Know Your Vitamins

posted: January 27, 2009

Vitamins play a vital role in maintaining the normal functioning of our bodies. They are necessary for health, growth, and vitality and are essential for preventing and curing illness and disease. Here is a list of all the vitamins and their associated health benefits:

Vitamin A: essential for growth, bone development, vision and reproduction and for the maintenance of the integrity of the skin and mucous membranes. Best Food Sources: milk, liver, orange fruits and vegetables (e.g. cantaloupe, carrot), dark green leafy vegetables (kale, collards, spinach).

Vitamin B1: Also known as Thiamin, it helps convert carbohydrates into energy and aids in the metabolism of proteins and fats. Enhances circulation, helps prevent depression and in optimizing brain function.  Best Food Sources: yeasts, liver, pork, whole-grain cereals, rye and whole-wheat flour, wheat germ, navy and kidney beans.

Vitamin B2: Also known as Riboflavin, it works with other complex B vitamins to complete several reactions in the energy cycle. Known to boost the production of red blood cells and antibodies. Helps prevent cataracts. Best Food Sources: Riboflavin enhanced breads and cereals, red meats, green and leafy vegetables, dairy products.

Vitamin B3: Also known as Niacin, like all B-complex vitamins, is important for converting calories from protein, fat and carbs into energy. Also helps the digestive system function and promotes a normal appetite along with healthy skin and nerves. Best Food Sources: meat, poultry, fish, peanuts, yeast, milk and eggs contain small amounts but is an excellent source of tryptophan (an equivalent to B3).

Vitamin B5: Also known as Pantothenic Acid, it promotes a large number of metabolic reactions essential for growth and well-being. Best Food Sources: peas, beans, lean meat, poultry, fish, whole-grain cereals.

Vitamin B6: Also known as Pyridoxine, helps reduce the risk of heart disease by decreasing the levels of homocysteine in the blood. It is a complex crystalline found in all cells, particularly in the gastrointestinal tract, nervous system and bone marrow. It is destroyed by alcohol. Best Food Sources: poultry, fish, pork, eggs, soybeans, oats, whole grains, bananas, nuts and seeds.

Vitamin B7: Also known as biotin, it plays a role in the metabolic processes that lead to the formation of fatty acids and glucose. Also helps break down amino acids and carbs. Best Food Sources: liver, cauliflower, salmon, carrots, bananas, cereals, yeast.

Vitamin B9: Also known as Folic Acid, is necessary for the production and maintenance of new cells. Having enough folic acid in pregnancy can prevent birth defects and premature births. Best Food Sources: leafy greens (spinach and turnip greens), broccoli, asparagus, mushrooms, liver, dry beans, peas, fortified cereals and grain products, fortified juices.

Vitamin B12: Also known as cobalamin, works with folic acid to produce healthy red blood cells and prevent anemia. Also helps maintain the nervous system. Best Food Sources: meat, milk products, eggs, cheese, chicken, fish.

Vitamin C: Also known as Absorbic Acid, is essential for healing wounds, strengthening the immune system, and for preventing cell damage. Aids in the formation of collagen, a protein important in the formation of healthy skin, tendons, bones and supportive tissues. May also be associated with delayed aging and disease prevention by destroying free radicals. Best Food Sources: citrus fruits and juices, tomatoes, berries, whole potatoes, green and red peppers, broccoli, spinach, cabbage.

Vitamin D: Essential for calcium metabolism, it helps maintain strong bones and teeth and helps to prevent osteoporosis. Lately has received a lot of news attention as studies have suggested it may block cancer cell proliferation or improve blood vessel and immune system functions. It is produced naturally in the body through exposure to the sun's ultraviolet rays. Best Food Sources: fortified milk and cereals, eggs, tuna, fish-liver oils.

Vitamin E: neutralizes free radicals in the body that cause tissue and cell damage, protects lungs from damage caused by pollution, and enhances the circulatory system. Best Food Sources: wheat germ, avocado, vegetable oil and margarine, whole grain products, egg yolk, liver, nuts, peanut butter.

Vitamin K: Essential for the synthesis of certain proteins, proper kidney function and bone growth and repair. It also aids in the clotting of blood. Best Food Sources: leafy green vegetables, dairy products, broccoli, soy bean oil, green tea, cheese.

Please note: if you are taking vitamin supplements be sure not to surpass the daily recommended dosages. Over-consumption of vitamins can be toxic and cause mild to severe side effects.