Vitamins are an essential part of our being. I found this article very informative and thought I’d share some important parts of it. I love learning about the many different vitamins out there, and to be honest, most foods I consume are solely because of the great health benefits they have from the naturally occurring vitamins they contain. Later, I will focus on specific vitamins and they’re benefits, but here is a breakdown of the essential vitamins that we should all be consuming daily.
|Fat-Soluble Vitamin Chart||Official Vitamin|
|Vitamin A (Retinol)||Yes|
|Vitamin D (Calciferol)||Yes|
|Vitamin E (Tocopherol | Tocotrienols)||Yes|
|Coenzyme Q10 (CoQ10 | Ubiquinone)||No*|
|Water-Soluble Vitamin Chart||Comment||Official Vitamin|
|Vitamin B1 (Thiamine)||B vitamin||Yes|
|Vitamin B2 (Riboflavin)||B vitamin||Yes|
|Vitamin B3 (Niacin)||B vitamin||Yes|
|Vitamin B5 (Pantothenic Acid)||B vitamin||Yes|
|Vitamin B6 (Pyridoxine)||B vitamin||Yes|
|Vitamin B12 (Cobalamin)||B vitamin||Yes|
|Vitamin C (Ascorbic Acid)||Yes|
|Vitamin P (Bioflavonoids)||No*|
|Biotin (Vitamin H)||B vitamin||Yes|
|Folic Acid (Folate | Vitamin B9)||B vitamin||Yes|
|Inositol (Myo-Inositol | Vitamin B8)||B vitamin||No*|
|PABA (Para-AminoBenzoic Acid)||B vitamin||No*|
|*||Essential nutrients with vitamin-like qualities considered by some as vitamins, but not widely or officially recognized as such.|
Fat-Soluble Vitamins vs Water-Soluble Vitamins
Vitamins are usually classified according to whether they are fat soluble or water soluble. Vitamins A, D, E, K, and CoQ10 are fat soluble. The rest in the vitamin list above are water soluble.
Fat-soluble vitamins need the presence of fats and certain minerals to be absorbed by the digestive system, and are stored mainly in the liver and fatty tissues. Since they are stored in the body, they do not need to be consumed as regularly as water soluble vitamins, but pose greater risk of toxicity when taken in excess. I usually take my vitamins after a meal, some in the morning after breakfast, and some in the evening after dinner. When I have fat-soluble vitamins, I make sure to have had some fat with my meal to help with absorption, and if it’s not within a half hour of my last meal, I usually take them with a scoop of peanut butter.
Water-soluble vitamins, on the other hand, are not stored in the body in significant amounts. They are normally readily excreted in urine, and so must be replenished into the body daily to avoid being depleted. They are also more easily lost in cooking.
What Vitamins Do
All the vitamins are essential for sustaining life. A deficiency in any vitamin causes disease symptoms that can only be cured by intake of the vitamin. Each vitamin has a number of functions, some of which overlap with those of other vitamins. They are needed for normal growth, and play a part in the health of almost every organ. They enable many critical bio-chemical processes that take place in the body to sustain health and life. Some play a role in absorption and metabolism of carbohydrates, proteins, fats, and minerals. Others are important for brain function, resistance to infection, fertility, and proper functioning of the digestive system.
All have a role in fighting disease and aging. Vitamins have been tested to slow or reverse diseases such as cancer, dementia, osteoporosis, chronic fatigue syndrome, high blood pressure, atherosclerosis, heart diseases, and many others. Most people notice that their urine looks brighter after taking vitamins, which is completely normal. It’s your body’s way of excreting what it doesn’t need. Vitamins must be taken with food to be absorbed by the body.
Information from www.healthsupplementsnutritionalguide.com