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Vitamin Guide To Be Understood
By Sam Cyrus
This vitamin guide clarifies that vitamin is an organic substance that acts as a coenzyme and / or regulator of metabolic processes. There are 13 known vitamins, most of which are present in foods or supplements; some are produced within the body. Furthermore, the vitamin guide explains also how crucial the vitamins are for many bodily functions.
The majority of people do not have a balanced diet and they may be lacking in certain vitamins which means that they require a daily vitamin supplements. The vitamin guide is intended to the reason. Daily vitamin supplements are needed to ensure that people do not have a deficiency of an essential vitamins. Vitamin supplements don't replace a good diet, but sometimes they can help relieve symptoms of illness within the body, or prevent disease from developing. The following is a vitamin guide to be understood.
|
Vitamins |
Functions |
Main
Sources |
| A (retinol, carotene) |
improving poor night vision, growth and repair of body tissue, immune functions, dry skin, and it can help acne.
The usual dosage is 1000 - 2000 ug. A word of warning though - being a fat soluble vitamin the excess is stored in our body, and too much vitamin A can cause side effects. Also, an excess of vitamin A can actually make acne worse.
|
eggs, dark green & yellow fruits and vegetables, dairy products, liver |
|
B1 (Thiamine) |
carbohydrate metabolism appetite regulation, important in nervous system and growth |
wheat germ, pork, whole & enriched grains, dried beans, seafood |
| B2 (Riboflavin) |
carbohydrate, fat & protein metabolism, essential for cell respiration and mucous membranes |
dairy products, green leafy vegetables, whole & enriched grains, beef, lamb, eggs |
| B6 (pyridoxine) |
carbohydrate & protein metabolism, formation of antibodies and red blood cells, nerve function.
Vitamin B6 is often taken for PMS and fluid retention, at the dose of 10 mg per month. |
fish, poultry, lean meat, whole grains, potatoes |
| B12 (cobalamin) |
carbohydrate, fat & protein metabolism, nervous system maintenance, blood cell formation.
Vitamin B12 is recommended for vegans as it tends to be lacking in their diet. The dose is 100 ug. |
beef, fish, poultry, eggs, dairy products |
| Biotin |
carbohydrate, fat & protein metabolism, fatty acid production, B vitamins utilization |
egg yolk, meat, dairy products, dark green vegetables; also made by microorganisms inside intestinal tract |
| Folic Acid |
red blood cell formation, protein metabolism, cell division & growth |
green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts |
| Niacin |
carbohydrate, fat & protein metabolism, GI system maintenance, blood circulation, nerve function, appetite regulation |
meat, fish, whole & enriched grains, beans, nuts & peas |
| Pantothenic Acid |
nutrient conversion into energy, vitamin utilization, nerve function |
most plant & animal foods, especially lean meats, whole grains, legumes |
| C (ascorbic acid) |
wound healing, collagen maintenance, infection resistance, important for healthy gums & blood vessels.
Vitamin C is great for the skin, has antioxidant properties and is thus good for smokers and drinkers, as well as anyone suffering from stress. The recommended dose is 250 to 1000 mg per day. |
citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli |
| D (cholecalciferol) |
calcium & phosphorus metabolism (bone & teeth formation).
Vitamin D is usually synthesized by exposure to sunlight, and it is often a cofactor in calcium supplements because it helps the calcium be absorbed by the body. D supplements are usually only needed by the elderly or those unable to go outside. Dosage is quite small, at 5 to 10 ug per day. |
egg yolk, fatty fish, milk; also made in skin when exposed to sunlight |
| E (tocopherol) |
free radical scavenger, possible role in immune function.
Vitamin E is an excellent antioxidant, good for skin problems like acne, wound healing, and as an accompaniment to essential fatty acid supplements like flaxseed and omega 3 fish oils. It helps prevent them being oxidized in the body. Dose is 275 mg per day.
|
vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans |
| K |
blood clotting functions & bone metabolism |
green leafy vegetables, beef liver |
Beside the vitamin guide above, there are also essential minerals to be understood as the following.
Calcium supplements are recommended if you're not getting at least 1000 mg of calcium per day through what you eat. Women in particular have to watch their calcium intake. If there is a family history of osteoporosis, calcium supplements are also recommended. And it's great for insomnia.
Iron should not be taken unless you know you are deficient as it can build up in the body and become toxic. If you are pregnant, have anemia, or heavy periods, get your iron levels checked by a doctor to see if you need to take iron. Dosage is 14 mg per day.
Magnesium is great for period pain, insomnia and stress. It is usually a cofactor in good calcium supplements as it helps the calcium be absorbed better by your body. Daily dose is 150 mg.
Zinc is great for the immune system, as well as poor appetite and acne. Zinc helps speed up wound healing too. Dosage is 7 to 15 mg.
Folate is recommended for pregnancy to prevent neural tube birth defects, and also for women trying to conceive. The dosage is 400 ug.
Selenium is an antioxidant that is used for arthritis, cancer and HIV patients. Dosage is 100 to 200 ug per day.
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