you unsure which vitamins are in which foods? If so, it's time to change
that because your health could be in jeopardy!
this article, I will discuss the various fat-soluble vitamins and get you on
your way to creating a healthy diet!
A vitamin is an organic substance or chemical found in food that is absolutely
necessary for normal growth, health, and bodily functions. Vitamins help
the body to resist infection, as well as to increase mental alertness.
It is best to ingest our nutrients through whole foods, but very often we need
to supplement our diet. If needed, choose natural, whole food
vitamins. These vitamins are made from a natural food source and are
absorbed by the body much better than chemically produced vitamins.
Did you know that there are 14 different vitamins that fall into two distinct
categories? These two categories are fat-soluble and water-soluble
Fat-soluble vitamins, on the other hand, includes Vitamins A, D, E and K and
are stored in your body fat and liver if they are not used immediately for
digestion. Excess fat-soluble vitamins can accumulate in your body and reach
Water-soluble vitamins, on the other hand, includes nutrients such as Vitamin
C, choline, biotin and seven B vitamins that dissolve in water and cannot be
stored in the body for extended periods of time. Any excess water-soluble
vitamins are excreted in urine.
The following are descriptions of water-soluble vitamins:
Vitamin C - Look for Vitamin C in broccoli, red peppers, currants,
Brussel sprouts, parsley, rose hips, citrus fruits, and strawberries. Vitamin C
is a powerful antioxidant that protects LDL cholesterol from oxidative
damage. Aids in wound healing, reduces the severity of the common cold,
lowers cataract risk, and helps to lower blood pressure. Aids in repairing
damaged cells, bones and teeth.
Choline - Also known as "lecithin". Found mainly in
soybeans, liver, oatmeal, cabbage, and cauliflower. Small amounts are
present in most B-complex and multivitamin supplements. Choline is essential
for cell membranes, normal brain function, and to facilitate the movement of
fats in and out of our cells. Large consumption of choline results in
smelling like a fish, so only a small amount is needed!
Biotin - Look for biotin in organ meats, oatmeal, egg yolks, soy,
mushrooms, bananas, peanuts, and brewer's yeast. Great for
brittle nails and recommended for diabetes.
Vitamin B1 (Thiamine) - Found in wheat germ, whole wheat, peas, beans,
enriched four, fish, peanuts, and meats. Great for canker sores, recommended
for diabetes, and reduces seasickness. Helps to keep our nervous system,
muscles, and heart working well. It can also relieve tooth pain that
occurs after a visit to the dentist and aids in the digestion of carbohydrates.
Vitamin B12 (Cobalamin) - Look for Vitamin B12 in dairy, eggs, meat,
fish and poultry. A small amount can be found in spirulina, tempeh, and
seaweed. Required for normal nerve cell activity and DNA
replication. Aids in depression, asthma, high cholesterol, and minor
Vitamin B2 (Riboflavin) - Found in dairy, eggs, meat, leafy green
vegetables, and whole grains. Required to process amino acids, fats, folic
acid, and Vitamin B6. Helps our body to convert carbohydrates into the
fuel we run on. Riboflavin helps our vision, refreshes tired eyes, aids in
reproduction, and eliminates sore mouths, lips and tongues. When working with
other vitamins and minerals, it metabolizes fats, proteins and carbohydrates.
Vitamin B3 (Niacin) - Look for Vitamin B3 in peanuts, brewer's yeast,
fish, meat, and whole grains. Aids the body in releasing energy from
carbohydrates. Helps to regulate cholesterol and raises HDL (the good
cholesterol). Improves circulation, creates healthy looking skin, eliminates
bad breath, reduces migraine headaches and dizziness, and can even reduces our
cravings for sweets.
Vitamin B5 (Pantothenic Acid) - Can be found in liver, yeast, salmon,
vegetables, dairy, eggs, grains, and meats. Helps our bodies make antibodies to
fight infection. Converts sugar and fat into energy and reduces fatigue.
Our adrenal glands depend on pantothenic acid to function well.
Vitamin B6 (Pyridoxine) - Found in potatoes, bananas, raisin bran
cereal, lentils, liver, turkey, and tuna. Considered the master vitamin when
processing amino acids and the building blocks of all proteins and some
hormones. Aids in lowering the substance that has been linked to strokes,
heart disease, osteoporosis, and Alzheimer's disease. Helps our body to
produce antibodies, stops nausea, reduces morning sickness, relieves mouth
dryness caused by certain
medications, reduces leg cramps, and reduces numbness in the hands.
Folic Acid (Folate) - Folic acid has made big news recently with the proven
ability to prevent spina bifida, a very serious birth defect. Another
recent study determined that folic acid reduces the risk of breast cancer in
woman who drink alcohol. It can also help milk production in nursing
mothers, reduce pain, make our skin look healthier, kill the germs that cause
food poisoning, help cells grow and divide, and helps to make DNA.
So you can see how important this vitamin really is! You can find folic
acid in green leafy vegetables, citrus fruits, beans, beets, wheat germ
It is amazing how much our overall health can improve by simply being aware of
the important nutrients required to sustain a healthy lifestyle and applying
that knowledge to our everyday food choices. Remember that the only body
you have is yours. Take care of it and it will take care of you!
Nothing on this site is a recommendation as to how to treat any particular
disease or health-related condition. You should not use this site as a
substitute for professional medical advice.For serious ailments, or if symptoms
persist, you must see amedical professional. You should not stop taking
prescribed medication without consulting your doctor.