We Should Know
Or Be Properly Informed
About Vitamin Information

We don't know much about Vitamin, do we?

If we equip ourselves with vital, relevant vitamin information, we get to enhance our health and well-being, significantly.

You wonder why I want to touch on vitamins?

Yes, most of us think that we know all that's need to know about vitamins......

I thought I know much about vitamins, can even consider myself an "expert" on it.......

But the truth is -

Sad to say, you (and I), we don't know much about vitamins. We're actually quite ignorant on the subject.

To illustrate my point, do you know that vitamins aren't sources of energy like carbohydrate and fat but they're essential for energy metabolism, cell production, bone formation and overall good health?

Or do you know that Vitamin C is actually an active agent in promoting collagen production and in lowering blood cholesterol?

Because of ignorance and because of take it for granted "know it all" attitude, we could have missed out a lot on vital vitamin information, which, if we know or been informed, will greatly enhance our body's health and well-being.

Um........

I'll try to bridge this informational gap on vitamins by providing you with good relevant materials......

I hope it'll help you to be better-informed about vitamins and you can then leverage on the knowledge to improve your body's health.

All set to go?

Vitamins are organic compounds found in food which are essential for growth, maintenance, tissue repair and reproduction.

They help our bodies fight damage from free radicals, highly reactive compounds that create oxidative damage to your cells.

Our bodies cannot produce vitamins so we've to source them from food we eat or from supplements we take.

There're 2 types of vitamins: water soluble and fat soluble.

Water soluble vitamins:

• Vitamin C
• The 8 forms of B vitamins - B1, B2, B3, B6, B12, biotin, folate and panothenic acid

These vitamins are used by your body very quickly and excess amount is excreted through urination. Hence, they need to be consumed daily.

Fat soluble vitamins:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

These vitamins are used up very slowly and can be stored in your liver and body. They also have the potential to be toxic.

Vitamins function in many metabolic reactions which take place as food is utilized in your body.

The water soluble vitamins function as co enzymes. They combine with a protein to form enzymes which promote release and utilization of energy.

The fat soluble vitamins act as regulators of specific metabolic activity.

Nearly all foods contain a mixture of vitamins.

However, specific foods are known to be very good sources of some vitamins. For example, citrus fruits contain large amounts of vitamin C, but they also supply small amounts of other vitamins and minerals as well.

Some vitamin loss occurs the minute food is harvested.

Vitamin losses occur by oxidation, by light, by heat, by exposure to acids and alkali, and by leaching into water.

To prevent vitamin loss, prepare your food by:

• Peeing thinly or cooking in skin
• Cooking until just tender, not mushy
• Cutting in large pieces
• Using minimum amount of water
• Cooking with lid on
• Serving immediately

Standards and guides have been established for estimating the amount of vitamins which you should get daily.

The Recommended Dietary Allowances (RDA) developed by the Food and Nutrition Board provide the best scientific information on your vitamin requirements.

Vitamin A

1. Optimal intake: 4,000 IU
2. What it does: promotes good eyesight, healthy skin, bones and teeth; protects against heart disease; boosts immunity; helps reduce wrinkles and age spots
3. Good food sources: carrots; dark green and yellow veggies; orange fruits; eggs; milk; cheese

Vitamin B1

1. Optimal intake: 1.1 mg
2. What it does: keeps nervous system, heart and muscles functioning normally; improves mood and mental attitude; combats motion sickness
3. Good food sources: whole grains; oatmeal; peanuts; lean pork; most veggies, milk; seeds

Vitamin B3

1. Optimal intake: under age 50 - 1.3 mg; over age 50 - 1.5 mg
2. What it does: promotes healthy skin; aids digestion; lowers high blood pressure, boosts energy
3. Good food sources: lean pork; swordfish; mackerel; chicken; whole-grain bread and cereal; wheat germ; fish; eggs; milk; nuts, dates; prunes

Vitamin B6

1. Optimal intake: 14 mg
2. What it does: promotes new cell growth; helps regulate blood sugar; boosts immunity; improves nerve function and memory; may help lower risk of heart attack/stroke
3. Good food sources: wheat germ; soybeans; lean meat and poultry; eggs; oats; walnuts; lentils; green leafy veggies

If you're diabetic, this vitamin information helps you to control your blood sugar level.

Vitamin B12

1. Optimal intake: 2.4 mcg
2. What it does: increases production of red blood cells; promotes healthier nervous system; boosts energy; improves concentration and memory and balance

If you're anemic, this vitamin information tells you that taking vitamin B12 will increase your production of red blood cells.

3. Good food sources: meat; fish; eggs; milk, cheese; clams

Biotin

1. Optimal intake: 30 mcg
2. What it does: eases muscle pains; alleviates skin conditions such as eczema and dermatitis; may prevent hair from turning gray
3. Good food sources: egg yolk; soy flour; brewer's yeast; milk

Folate

1. Optimal intake: 400 mcg
2. What it does: promotes healthy skin; improves concentration and mood; aids in digestion; prevents some birth defects, protects against heart attack/stroke
3. Good food sources: fortified cereals; dark leafy greens; carrots; avocados; asparagus; orange; apricot; pumpkin

Pantothenic Acid

1. Optimal intake: 5 mg
2. What it does: essential for normal cell growth, helps convert sugar and fat into energy, aids in wound healing, prevents fatigue
3. Good food sources: meat; whole grains; wheat germ; bran; green veggies; nuts; chicken

Vitamin C

1. Optimal intake: 75 mg
2. What it does: aids in collagen production, helps lower blood cholesterol, boosts immune system
3. Good food sources: citrus fruits; berries; kiwis; green leafy veggies, broccoli; tomatoes, potatoes

Vitamin D

1. Optimal intake: under age 50 - 200 IU, Age 51 to 70 - 400 IU, Over age 70 - 600 IU
2. What it does: increases calcium absorption and utilization which translates into strong bones and teeth
3. Good food sources: tuna; salmon; herring; fortified milk and dairy products; also derived from exposing skin to sun

Vitamin E

1. Optimal intake: 30 IU
2. What it does: lowers risk of cardiovascular disease, enhances immunity; aids in production red blood cells, muscles and tissues, reduces signs of sun damage
3. Good food sources: vegetable oils; sweet potatoes; avocados; dark leafy greens, Brussels sprouts; wheat germ; whole grain cereals; eggs

Vitamin K

1. Optimal intake: 65 mcg
2. What it does: promotes proper blood clotting; helps maintain healthy bones and heals fracture
3. Good food sources: canola, safflower and soybean oils; broccoli; kale; spinach; cabbage; cauliflower; bran

Are you going to use the vitamin information for your body's health and well being?

Hey, try out the vitamin chart that lists good food sources for each vitamin.

You'll do fine in your health!

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