Vitamins – How They Work
Posted on December 17th, 2005 by garyPosted in Fitness, Health, Vitamins
Vitamins are molecular compounds made of organic chemicals that are not produced by the human body. There are thirteen recognized vitamins and they come in two types; fat soluble and water-soluble. They are categorized into these two types in the way they dissolve – either in water or fat/oils.
The fat-soluble vitamins are vitamins A, D, E, and K. The water soluble ones are vitamin C and all the vitamins in the B group.
Water-soluble vitamins are not stored in the body, they are used and lost very quickly (through normal processes of the body, such as sweating and urinating). Because of this, our bodies are in constant need for more of these types of vitamins.
The fat-soluble vitamins stay in the body longer, as the body will store these types of vitamins. These cause the body to always have a supply of these vitamins, however, an oversupply of them can lead to health problems.
The family of vitamins is outlined below:
Vitamin A (Retinol) – commonly known as the vitamin that helps your eyesight, it keeps your eyes from drying out and is also important for your bones, hair, skin, teeth and your immune system. Vitamin A is found in egg yolks, butter, cheese and yellow or orange fruits and vegetables.
Vitamin B1 (Thiamine) – an important vitamin for growth, digestion and your body’s nerves and muscles. This vitamin can be found in pork, liver, milk, potatoes and whole-wheat.
Vitamin B2 (Riboflavin) – this vitamin helps the body gain energy from foods that it eats, such as carbohydrates, fats and proteins. It can be found in eggs, cheese, milk, liver, nuts and mushrooms.
Vitamin B4 (Folic Acid) – responsible for increasing the production of red blood cells in the body, it also helps to replace cells. Vitamin B4 can be found in liver, kidneys, many green vegetables and mushrooms.
Vitamin B6 (Pyridoxine) – this vitamin helps maintain the good health of red blood cells and in the absorption of proteins. It can be found in red meat, chicken, fish and bananas.
Vitamin B7 (Niacin) – it is used in the body for the release of energy from foods such as carbohydrates and fats. It can be found in red meats, chicken and fish, as well as milk and bread.
Vitamin B12 (Cyanocobalimin) – this vitamin helps the body in cell reproduction and creating healthy nerve tissue. You can find this vitamin in meats, eggs and milk.
Vitamin H (Biotin) – used in the body for growth and promoting healthy skin. It is found in milk, butter, egg yolks and green beans.
Pantothenic Acid – this vitamin is necessary for the production of hormones and in regulating the body’s metabolism. Commonly found in most foods.
Vitamin C (Ascorbic acid) – an important vitamin for the body’s immune system, it helps maintain healthy skin and the healing of wounds and burns. Vitamin C can be found in all fruits and vegetables, tomatoes and potatoes.
Vitamin D (Calciferol) – necessary for the formation of bones and the body’s ability to keep them healthy and strong. You can find vitamin D in eggs, margarine, butter, milk and fish. It can also be formed in our skin by exposing your skin to the sun.
Vitamin E (Tocopherol) – this vitamin helps keep our cells healthy, and is found in beans, wheat bread, green leaves, nuts and seeds.
Vitamin K – this vitamin is necessary for coagulating/stopping blood flow from cuts. Without enough of these vitamins in your body a persons wounds would hemorrhage.
You can find vitamin K in all green vegetables.
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