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Hello again. I hope you are enjoying these articles and the information may be of some use to you. I would be happy to answer any questions you may have on nutrition in the diet so please feel free to contact me on the mail address below. Vitamins are essential nutrients found in foods. The requirements are small but they perform specific and vital functions essential for maintaining health. |
The two types of vitamins are classified by the materials in which they will dissolve. Fat-soluble vitamins — vitamins A, D, E and K — dissolve in fat before they are absorbed in the blood stream to carry out their functions. Excesses of these vitamins are stored in the liver. Because they are stored, they are not needed every day in the diet, however because they are stored for long periods, they generally pose a greater risk for toxicity than water-soluble vitamins when consumed in excess. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals.
Vitamin A, also called retinol, has many functions in the body. In addition to helping the eyes adjust to light changes, vitamin A plays an important role in bone growth, tooth development, reproduction, cell division and gene expression.
Vitamin D plays a critical role in the body’s use of calcium and phosphorous. It increases the amount of calcium absorbed from the small intestine and helps form and maintain bones.
Vitamin E acts as an antioxidant, protecting vitamins A and C, red blood cells and essential fatty acids from destruction.
Vitamin K plays an essential role in normal blood clotting and helps promote bone health.
By contrast, water-soluble vitamins dissolve in water and are not stored; they are eliminated in urine. We need a continuous supply of them in our diets. The water-soluble vitamins are the B-complex group and vitamin C.
Water-soluble vitamins are easily destroyed or washed out during food storage or preparation. Proper storage and preparation of food can minimize vitamin loss. To reduce vitamin loss, refrigerate fresh produce, keep milk and grains away from strong light, and use the cooking water from vegetables to prepare soups.
Vitamin B-Complex
Eight of the water-soluble vitamins are known as the B-complex group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, vitamin B12, biotin and pantothenic acid. These vitamins are widely distributed in foods. Their influence is felt in many parts of the body. They function as coenzymes that help the body obtain energy from food. They also are important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation.
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