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| What Are Vitamins
A group of substances essential to normal Metabolism, growth and development, and regulation of cell function; vitamins work together with enzymes, co-factors, and other substances.
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| Name Of Vitamin
| Functions
| Sources
| | Vitamin D
| also known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times weekly is adequate to produce the body's requirement of vitamin D. It promotes the body's absorption of
calcium, which is essential for the normal development of healthy teeth and bones. It also helps maintain the adequate blood levels of calcium and phosphorus, which are minerals.
| found in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fish, oysters, and fortified cereals. The body can synthesize vitamin D when the skin is exposed to sunshine.
| | Vitamin E
| also known as tocopherol it is an antioxidant. It is also important in the formation of red blood cells and the use of vitamin k
| found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils (corn, sunflower, soybean, and cottonseed) and products made from them such as margarine.
| | Vitamin K
| Vitamin K is known as the clotting vitamin, because without it blood would not coagulate. Some studies indicate that it helps in maintaining strong bones in the elderly.
| found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybeans, and other vegetables. Bacteria in the intestines normally also produce vitamin K.
| | Thiamine (B1)
| helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart and for healthy nerve cells and the brain.
| found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products and milk, fruits, and vegetables are not very high in thiamine, but when consumed in a large amounts they
become a significant source.
| | Niacin (B3)
| Used for metabolic functions.
| found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin.
| | Vitamin B12
| like the other B vitamins, is important for Metabolism. It helps in the formation of red blood cells and in the maintenance of the Central nervous system
| found in eggs, meat, poultry, shellfish, and milk and milk products.
| | Pantothenic Acid
| pantothenic acid is essential for the metabolism of food. It is also essential in the synthesis of hormones and cholestrol
| found in eggs, fish, milk and milk products, whole-grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef, and other foods.
| | Biotin
| Biotin is essential for the metabolism of proteins and carbohydrates like the other B vitamins, and in the synthesis of hormones and cholesterol.
| found in eggs, fish, milk and milk products, whole-grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef, and other foods.
| | Vitamin c
| It promotes healthy teeth and gums, helps in the absorption of iron, and in the maintenance of normal connective tissue. It also promotes and wound healing .
| found in citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts
| | Vitamin A
| fat-soluble vitamin helps in the formation and maintenance of healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It is also known as retinol, as it generates the pigments that are necessary for the working of the retina . It promotes good vision,
especially in dim light. It may also be required for reproduction and lactation. Beta carotene is a precursor to vitamin A; it has antioxidant properties.
| found in milk, cheese, cream, liver, kidney, and cod and halibut fish oil. All of these sources, except for skim milk that has been fortified with vitamin A, are high in saturated fat and cholestrol. The vegetable sources of beta carotene areFat and cholesterol free. The
body regulates the conversion of beta carotene to vitamin A based on the body's needs. Sources of beta carotene are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most dark green leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta carotene content.
| | Riboflavin
| works with the other B vitamins and is important for body growth and red cell production. Similar to thiamine, it helps in releasing energy from carbohydrates.
| found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans.
| | Pyridoxine (b6)
| The more protein a person eats the more B6 is required to use the protein. It helps in the formation of red blood cells and in the maintenance of normal brain function. It also assists in the synthesizing of antibodies in the immune system.
| Same as other B complex vitamins
| | Folacin
| works with vitamin B12 in the production of red blood cells. It is necessary for the synthesis of DNA, which controls heredity as well as tissue growth and cell function.
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Last Month's Feature on Health facts : Minerals
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