart disease and cancer.
Vitamin E is naturally occurring in several foods, such as nuts, seeds,
vegetable oils, leafy greens and vegetables.
Folic Acid

Folic acid, also known as vitamin B9, is essential for making new
healthy cells. Pregnant women especially need folic acid to prevent
birth defects of the baby's spine or brain. Folic acid can be obtained
through fruits, leafy green vegetables, peas, nuts and dried beans.
Get it From Food

It's very easy to get your daily dose of vitamins straight from the
foods you eat. A well-balanced diet, rich in fruits and vegetables, will
provide a hefty dose of vitamins and minerals. Also, animal sources
like meat, eggs and dairy will help boost your vitamin intake.
H

Vitamin H, now known as biotin, is needed for preventing and treating
biotin deficiency that is associated with malnutrition and pregnancy.
Biotin supplements may be taken for hair loss, weak nails, skin rashes
and diabetes.
Indigestion

Indigestion is a common side effect of taking vitamin supplements. These
powerful capsules can be tough on your stomach and cause stomach pain,
gas and bloating. To avoid indigestion, be sure to take your vitamins
with a plenty of solids and liquids to help in the digestion process.
Jump Start Your Health

A daily dose of vitamins will jumpstart your health and keep you strong
throughout your life. Taking vitamins is one of the easiest health
routines to follow and will benefit you in the long run.
K

Vitamin K is essential for blood clotting and maintaining strong bones.
Since vitamin K is naturally occurring in several foods, eating vitamin
K-rich foods is the best way to get your daily intake. Green leafy
vegetables, fish, liver, meat, eggs and cereals are the best sources.
L

Vitamin L, now known as anthranilic acid, is required for lactation in
females. Some studies show that anthranilic acid also has
anti-inflammatory and anti-depressive benefits, as well.
Multivitamin

Multivitamins are one of the easiest ways to ensure that you get all of
the essential vitamins and minerals into your daily diet. Multivitamins
are also beneficial for those with dietary imbalances and different
nutritional needs.
Niacin

Niacin, also known as vitamin B3, is needed for reducing cholesterol and
fatty substances in the blood. Those taking niacin are typically
undergoing a diet change and have restricted their cholesterol and fat
intake.
Overdose

Believe it or not, you can overdose on vitamins if taken in large doses.
Consuming too many vitamins from food is very unlikely, but overdosing
on vitamin supplements is a real health concern. Always follow the
dosage instructions, unless otherwise noted by your physician.
Physician

Before you start taking vitamins, you should talk to your physician
first. Your doctor can perform tests to see if your deficient in any
vitamin and help you find the best diet or supplement for you.
Quench Your Thirst

If you're looking for another way to take in your daily vitamins, quench
your thirst with a vitamin-rich beverage, such as fortified milk, fruit
juice or sports drink.
Riboflavin

Riboflavin, also known as vitamin B2, is needed for red blood cell
production and releasing energy from carbohydrates. Riboflavin is
naturally occurring in several foods, such as dairy, eggs, green leafy
vegetables, lean meats, legumes and nuts.
Soluble

Vitamins are classified as either water-soluble or fat-soluble. If a
vitamin is water-soluble, it is not stored in the body and must be
replenished through diet or supplement. Fat-soluble vitamins are
absorbed through the intestinal tract through lipids.
Thiamine

Thiamine, also known as vitamin B1, is essential for the breakdown of
sugars in the diet. It can also be taken to correct nerve and heart
problems that occur from a thiamine deficiency. Thiamine can be obtained
through the diet from rice bran, beans, peas, nuts, fruit, eggs and
lean meats.
Unborn Baby

Vitamins are vital to the health and development of your unborn baby.
It's very important that pregnant mothers take their doctor recommended
vitamins to prevent vitamin deficiency and reduce the risk of serious
birth defects.
Variety

Your body needs a variety of vitamins to perform daily bodily functions
and maintain your health. When taking vitamin supplements or simply
eating, make sure that you're obtaining a variety of vitamin content and
getting enough of the recommended daily amount.
Workout Vitamins

If you're a fitness fanatic and want to get the most out of your
workouts, you might want to consider taking certain workout vitamins to
maintain healthy muscles and bones. Multivitamins are also a good way to
cover all the vitamin bases in one.
Xpire

When buying vitamin tablets, make sure you pay attention to the
expiration dates because vitamins do expire. Also, keep your vitamins in
a cool, dry area out of the sunlight so that they don't go bad.
Youthful

Vitamins have the power to keep you looking and feeling youthful at any
age. Certain vitamins like Vitamin C and E are specifically designed to
block and help reverse damage caused by free radicals. These free
radicals are directly linked to aging.
Zero Regret

Taking vitamins every day comes with zero regret. Vitamin-rich foods and
vitamin supplements are full of heart-healthy nutrients and minerals
that will keep you feeling your best inside and out.

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Taken from RNCentral