Vitamins and their natural sources

All vitamins can be found in a bottle, but do we know where to look for them in their natural sources? 

When most people think of vitamins they think of a pill, or several pills, as their source. If you asked about the "natural" source of specific vitamins you would probably hear that you can find vitamin C in an orange or vitamin D from the sun. To refresh our memories, or perhaps to learn this for the first time, let's take a look at the basic vitamins, what they do for us and where, in nature, they can be found.

Please note that this is provided as information only, and is in no way meant to help with any self-diagnosis. As with everything health related, if you believe you may have a deficiency or wish to know how much of a vitamin you should be taking, see your physician.

Vitamin A and beta-carotene: Vitamin A aids in maintaining good vision, such as preventing night blindness and cataracts, as well as reducing the risk of heart attacks and some forms of cancer. Beta-carotene is a
compound that makes up the red, orange and yellow pigments in plants that, when in the body, is converted into vitamin A. Excellent natural sources of vitamin A are raw carrots, sweet potatoes, winter squash, spinach, and cantaloupe.

Vitamin B1 - thiamine: Helps convert blood sugar to energy, forms red blood cells, maintains skeletal muscle. Sources are pork, sunflower seeds, whole grains, beans, seafood.

Folate: A B vitamin called folic acid, aids in metabolism and all of the body's biological reactions. It has recently been found to be especially important in pregnancy, as it aids in development of the fetus while preventing neural tube defects such as spina bifida and incomplete brain formation. sources are beans, spinach and other leafy greens, wheat germ, oranges, and mushrooms.

Vitamin B2 - Riboflavin: Aids in production of body energy. The more active you are the more B2 you need. It also protects against cancer and anemia. Sources of B2 are milk, yogurt, chicken, leafy green vegetables, fruit and almonds.

Vitamin B3 - Niacin: Required for proper metabolism of carbohydrates, fats and protein, as well as production of digestive acid. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system. Sources are chicken breast, canned tuna, Brewer's yeast, peanut butter, beans, and sunflower seeds.

Vitamin B5 - pantothenic acid: Vitamin B5 has been found to help fight depression, reduce stress, metabolize carbohydrates, fats and proteins, and aid in the functioning of the gastrointestinal tract. Its presence is needed to produce healthy red blood cells, antibodies, cholesterol and Vitamin D. Sources are organ meats, fish, grains, egg, peanuts and peas.

Vitamin B6 - Pyroxidine: Often hailed as a wonder vitamin as it aids in the treatment of many disorders, such as: PMS, carpal tunnel syndrome, depression, nervous disorders, hyperactivity, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia, and maintains a strong immune system. Sources are bananas, chicken, baked potatoes, chick peas, fortified cereals, oats, and peanuts.

Vitamin B12: Increases energy, reduces stress, improves memory, and aids the digestive system and strengthens the immune system. Sources are fresh fish, dairy products, beef and pork, and eggs.

Vitamin C: Vitamin C is known for fighting colds and cancer as well as enforcing strong teeth, healthy gums, and prevention of heart disease and cataracts. Sources of vitamin C are strawberries, melons, citrus fruit, broccoli, brussel sprouts, red peppers and cranberry juice.

Vitamin D: Builds and maintains strong bones and teeth as it aids in calcium absorption. It is also believed to aid in treatment of psoriasis, tuberculosis and cancers. Sources are the sun (5-10 minutes, 3 times per week), egg yolks, fatty fish, fortified milk, and liver.

Vitamin E - tocopherol: Protects cells from damage caused by destructive oxygen molecules (free radicals), aids in prevention of certain cancers, cataracts, and heart disease and improves the immune system. Sources are vegetable oil, mayonnaise, peants, whole grains, wheat germ, sunflower seeds, sweet potatoes and yams.

Vitamin K: Vitamin K plays an important function in blood clotting, maintaining healthy bones as well as aiding in the healing of fractures. Sources are leafy green vegetables, fruits, beets, potatoes, eggs, seeds, dairy products, meats, and is also made by bacteria in stomach.

Vitamn P - bioflavinoids: Vitamin P is a group of bioflavinoids that includes hesperidin, citrin, rutin, quercetin, calechin, flavone, and flavonals. They protect the capellary lining which is made up of the tiniest blood vessels in the body, as well as aid in the absorption and processing of Vitamin C. Sources are fruits, as bioflavinoids are actually a group of colored substances that are found in fruit skin and the pulp of the fruit.

As you can see, eating a well balanced diet is the best way to ensure getting adequate vitamins. If you feel you may need to supplement, along with eating a healthy diet, please consult your physician for your recommended daily allowances.

Is the sugar harmful?

The sugar is glucose, necessary for almost all processes associated with metabolism. Consequently, one would think that sugar is useful. However, to the dissapointment of everyone who loves sweets, it is not.

Because the refined sugar, honey or sweeteners such as maple syrup, brown sugar and white flour, represent carbohydrates, which do not contain essential nutrients, or contain them in very small quantities. Thus, in the body are supplied the net carbohydrates that have no significance for metabolism. To ensure the filing of the body with necessary substances, in addition to the sweets it is needed to eat other products, which means to consume more calories than expended, resulting in the addition of weight.

Persons who eats sugar, need vitamin B1 (thiamine).  It is necessary in the digestion of carbohydrates and to turn them into glucose. Because sugar and other sweeteners do not contain vitamin B 1, or contain it in very small quantities, it must be presented in the body with other products. Thus, sugar truly can be called a robber in relation to vitamin B 1. Products made of solid raw grains, legumes and potatoes, on the contrary, along with other vitamins, minerals and trace elements contain enough thiamine, which is keeping in working condition our brains and ensure that we have "iron nerves."

