Antioxidants
Antioxidants are substances that may prevent or delay some types of cell damage. Most research has not shown antioxidant supplements to be helpful in preventing diseases.
Vitamins Defined
Es of Foods
There are two types of vitamins: fat-soluble and water-soluble.
Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of some vitamin types and common food sources:
Fat-Soluble Vitamins
Vitamin A – comes from orange colored fruits and vegetables; dark leafy greens, like kale
Vitamin D – can be found in fortified milk and dairy products; cereals; (and of course, sunshine!).
Vitamin E – is found in fortified cereals; leafy green vegetables; seeds; nuts
Vitamin K – can be found in dark green leafy vegetables; turnip/beet greens
Water-Soluble Vitamins
Vitamin B1, or Thiamin – come from whole grains; enriched grains; liver; nuts; seeds
Vitamin B2, or Riboflavin – comes from whole grains; enriched grains; dairy products
Vitamin B3, or Niacin – comes from meat; fish; poultry; whole grains
Vitamin B5, or Pantothenic Acid – comes from meat; poultry; whole grains
Vitamin B6, or Pyridoxine – comes from fortified cereals; soy products
Vitamin B7, or Biotin – is found in fruits; meats
Vitamin B9, or Folic Acid (Folate) – comes from leafy vegetables
Vitamin B12 – comes from fish; poultry; meat; dairy products
Vitamin C – comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers
Purpose of Vitamins
Vitamins are used in many different ways inside your body. Here are some more ways vitamins function in your body:
Vitamin A
One of vitamin A’s main roles is in the production of retinal. Your body uses retinal in the rods and cones of your eyes to sense light and help prevent night blindness.
Vitamin A is also important for your teeth, bones, skin, reproduction, and a healthy immune system. Vitamin C is vital to the formation of collagen, which keeps your blood vessels strong and holds your teeth in their sockets. In addition, vitamin C is important to wound healing and helping your body absorb iro.
Why Are Vitamins Important?
Most vitamins can be found in the food that we eat or from vitamin supplements.
The Role Of Vitamins
The nutrients that you get from vitamins helps your body to carry out essential functions such as:
Production of skin, bone and muscle Strengthening of the immune system Maintenance and repair of cells, tissues and organs Converting food into energy
There are a wide range of vitamins with most of them having multiple functions. Some of the most commonly known types are: Vitamin B9, B12, C, D and K.
Fat-soluble vs water-soluble vitamins
The solubility of a vitamin determines how that vitamin acts within the body, they can either be fat-soluble or water-soluble.
Fat-soluble vitamins
Fat-soluble vitamins are soluble in lipids (fats). They are absorbed in fat globules that travel into general blood circulation through the lymphatic system of the small intestine. Fat-soluble vitamins are:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-soluble vitamins
Water-soluble vitamins are not stored in the body, meaning the body needs a continuous supply of them in order to get the required nutrients.
Water-soluble vitamins are:.