Tips of the day: Vitamins for your body

Tips of the day: Vitamins for your body 

Third important requirements for your body are the vitamins.

What are vitamins and why you need them?

Vitamins are substances your body needs to grow and develop normally. Each one has a specific job to do to keep you healthy. If you don’t get enough of certain vitamins, you can have serious health problems.

Know more about essential vitamins

Here are 13 essential vitamins for our body:  Vitamins A, C, D, E, K and  the B Vitamins : thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).

Out of thirteen four are fat soluble and nine are water soluble. The four fat-soluble vitamins—A, D, E, and K—are stored in the body's fatty tissues. The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body in the urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.
 
How to get enough of the 13 essential vitamins?

Best way is to eat a balanced diet from a variety of foods such as fruits, vegetables and other plant foods, including seeds, nuts and whole grains. Naturally, some of us prefer to stay away from supplements and taking pills in general.

Role of Vitamins and their food sources

A.   Fat soluble Vitamins (A D E K)

Vitamin A

Vitamin A is typically found in food sources high in cholesterol and saturated fat such as cheese, milk and cream. We want to stay away from these types of foods. So instead of consuming fatty and high cholesterol foods to get our dosage of Vitamin A, you can find it indirectly through vegetables and certain fruits. If you focus on foods rich in beta-carotene you will generate enough Vitamin A in your body.

Beta-carotene: Beta-Carotene is a natural antioxidant that is used by the body to make Vitamin A. The stronger or more intense the color of a vegetable or fruit means a higher concentration of beta-carotene content. The food that contains higher beta carotene content are:

a)      Cantaloupe (a small round melon of a variety with orange flesh and ribbed skin)

b)      Pink grapefruit

c)      Broccoli

d)     Spinach

e)      Sweet potato

f)       Carrots

g)      Mango

Vitamin D

Vitamin D is essential for the absorption of calcium and for the formation of healthy strong bones. Our largest natural provider of Vitamin D is the sun. Spending at least 20 minutes outside a day will take care of your Vitamin D needs. Our body can synthesize Vitamin D when your skin, is exposed to the sun. On the other hand, if you do not have regular access to the sun for whatever reason, in that case a D3 supplement is recommended.

Vitamin E

Vitamin E is involved in immune function and is an antioxidant. It can help protect your skin from free radical damage. Increase your intake of these foods when you feel yourself coming down with a common cold, and notice the strength of your body’s immune system in warding off minor infections. List of food rich in vitamin E include:

a)         Almonds

b)         Almond

c)         Milk

d)         Sunflower seeds

e)         Almond butter

f)         Olives

g)         Spinach

h)         Asparagus

i)          Leafy green vegetables

j)          Olive oil

Vitamin K

Our intestines typically produce Vitamin K and it’s function is primarily to allow blood clotting when you are injured. It also ensures calcium gets to the bones and blood and helps prevent calcification from occurring in the arteries and soft tissues. List of food rich in vitamin E include:

a)      Cauliflower

b)      Broccoli,

c)      Brussels sprouts

d)     Spinach

e)      Cabbage,

f)       Kale (a hardy cabbage of a variety which produces erect stems with large leaves and no compact head)

g)      Dark leafy greens

B       Water soluble Vitamins

Vitamin C

Vitamin C is an antioxidant and helps repair and regenerate collagen. It is essential for beautiful, youthful skin. The foods for vitamin C include:

a)      Broccoli

b)      Citrus fruits (use lemons)

c)      Tomatoes

d)     Cabbage

e)      Red bell pepper

f)       Brussels sprouts

g)      Papaya

h)      Strawberries

i)        Leafy green vegetables

Avoid containers of orange juice for sources as vitamin C, these products are acid-forming in the body and high in sugars.

Vitamin B

Folate: Folate is an underrated vitamin and is integral to our cellular functioning. In helps to produce and maintain new cells including red blood cells. It also helps prevent changes to DNA that may lead to cancer. Additionally, folate is vital in preventing anemia. Good sources of folate include:

a)      Sea vegetables

b)      Asparagus

c)      Collard breeds

d)     Mustard greens

e)      Romaine lettuce

f)       Parsley

g)      Cantaloupe

h)      Spinach

i)        Tomato

j)        Broccoli

B6, Niacin, Riboflavin, Pantothenic acid & Thiamin: These are all B vitamins that work as a complex, essentially providing you with energy and helping you to maintain proper brain function. They are also essential for beautiful, healthy hair. The foods that contain these vitamins include:

a)      Bananas

b)      Nutritional yeast

c)      Millet bread

d)     Mushrooms

e)      Spinach

f)       Seaweeds

g)       Green beans

h)      Peas

i)        Broccoli

j)        Avocado

k)      Coconut yogurt

l)        Sunflower seeds

m)    Collard greens

n)      Squash

o)      Sweet potato

p)      Yam (the edible starchy tuber of a climbing plant)

q)      Nuts (except peanuts)

B12: B12 helps create strong hair, nails and skin and it helps to maintain a healthy digestive system. B12 reduces fatigue and regulates our central nervous system, minimizing stress. As with other B vitamins, your gut can manufacture and synthesize missing components of the complex when your inner ecosystem is balanced with a healthy ratio of probiotics. A deficiency in B12 can be identified by symptoms of fatigue, vision problems and soreness of the mouth. Sources for B12 include:

a)         Probiotic & Enzyme Salad

b)         Nutritional yeast

c)         Sea vegetables

d)         Blue-green algae

Can one take high doses of vitamins?

High vitamin doses can be toxic and can cause imbalances in the body. Some supplements are beneficial, but they should never be relied on a replacement for a healthy diet. Instead, try incorporating some of the vitamin-rich foods into the diet to optimize our health.

Tip of the day

Always eat vitamin-rich foods including fresh greens and vegetables.