We need macronutrients, carbohydrates, proteins, and fats for good health, but we also need micronutrients. These are needed in small, even microscopic amounts, but are necessary for disease prevention, health, and even life. Vitamins are one group of micronutrients. They are organic compounds that are soluble in fat (A, D, E, K) or soluble in water (C, B complex). Vitamins work similar to a catalyst to help us use and metabolize the macronutrients. They work together, but have different roles in maintaining all body functions.
Water soluble vitamins are dissolved in water and the excess of these are excreted in the urine. The body stores fat soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can stay in the body for days and sometimes months. Because of this, supplementation should be done with caution, since you can more easily experience toxicity of these vitamins. Let’s look briefly at the 13 essential vitamins:
Vitamin A
Essential for vision, tissues, and skin health and repair; plays an important role in bone growth, and in the immune system. It also may reduce the risk of some cancers, it supports hair and skin health, and it helps the heart, lungs, kidneys, and other organs function correctly. Food sources: sweet potatoes, carrots, pumpkins, squash, greens.
Vitamin D
Critical in the absorption and use of calcium and phosphorus. It is necessary for strong bones and teeth, important in the electrical stability of the heart, and stabilizing blood pressure. When our bodies are exposed to the sun, vitamin D is formed in the skin. It can also be taken as a supplement, but the best source is adequate exposure to sunlight. Source: A 15-minute face-to-the-sun exposure at midday may give you a jolt of 20,000 IU of vitamin D!
Vitamin E
Prolongs the life of the body’s red blood cells, dilates (widens) the blood vessels, and keeps the blood thin. It strengthens the immune system and increases the fertility of both men and women. It seems to help in the prevention of cancer, as well as improving heart and brain health. Food sources: greens, whole grains, wheat germ, nuts, seeds, avocado, kiwi, mango, cantaloupe, blackberries, and blueberries.
Vitamin K
Activates proteins and calcium essential to blood clotting. It also helps with energy production by our mitochondria and with bone health. Food sources: cabbage, cauliflower, spinach, broccoli, sprouts, and greens.
Vitamin C
Necessary for making collagen which is the framework to hold tissues together. It contributes to the health of teeth and gums, aids in the absorption of iron and the formation of hemoglobin, antibodies, and tissue repair. It helps destroy free radicals and may lower the risks of some cancers. Helps make two critical neurotransmitters, serotonin and norepinephrine, and helps with stress from any source. It is most easily destroyed by cooking and oxidation. Food sources: fruits, especially citrus, tomatoes, potatoes, broccoli, bell peppers, cabbage, spinach, strawberries, and Brussels sprouts.
Vitamin B Complex
B1, B2, B3, B5, B6, B12, Folic acid, and Biotin assist in the health and maintenance of the nerves, eyes, digestion, skin, sex glands, sebaceous glands, bone marrow, regulation of appetite, growth, production of hormones and digestive juices, prevention of anemia, metabolism of macronutrients, and in many other complex body functions. All B vitamins are found in Brewer’s yeast. B12 is actually made by the bacteria in our mouth and nasopharynx. The B vitamins are easily destroyed by long cooking and high temperatures. Food sources: whole grains, seeds, nuts, wheat germ, bran, lentils, beans, and greens.
In conclusion, vitamins are best employed by the body when derived from natural food sources available to most people from a well-rounded, wide variety of fruits, vegetables, grains, and nuts. Some may need supplements to boost their supply, but this depends on their diet, lifestyle, and overall health. Here’s to adding spark to your life!
Sources: The Healthy Lifestyle by Sunlight Education Ministry Publications; The Divine Prescription by Gunther B. Paulien; Vitamins: What are they, and what do they do? (medicalnewstoday.com/articles/195878; Vitamin K: Health benefits, daily intake, and sources (medicalnewstoday.com/articles/219867#sources); health.harvard.edu/staying-healthy/listing_of_vitamins