Vitamins

Water soluble vitamins flow throughout the body easily with excess being excreted by the kidneys. Therefore, they do not generally reach toxic levels, but it is possible. Niacin, vitamin B 6, folate, choline, and vitamin C have limits on consumption. At high levels over an extended period of time, vitamin B6 can cause nerve damage. 

Vitamin B1 or Thiamine is part of an enzyme for energy metabolism and important for nerve function. It is found in many foods including pork, whole grain and enriched bread or cereals, legumes, nuts, and seeds. Vitamin B 2, or Riboflavin is part of an enzyme for metabolism, important for vision, and healthy skin. Riboflavin is found in milk and milk products, leafy green vegetables, whole grain or enriched bread or cereals. Vitamin B3 or Niacin is also part of an enzyme needed for energy metabolism and is important for nervous, digestive, and skin health. Sources of Niacin include meat, poultry, fish, whole grain and enriched bread or cereals, mushrooms, asparagus, leafy green vegetables, and peanut butter. Pantothenic acid and Biotin are both found in enzymes involved in metabolism and widespread in many foods. Biotin is also produced by bacteria in the intestinal tract. Vitamin B 6, Pyridoxine, is part of an enzyme needed for protein metabolic pathways and helps to make red blood cells. Good sources of vitamin B6 are meat, poultry, fish, vegetables, and fruits. Folic acid is part of an enzyme needed for DNA, new cells, and red blood cells. Leafy green vegetables, legumes, seeds, orange juice and liver are good sources of folic acid. Vitamin B12 or Cobalamin is part of an enzyme for making new cells and important for nerve function. Meat, poultry, fish, seafood, eggs, milk and milk products provide B 12. Vitamin C or ascorbic acid is an antioxidant, part of an enzyme needed for the metabolism of protein, important for the immune system, and aids in iron absorption. Ascorbic acid or vitamin C is found only in fruits and vegetables. Citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangos, and kiwifruit are good sources of vitamin C. 

Fat soluble vitamins can be stored within the body and are not excreted as easily from the body as water-soluble vitamins. Adequate amounts of these substances are important, but excess of fat-soluble vitamins can become toxic. 

Fat-soluble vitamins include A, D, E and K. Vitamin A and precursor beta-carotene aids healthy vision, skin, mucous membranes, immune system, and bone and tooth growth. Vitamin A from animal sources is present in milk, cheese, cream, butter, eggs, and liver. Beta-carotene is present in leafy dark green vegetables, dark orange fruits such as cantaloupe or apricots, and vegetables including carrots, winter squash, sweet potatoes, and pumpkin. Vitamin D is necessary for adequate calcium absorption. Egg yolks, liver, fatty fish, fortified milk and margarine contain vitamin D. The skin makes vitamin D when exposed to sunlight. Vitamin E is an antioxidant that promotes integrity of cell walls. Vitamin E is found in polyunsaturated plant oils like soybean, corn, cottonseed, or safflower; leafy green vegetables, wheat germ, whole grain products, liver, egg yolks, nuts, and seeds. Vitamin K is essential for normal blood clotting factors. Green vegetables are a source of vitamin K including kale, collard greens, spinach, broccoli, Brussel sprouts, and asparagus. Vitamin K is also produced by bacteria in the intestinal tract.  

This is a brief overview of vitamins and physiological processes associated with these essential nutrients. Vitamins play many vital roles in the body including energy metabolic enzymes, skin, digestive, nervous system, red blood cell production, immune system, mucous membranes, absorption of calcium, blood clotting, bone and tooth growth. For optimal health, it is very important to consume an adequate number of vitamins. For excellence in nutrition software, please visit tpnbodyperfect.com.