Vitamins are generally divided into two basic groups: (a) fat-soluble vitamins, and (b) water-soluble vitamins.

FAT-SOLUBLE VITAMINS

Fat-soluble vitamins include A,D,E, and K. They are found in foods of the fatty varieties, since fats are needed to transport these vitamins within the body.

VITAMIN A

One of the most important functions of this vitamin is to maintain the health and well being of the epithelial tissues of the body. These are generally the tissues that line the openings, skin, and mucous membranes.

Vitamin A specifically helps:

Deficiency Symptoms of Vitamin A

The eyes are obvious indicators of vitamin A deficiency. One of the first symptoms is night blindness. Other eye indicators include dry, itchy and inflamed eyeballs.

Susceptibility to colds, flu bacterial and viral infections, especially of the respiratory and urinary tract, is an indicator of vitamin A deficiency.

Rough, dry, scaly, and prematurely aged skins and acne are all deficiency signs.

Sources of vitamin A include beef, liver, carrots, apricots, sweet potatoes, dandelion greens, spinach, cantaloupe, oat flakes, swordfish, butter, and raison bran.

VITAMIN D

Vitamin D is known as the sunshine vitamin, because a chemical reaction of the sun’s ultraviolet rays on the skin produces vitamin D-3.

Food sources with vitamin D are almost exclusively available in oily fish such as herring or salmon; small amounts are also found in foods such as creamy milk and the yolks of eggs.

Vitamin D is a fat-soluble vitamin: It is absorbed with the fats in the diet through the intestinal wall.

Deficiency symptoms of vitamin D include Rickets (bow legs, knock-knees, enlargement of bones), poor growth and lack of bone development, osteomalacia (softening of the bones), muscle numbness, tingling or spasms.

Arthritis and thyroid problems have also been linked to a deficiency in vitamin D.
Vitamin D has been used very successfully in formulations with Vitamin A in topical ointments, which cure painful nappy rash and many other difficult skin conditions.

VITAMIN E

Vitamin E belongs to a group called tocopherols, with the most potent being the Alpha form. If taking in supplement form, look for d-alpha rather than dl-alpha as this synthetic vitamin E has been found to be both ineffective and potentially harmful.

Functions of Vitamin E

Deficiency Symptoms of Vitamin E

Vitamin E can be found in unrefined vegetable oils, seeds, nuts, beans, whole grains and fatty fish.

VITAMIN K

Benefits of Vitamin K:

Vitamin K can be found in kelp, alfalfa, green plants, leafy green vegetables, cow’s milk, yogurt, egg yolks, black strap molasses, polyunsaturated oils, and fish liver oils.

WATER-SOLUBLE VITAMINS

Vitamin B Complex Group

Water-soluble vitamins include the vitamin B complex group and vitamin C. They are linked together in several chemical ways and are formed from bacteria, yeasts, fungi, or moulds. Excess water-soluble vitamins are passed through the body via the urinary tract.

They are responsible for providing energy to the body during the conversion of glucose from carbohydrates. They are also critically required for the metabolism of both fats and proteins, as well as the health and maintenance of the body’s nervous system.

Vitamin B-1 Thiamine is necessary for the proper metabolism of sugar and starch to provide energy. It maintains a healthy nervous system as well as aids in the proper functioning of the heart and other muscles. Stress increases the need for B-1 and all B vitamins.

Vitamin B-2 Riboflavin is critical in the metabolism of carbohydrates, fats, and proteins and is needed in the repair of the nails, skin, and hair.

Vitamin B-3 Niacin is required for the synthesis of sex hormones, as well as being vital to the nervous system. It also aids circulation, and reduces serum cholesterol.

Vitamin B-6 Pyridoxine is involved in the metabolism of fats, especially the unsaturated fatty acids and is required by many amino acids for their metabolism. It is also aids in the production of hydrochloric acid.

Vitamin B-12 is essential for the correct functioning of all cells, especially bone marrow and nervous tissue; it is also required for red blood cell formation.

Vitamin C ASCORBIC ACID

Vitamin C is vital to collagen formation, the connective substance in all cells.
As an antioxidant, it helps defend cells from the effects of smoke, pollution, and other highly reactive substances called free radicals.

Vitamin C helps in healing, in the production of red blood cells, in preventing hemorrhaging, and in fighting bacterial infections. Physical stress increases the need for vitamin C.

Vitamin C can be found in fresh fruits (especially citrus), berries, green vegetables, onions, tomatoes, radishes, and rose hips.

Symptoms of this vitamin C deficiency include a tendency to bruise, swollen or painful joints, bleeding gums, nosebleeds, decreased resistance to infection, and slow healing of wounds or illness. A severe lack of vitamin C may lead to the old sailor’s favorite: scurvy.

Vitamin C is effective with all vitamins and minerals, especially
calcium and magnesium.

Fat-soluble vitamins are stable in temperature changes; hence, they are less likely to be damaged during cooking or freezing. However, a deficiency can occur if the body has problems absorbing them via the intestinal tract, along with fatty foods.

Water-soluble vitamins are not generally stored within the body for any length of time. They are absorbed easily, as they do not rely on the presence of fat or bile to aid absorption.

RDA (Recommended Daily Allowance) is the amount of each vitamin we need to prevent such problems such as Rickets or diseases such as scurvy, not the amounts that our bodies actually need.

As with today’s world full of pollution and mass-produced, genetically modified, and chemically fed foods, it is obvious that both vitamin and mineral intakes need to be supplemented in another form.

Aim to get your vitamins from both fresh foods, ideally organic and quality vitamin supplements.

Article provided by: Roscoe Nash
www.netfit.co.uk