This does not mean that you should completely avoid the sugar. The consumption of sweets in moderation and with concerned "additives" will certainly help to lift your mood. Thus, if you eat sweet foods, be sure your menu includes products containing vitamin B1, such as products from whole raw grains, legumes and lean pork.

It is not that sweet dessert dishes are in principle harmful. Simply, we must increasingly turn to natural sweeteners.

The B Group Vitamins (part 2)

Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5

Vitamin B6

Vitamin B6 (pyridoxine) is involved in the processing of certain amino acids and in the functioning of the immune system, in the production of antibodies to fight infections. It plays a role in the production of red blood cells and in the processing of carbohydrates and fats. This water soluble vitamin is pervasive in many foods.
Lacking vitamin B6 may affect the development of atherosclerosis and lower immunity.

Vitamin B9

Vitamin B9 (folic acid) is required for the proper functioning of vitamin B12 in the production of red blood cells and processing of carbohydrates, fats and proteins. Good sources of this water soluble vitamin are: liver, kidney, green vegetables, yeast, fruits, dried beans and lentils, grains and untreated wheat seedlings.

The lack of folic acid is widely spread and can cause an anemic fatigue, insomnia, forgetfulness and irritability. Adequate consumption of folic acid is important for women who want to get pregnant, and for a healthy pregnancy.

Vitamin B12

Vitamin B12 is necessary for the proper functioning of vitamin B9 and important for the production of nucleic acid (genetic material). In addition, this vitamin is important for production of the fatty covering of nervous fibers, without which they would not be able to operate, as well as for the production of red blood cells. Vitamin B12 is involved in the processing of proteins, carbohydrates and fats and in the formation of healthy cells. This water soluble vitamin is found in dairy products, egg yolk, meat, liver, kidney and fish.

Biotin

Biotin (complex of Group B vitamins) - is soluble in water, involved in processing of fats, including the production of glucose in a lack of carbohydrates. It is working in combination (though whatever) with insulin and may be important in treating diabetes. Good sources of biotin - egg yolk, liver, kidney, wheat, oats, yeast and nuts. In addition, biotin is synthesized by the intestine's bacteria.

The lack of biotin in the body of an adult person occurs very rarely, but a shortage of it in infants can cause seboreynoy eczema (seborrhea dermatitis).

The B Group Vitamins

This group includes 11 different vitamins, such as riboflavin (vitamin B2), thiamine (vitamin B1), folic acid, pyridoxine (vitamin B6), Pantothenic acid.

Vitamin B1 (thiamine or aneurin) is involved in processing carbohydrates and providing vital energy for all of the organism. This water soluble vitamin is essential for the healthy functioning of the nervous system and muscles. It also plays a role in dealing with the body pain and may influence the intellectual functioning of the brain. Good sources of vitamin B1 - Lean pork, liver, kidneys, potatoes, cereals (millet, oat, buckwheat), bread (rye and wholegrain), legumes, green peas.

A light deficiency of this vitamin can cause digestive disorders, nausea, constipation, fatigue, irritability and forgetfulness.

Vitamin B2 (riboflavin) is involved in the processing of carbohydrates in enzymatic reactions inside cells, which means - in the formation of energy. It also helps to maintain healthy skin and mucous membranes.

Tрe lack of this vitamin causes pain in tongue and lips, dry skin, as well as, possibly nervousness, tremor, drowsiness and dizziness.

Vitamin B3 (niacin, nicotine acid) is involved in the maintenance of health and blood circulation, the nervous system and in the adrenal glands. This is a water soluble vitamin, which has as sources the cereals (except corn), as well as peanuts, beans, dried fruits, artichokes, meat, kidneys, liver and chickens.

The lack of vitamin B3 leads to vomiting and diarrhea, loss of appetite, stomach ulcers and duodenum, dermatitis, irritability, depression, insomnia, fatigue and headache pain. In more severe cases occurring disease pellagra, which has all of the symptoms, but also complicated by dementia.

Vitamin B5 (Pantothenic acid) is involved in the processing of carbohydrates and fats, in the formation of the nervous and immune systems, as well as in the adrenal glands. This vitamin is found in many products, and also is produces in the intestine. The deficiency is very rarely, but it may be accompanied by a low level of poor performance adrenal glands, causing headaches, fatigue, insomnia, nausea and abdominal pain - often in a state of stress.

Read about Vitamin B6, B9, B12 in the next post.

Vitamins And Minerals For Improving Memory

Zinc - improves memory, influences the concentration of attention. Most easily the zinc is digested from marine fish, leguminous, bread, flour products from the full milling, turkey.

Boron - although this micro-element is present in the food, with its lack - the brain activity is reduced. Boron is contained in the apples, pears, Grapes of broccoli.

Calcium - necessary for the normal functioning of the nervous system. It is contained mainly in dairy products, as well as in oranges, dried apricots, broccoli.

Magnesium - like calcium, is responsible for the transmission of nerve impulses. Can be found in peanuts, bananas, degreased milk.

Iron - is necessary to preserve the ability to remember and focus. His sources: giblets, liver, fat meat, dried fruits, beans, green vegetables.

Vitamin B1 - is involved in the release of the nerve cell chemical substances that affect memory. Most of all the vitamin is contained in chopped millets, nuts, meagres meat and giblets.

Vitamin B2 - it was found that those who eat foods rich in this vitamin, namely: degreased milk and its derivatives, giblets, products of full milling flour - have the best results in tests for checking memory.

Vitamin B12 - increasing doses of this vitamin prevents fatigue and improves the ability to remember. It is contained in meat and giblets. Vegetarians need to supply it to the organism by taking pill vitamins.