BLOG 25 ESSENTIAL VITAMINS
Our bodily functions and overall wellness are affected by
the amounts of specific nutrients we need for optimal performance. When these
need are not met, we may have to take supplements, especially if one is on a
restrictive diet (some forms of vegetarians) or a medical circumstances that
require supplementation. Your doctor can advise on you on these levels through
blood work. It is important to understand that we can obtain the vitamins we
need from our nutrition if we are eating a well-balanced variety of foods. Not
even a multi vitamin is required when we do this. So let’s take a look at 6
common Vitamins: A,B,C,D,E, and K. Recommended amounts may vary among each of
us and aging can also play a role with what our body specifically needs.
Vitamin A is important for our vision, cellular growth, and
our immune system. More specifically, “There are two
types of vitamin A. This entry is primarily about the active form of vitamin A
-- retinoids -- that comes from animal products. Beta-carotene is among the
second type of vitamin A, which comes from plants” (http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-a).
We can certainly obtain this vitamin from food sources: “Vitamin A is a fat soluble
vitamin, and therefore, needs to be consumed with fat in order to have optimal
absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy
greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers,
fish, liver, and tropical fruits” (http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php).
Vitamin B has many sub components, and the overall
purpose of this vitamin is to help us get energy from the food we eat. Types of
Vitamin B include: B1, (thiamine), B2 (riboflavin), B3 (niacin), B5
(pantothenic acid), B6, B7 (biotin), B12, and folic acid. Vitamin B also helps
form our red blood cells. In terms of obtaining this vitamin, “You can get B vitamins from proteins such as fish, poultry,
meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also
have B vitamins. Many cereals and some breads have added B vitamins (https://www.nlm.nih.gov/medlineplus/bvitamins.html).
Vitamin C is needed for our growth and
development. Most people associate this vitamin with fighting off the common
cold, which research shows Vitamin C won’t prevent a cold but it can shorten
its duration. We must obtain this vitamin from our food, and all fruits and
vegetables are great sources. It’s important to consider the following: “Cooking
vitamin C-rich foods or storing them for a long period of time can reduce the
vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce
cooking losses. The best food sources of vitamin C are uncooked or raw fruits
and vegetables” (https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm).
Vitamin D is the “sun vitamin”. In summary, “Vitamin D is found in
many foods, including fish, eggs, fortified milk, and cod liver oil. The sun
also adds to the body's daily production of vitamin D, and as little as 10
minutes of exposure is thought to prevent deficiency.” (http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400).
It is needed to keep our bones strong which makes sense since this vitamin helps
our body absorb calcium and phosphorus. Having enough Vitamin D also helps
lowers depression and health risks.
Vitamin E is important for our overall health. It
helps our immune system and red cell production. I think of it as the “aging
vitamin”, because as we age we need a stronger immune system and efficient red
blood cell counts. Sources include: “Foods that contain vitamin E include eggs, fortified cereals,
fruit, green leafy vegetables (such as spinach), meat, nuts, nut oils, poultry,
vegetable oils (corn, cottonseed, safflower, soybean, sunflower), argan oil,
olive oil, wheat germ oil, and whole grains. Cooking and storage may destroy
some of the vitamin E in foods” (http://www.mayoclinic.org/drugs-supplements/vitamin-e/background/hrb-20060476).
Vitamin K is associated with our blood. It is needed to clot
blood. A deficiency could cause bruising and bleeding. Food sources include: “Green leafy
vegetables, such as kale, spinach, turnip greens, collards, Swiss chard,
mustard greens, parsley, romaine, and green leaf lettuce, vegetables such as
Brussels sprouts, broccoli, cauliflower, and cabbage, fish, liver, meat, eggs,
and cereals (contain smaller amounts)” (https://www.nlm.nih.gov/medlineplus/ency/article/002407.htm).
Lesson learned from my research…. continue to eat a variety of fruits
and vegetables and a well-balanced intake of the recommended servings according
to the food pyramid. In doing so, our bodies naturally undergo the processes
for proper functioning and daily living activities. Any lack will be detected
by a doctor, but we can do our part on our fitness journeys to eat the sources
of these vitamins. I know mom and dad told us to eat our peas and broccoli …..
hey, maybe they were right.
http://www.mayoclinic.org/drugs-supplements/vitamin-e/background/hrb-20060476
No comments:
Post a Comment