Everything to Tell About Vitamins

Vitamins are organic substances that are essential for the growth and maintenance of living organisms. We unlike plants have to get vitamins through the foods we eat. Plants have it easy because they can make vitamins themselves. There are two categories of vitamins. The first is fat soluble vitamins. These last in the body longer and stick to your fat cells. If you have a well balanced diet you shouldn’t need to take any vitamin supplements. Vitamin D is recommended for women who don’t get much sun exposure depending on where you are living. The second category of vitamins is water soluble. We usually eat these through our foods everyday and they usually go quick through our bodies and out through our urine. Some examples of water soluble vitamins are vitamin C and the B vitamins.

Fat-soluble vitamins

Vitamin A

Functions: Essential for the development of bone, teeth, hair and used to synthesize visual pigments Good source of beta carotene Food Sources: Yellow fruits and veggies, green vegetables, most dairy products Symptoms of over dose: Hair loss, bone pain, malformed fetuses Symptoms of depletion: Dry skin, night blindness

Vitamin D

Functions: Promotes bone development, and aids in the absorption of calcium Food sources: Fish oils, milk, sunlight Symptoms of overdose: Stunted growth, kidney damage Symptoms of depletion: Bone deformities

Vitamin E

Functions: Helps support the function of cells throughout the body; help counter the effects of free radicals in the body Food sources: Most nuts, broccoli Symptoms of overdose: Fatigue, nauseas Symptoms of depletion: Nerve damage

Vitamin K

Functions: Aids in blood clotting Food sources: Green leafy vegetables, cauliflower, liver Symptoms of overdose: Liver damage Symptoms of depletion: chronic bleeding Water-soluble vitamins

B1 (thiamin)

Functions: Aids in the formation of connective tissues Food sources: Whole grains, green leafy vegetables Symptoms of overdose: None reported Symptoms of depletion: fatigue, water retention

B2 (riboflavin)

Functions: Aid in cell respiration, growth, and coenzyme action Food sources: whole grains, lean meats, and dairy products Symptoms of overdose: increased urine color which is usually harmless Symptoms of depletion: Dizziness, fatigue, stunted growth, eye disorders

B3 (niacin)

Functions: Plays a significant role in metabolism Food sources: Green leafy vegetables, whole grains Symptoms of overdose: liver damage, dry skin Symptoms of depletion: slow metabolism

B5 (Pantothenic acid)

Functions: Aids in the digestion of carbohydrates, proteins, and fats Food sources: Whole grains, legumes, and eggs Symptoms of overdose: fatigue, nausea Symptoms of depletion: None reported

B6 (pyridoxine)

Functions: Aids in amino acid metabolism Food sources: Most plant foods Symptoms of overdose: Loss of coordination, numbness Symptoms of depletion: Mental disorders, skin disorders, and tooth decay

Folic acid (vitamin M)

Functions: Aids in metabolism Food sources: Dark green leafy vegetables, whole grains Symptoms of Overdose: Insomnia Symptoms of depletion: Diarrhea, loss of appetite, constipation

B12

Functions: Aids in metabolism, and forming new cells Food sources: Meat, dairy products Symptoms of Overdose: None currently reported Symptoms of depletion: fatigue, anemia

Biotin

Functions: Used in amino acid and glycogen metabolism Food sources: Green vegetables, liver Symptoms of Overdose: None currently reported Symptoms of depletion: Fatigue, body soreness

Vitamin C

Functions: Antioxidant, helps strengthen immune system, and aids in healing Food sources: Citrus fruits, dark green leafy vegetables Symptoms of Overdose: Diarrhea, fatigue Symptoms of depletion: Weak immune defense

Doug Purcell Certified Personal Trainer Alternative Medicine Expert Owner of www.cardiacgym.com