Vitamins

In this book, I am going to share with you some vitamins and minerals. There are two types of vitamins that I will be discussing, and that is water-soluble and fat-soluble. Water-soluble vitamins go to sites in the body via blood where they are needed, and any excess can be removed by the kidneys and excreted through the urine. Fat-soluble vitamins are stored in the body's fatty tissue. After reading this, hopefully, you will have more of an insight of the importance of vitamins and minerals an what they do for the body.

Vitamin C

Vitamin C is a water-soluble vitamin that functions to support the structure of bones, cartilage, blood vessels, and muscle. It also helps the immune system and is necessary for collagen production. When the body doesn't have enough, it can cause scurvy, which includes symptoms like muscle and joint pain, tiredness, bleeding and swelling of the gums. With too much in the body, it can cause diarrhea, nausea, cramps, headache, and fatigue. It comes from foods such as citrus fruits, berries, and vegetables (particularly peppers). The RDA for Vitamin C (ages 19 and over) is 90 mg for men and 75 mg for women.

Thiamin aka Vitamin B1

Thiamin is a water-soluble vitamin whose function is to support the growth and development of cells, as well as cell function. It also helps the body release energy from carbs. When the body doesn't have enough, it can cause Beriberi, which affects the cardiovascular system causing a fast heart rate, shortness of breath and leg swelling. There is no known toxic effect of having too much in the body as it eliminates what it doesn't need. It comes in foods as such as whole or enriched grain products, meat products especially pork, legumes, winter squash, nuts. The RDA for Thiamin (ages 19 and over) is 1.2 mg for men and 1.1 mg for women.

Riboflavin aka Vitamin B2

Riboflavin is a antioxidant, water-soluble vitamin whose function is to help the body release energy from macronutrients. When the body doesn't have enough it can cause a sore throat, lesions on the lips and angles of the mouth, fissured and magenta-colored tongue, corneal vascularisation, red, scaly, greasy patches on the nose, eyelids, scrotum, and labia, and normocytic, normochromic anemia. With too much in the body, it is excreted in urine and turns the urine bright yellow. Its sources come in foods such as whole grains, leafy greens, organ meats, eggs, and milk. The RDA for Riboflavin (ages 19 and over) is 1.3 mg for men and 1.1 mg for women.

Niacin aka Vitamin B3

Niacin is a water-soluble vitamin that functions to support macro-nutrient metabolism. It is also essential for the nervous system, digestive system, and skin health. When the body doesn't have enough, it can cause pellagra with symptoms of diarrhea, dermatitis, and dementia. Too much in the body for too long can cause liver damage. Its sources comes from foods such as meat, poultry, and fish; fortified cereals, dairy, and eggs. The RDA for Niacin (ages 14 and over) is 16 mg for men and 14 mg for women.

Pantothenic Acid aka Vitamin B5

Pantothenic acid is a water-soluble vitamin that functions in helping the body release energy from fats veggies. A lack of pantothenic acid can cause burning sensations in the hands and feet and numbness along with poor coordination. With too much, it can lead to diarrhea, heartburn, nausea, dehydration, edema, joint pain, calcification in blood vessels and depression. Its sources come from foods such as meats, whole grains, legumes, fruits, and vegetables. The AI for Pantothenic Acid (ages 14 and over) is 5 mg.

Pyridoxine aka Vitamin B6

Pyridoxine is a water-soluble vitamin that function is to help the body break down protein and maintain a healthy nervous system. It also helps make red blood cells. If the body doesn't have enough, it can cause peripheral neuropathy and a pellagra-like syndrome, with scaly patches and red skin mainly on the scalp, inflammation of the tongue, and small cracks in one or both corners of the mouth. In adults, it can cause depression, confusion, EEG abnormalities, and seizures. With too much in the body, it can cause painful and ultimately irreversible neurological problems with symptoms of pain and numbness of the extremities. Its sources come in foods such as poultry, meats, fish, bananas, whole grains, and avocados. The RDA for Pyridoxine in men 19-50 is 1.3 mg and 51+ is 1.7 mg; in women 19-50 is 1.3 mg and 51+ is 1.5 mg.

Biotin aka Vitamin B7

Biotin is a water-soluble vitamin whose function aids in the metabolism of macronutrients. When the body doesn't have enough, it can cause hair-loss, facial rash, depression, lethargy, tingling, and hallucinations. There is not any toxic effect with too much because any excess in the body is turned into waste. Its sources come in foods such as cereals and grains, liver, yeast, cauliflower, sweet potato, and legumes. The AI for Biotin (ages 19 and over) is 30 mcg.

Folate aka Vitamin B9

Folate is a water-soluble vitamin that functions to help with the development of genetic material like DNA, and it supports the production of red blood cells. Also, it is vital for pregnant women for proper development of the baby, and it helps prevent birth defects of the brain and spine. When there is not enough in the body, it causes megaloblastic anemia, which means the RBCs are larger than usual and not fully developed. Too much in the body can cause abdominal cramps, diarrhea, rash, sleep disorders, irritability, confusion, nausea, stomach upset, behavior changes, skin reactions, seizures, gas, excitability. Its sources come in foods such as leafy greens, bread, cereals, rice, pasta. The RDA for Folate (ages 14 and over) is 400 mcg.

 Cobalamin aka Vitamin B12

Vitamin B12 is a water-soluble vitamin that function aids in cell development (especially of nerve and blood cells). It supports nervous system function and metabolism of proteins and fats. It works with folate as well. When the body doesn't have enough, it causes pernicious anemia, nervous system injury, and a folate deficiency. There are no known toxic effects with too much. It comes in foods such as fish, eggs, meat, poultry, fortified cereals, milk, and products. The RDA for Cobalamin (ages 14 and over) is 2.4 mcg

Vitamin A

Vitamin A is a fat-soluble vitamin that functions include bone and tooth growth; support for the immune system; growing and maintaining healthy skin, hair, and mucous membranes. When the body doesn't have enough, it can cause vision problems including impaired night vision and blindness, skin problems, reduced immunity to infectious diseases. If the body has too much, it can cause nausea, headache, fatigue, cerebral edema, bulging fontanel in infants. It comes in foods such as yellow and orange fruits and vegetables, eggs, cheese, and dark green leafy vegetables. The RDA for Vitamin A (ages 14 and over) is 900 mcg for men and 700 mcg for women.

Beta Carotene

Beta-carotene is an antioxidant that functions as a precursor to Vitamin A. The body turns it into Vitamin A which is needed for healthy skin and mucous membranes, the immune system, and eye and vision health. When the body doesn't have enough, it can cause abnormal visual adaptation to darkness or night blindness, dry skin, decreased resistance to infections. Too much of beta-carotene supplements may lead to too much vitamin A in the body. This can cause side effects including visual disturbances, bone pain, dizziness, drowsiness, liver damage, skin problems, headache, nausea, and vomiting. If too much is ingested by foods, it may cause the skin to turn yellow or orange, a condition called carotenosis. It can be found in foods such as squash, sweet potatoes, lettuce, mango, etc. There is no RDA of beta-carotene as the body only converts as much from foods into vitamin A as it needs.