Vitamins are organic substances that are essential for the growth and maintenance of living organisms. We unlike plants have to get vitamins through the foods we eat. Plants have it easy because they can make vitamins themselves. There are two categories of vitamins. The first is fat soluble vitamins. These last in the body longer and stick to your fat cells. If you have a well balanced diet you shouldn’t need to take any vitamin supplements. Vitamin D is recommended for women who don’t get much sun exposure depending on where you are living. The second category of vitamins is water soluble. We usually eat these through our foods everyday and they usually go quick through our bodies and out through our urine. Some examples of water soluble vitamins are vitamin C and the B vitamins.
Fat-soluble vitamins
Vitamin A
Functions: Essential for the development of bone, teeth, hair and used to synthesize visual pigments Good source of beta carotene
Food Sources: Yellow fruits and veggies, green vegetables, most dairy products
Symptoms of over dose: Hair loss, bone pain, malformed fetuses
Symptoms of depletion: Dry skin, night blindness
Vitamin D
Functions: Promotes bone development, and aids in the absorption of calcium
Food sources: Fish oils, milk, sunlight
Symptoms of overdose: Stunted growth, kidney damage
Symptoms of depletion: Bone deformities
Vitamin E
Functions: Helps support the function of cells throughout the body; help counter the effects of free radicals in the body
Food sources: Most nuts, broccoli
Symptoms of overdose: Fatigue, nauseas
Symptoms of depletion: Nerve damage
Vitamin K
Functions: Aids in blood clotting
Food sources: Green leafy vegetables, cauliflower, liver
Symptoms of overdose: Liver damage
Symptoms of depletion: chronic bleeding
Water-soluble vitamins
B1 (thiamin)
Functions: Aids in the formation of connective tissues
Food sources: Whole grains, green leafy vegetables
Symptoms of overdose: None reported
Symptoms of depletion: fatigue, water retention
B2 (riboflavin)
Functions: Aid in cell respiration, growth, and coenzyme action
Food sources: whole grains, lean meats, and dairy products
Symptoms of overdose: increased urine color which is usually harmless
Symptoms of depletion: Dizziness, fatigue, stunted growth, eye disorders
B3 (niacin)
Functions: Plays a significant role in metabolism
Food sources: Green leafy vegetables, whole grains
Symptoms of overdose: liver damage, dry skin
Symptoms of depletion: slow metabolism
B5 (Pantothenic acid)
Functions: Aids in the digestion of carbohydrates, proteins, and fats
Food sources: Whole grains, legumes, and eggs
Symptoms of overdose: fatigue, nausea
Symptoms of depletion: None reported
B6 (pyridoxine)
Functions: Aids in amino acid metabolism
Food sources: Most plant foods
Symptoms of overdose: Loss of coordination, numbness
Symptoms of depletion: Mental disorders, skin disorders, and tooth decay
Folic acid (vitamin M)
Functions: Aids in metabolism
Food sources: Dark green leafy vegetables, whole grains
Symptoms of Overdose: Insomnia
Symptoms of depletion: Diarrhea, loss of appetite, constipation
B12
Functions: Aids in metabolism, and forming new cells
Food sources: Meat, dairy products
Symptoms of Overdose: None currently reported
Symptoms of depletion: fatigue, anemia
Biotin
Functions: Used in amino acid and glycogen metabolism
Food sources: Green vegetables, liver
Symptoms of Overdose: None currently reported
Symptoms of depletion: Fatigue, body soreness
Vitamin C
Functions: Antioxidant, helps strengthen immune system, and aids in healing
Food sources: Citrus fruits, dark green leafy vegetables
Symptoms of Overdose: Diarrhea, fatigue
Symptoms of depletion: Weak immune defense
Doug Purcell
Certified Personal Trainer
Alternative Medicine Expert
Owner of www.cardiacgym.com [http://www.cardiacgym.com]
