Importance Of Vitamins In A Diet

Importance Of Vitamins In A Diet
Importance Of Vitamins In A Diet

If a body is like a corporation vitamins work as employees in different departments. Each employee is performing another task to contribute to the overall mission of the organization. When a company does not have enough workers the company can not operate. The body is the same way: vitamin levels must be maintained for a body to function properly
types of vitamins
Vitamins are either fat soluble or water soluble. The fat-soluble vitamins can linger in the body to be used while the water-soluble vitamins travel through the bloodstream. Fat-soluble vitamins can stay in the body for their use is necessary. Water-soluble vitamins however is secreted when the body has enough of it. Translation: consume 250 percent of one’s vitamin C in a glass of orange juice is good but the body gets rid of 150 percent of it for the next trip to the bathroom. Vitamins B and C are water soluble while vitamin A D E and K are fat-soluble.
Vitamins A and B
Vitamin A improves eyesight hair skin and nails. Any fruit or vegetable with a lovely orange or green color naturally contain vitamin A — list includes carrots squash papaya cantaloupe spinach and many more. B vitamins are essential for breaking down carbohydrates into energy. They also play a crucial role in building muscle and support organs such as liver and skin. Many people are familiar with B vitamins under various names: niacin cyanocobalamin folic acid and thiamine are all in B family. This group is found in fortified cereals meat eggs and milk. Vegans can find their B-dose in brewer’s yeast or green leaves. Vegans need to be especially careful with B12 intake — someone taking a supplement while others get it from products like Braggs Liquid Aminos or kombucha tea. Although rare B12 deficiency can lead to neurological damage.
vitamin C
Vitamin C is an antioxidant that helps the body fight free radicals. The American Dietetic Association explains that a free radical is just one oxygen molecule is released when the body digests food but this stray molecule can either steal an additional oxygen molecule from the body causing damage or a vitamin can lose their molecule to stabilize it. Vitamin C helps tissue repair and regenerate the skin. This nutrient is found in citrus peppers strawberries green leaves and a variety of other fruits and vegetables.
vitamin D
This vitamin is nicknamed as the sunshine vitamin” since the sun gives it naturally. When the sun penetrates the skin fills the surface with a dose D vitamin. The National Institute of Health recommends staying in the sun for just 10 minutes a day to get a healthy dose. Otherwise vitamin D is found in meat and dairy products. Vegans can drink milk substitutes like soy or almond milk — both are fortified with vitamin D. This nutrient helps keep bones strong by helping calcium absorption.
Vitamins E and K
Vitamin E is found in spinach nuts seeds and some fruits such as mango and kiwi. Vitamin E acts as a bodyguard to vitamin A by protecting it against oxidation. Be careful when preparing food as this vitamin is extremely sensitive to heat and light. Therefore crude oils contain higher levels of vitamin E than cooking oils. Vitamin K helps blood to clot properly. This nutrient also helps with making bone proteins. Vegetables such as spinach kale cabbage and others are good sources of vitamin K.
Consideration
Before you buy vitamins consider the following: body only have about 30 minutes to absorb a vitamin nutrients before it gets on to be digested. Therefore how well it breaks apart during the first 30 minutes are critical for its effectiveness. A basic acid test can be performed to judge a vitamin potency drop pill in a cup of vinegar. Gently swirl the liquid over five minutes. If vitamin does not dissolve in 30 minutes consider another brand of vitamin. With vitamin supplements is bigger is not always better.
Warning
Vitamin overdose is possible but rare — one must consume an excessive number of pills to overdose. Water-soluble vitamins like B and C is simply flushed down the toilet if an overdose occurs. An overdose of fat-soluble vitamins however can be problematic because the body can store these vitamins for a long time. Symptoms of overdose of vitamin A are hazy vision cracked skin and bad nails. Similarly received from vitamin D-start turning if an overdose. Symptoms of a vitamin E overdose include fragile softened bones and calcium deposits on one’s organs. Vitamin K overdose can cause jaundice.”