Facts about vitamins you may not know

Vitamin supplements are not a substitute for a healthy, balanced diet. We know we need them in our diets but not everyone understands what vitamins contribute to keeping us healthy and if we get enough from the food we eat.

Vitamins are classified according to how they are absorbed and stored in the body, either fat-soluble or water-soluble. That is why certain types of foods are recommended for consumption more often than others each day.

Fat-soluble vitamins: Vitamins A, D, E and K are soluble only in fats. The body can store fat-soluble vitamins in the liver and fatty tissue.

1. Vitamin A is needed to maintain healthy skin and eyes. It is key to the function of the immune system, the maintenance and growth of teeth, nails, bones and hair as well as to acting as an antioxidant.  Vitamin A works in tandem with Vitamins C and E and can be found in fish oils along with Vitamin D. Food sources of Vitamin A include eggs and dairy products and meats such as as liver and kidney.
2. Vitamin D is necessary for the formation of strong teeth and bones and for the metabolism of Calcium and Phosphorus. As with Vitamin A, it naturally occurs in fish oils. Eggs and dairy products are good sources of Vitamin D. Our bodies also make Vitamin D naturally when exposed to the sun from 15 to 30 minutes.
3. Vitamin E is an antioxidant and is needed for the metabolism of polyunsaturated fatty acids and the functioning of the immune system. It works in harmony with Selenium and Vitamin A but should not be taken with inorganic Iron. Vitamin E is found in nuts and seeds
4. Vitamin K is needed for normal blood clotting. Green vegetables, eggs and dairy products, liver and kidney meats are good sources of the vitamin. Since it is involved with blood clotting, Vitamin K can neutralize the effects of warfarin, the blood-thinning drug.

Water-soluble vitamins: Vitamin C and the B vitamins are soluble in water. Since most excess water-soluble vitamins are excreted in the urine, foods containing these vitamins need to be consumed more often.

1. Vitamin C is an antioxidant that also contributes to the health of teeth and gums, the proper functioning of the immune system and the production of collagen. It works with Vitamin E and enhances the absorption of Iron and the the effectiveness of B-12, Folic Acid and B-6. Vitamin C is found in fruits such as Kiwi, citrus and tomatoes as well as in red and orange vegetables.
2. Vitamin B is a family of vitamins that includes Vitamins B1, B2, B6 and B12 that all interact with the others.

• B1 (Thiamin) releases energy from carbohydrates. It is necessary for goo muscle coordination, energy production and for appetite, digestion and nerve activity. Sources of this vitamin include nuts and seeds, legumes, wholegrain breads and cereal, and meats such as pork, kidney and liver.
• B2 (Riboflavin) releases energy from protein, fat and carbohydrates in addition to promoting healthy skin and eyes. This vitamin can be found in the same foods as B1 in addition to seafood and green vegetables.
• B3 (Niacin) releases energy from protein, fat and carbohydrate, and is involved in cholesterol production.
• B6 (Pyridoxine) breaks down protein and helps to make red blood cells. It also is involved in the metabolism of polyunsaturated fatty acids. Good sources of B6 include meat, green vegetables, nuts and seeds, wholegrain bread and cereals.
• B12 (Cyanocobalamin or Cobalamin) helps make red blood cells, nerve cells, gene material and breaks down carbohydrates and fat. B12 is found in meat, seafood, eggs and dairy products. Since Vitamin B12 is found only in animal products, vegans have access to B12 only as a supplement or in dairy products.

Provitamins are substances that the body can convert into vitamins. Examples include beta-carotene, a precursor of vitamin A, as well as a type of steroid in the skin that, after exposure to the sun's ultraviolet rays, is used by the body to make vitamin D.

Although only 13 vitamins essential to health have been discovered, other vitamin-like substances, such as bioflavonoids, have also been identified. Some appear to be essential to health, but Recommended Dietary Allowances (RDAs) for them have not yet been established. Researchers believe there are probably many more substances that may optimize health and fall into the vitamin category so they advise eating a wide variety of foods to ensure complete nutrition.

More is not always better when it comes to vitamins and minerals. For example, because they are not excreted the same way as water-soluable vitamins, those that are fat-soluble are stored in our bodies so too much can cause harm.  We only need very small amounts of vitamins each day, typically a few milligrams or even fractions of milligrams.

Some vitamins can interfere with prescribed medication. It is important If you take vitamin supplements or are thinking of using them, that you check with your pharmacist or doctor, particularly if you are on medication.