Vitamin Benefits

Common Vitamins and Their Benefits

Vitamins are essential for our ongoing good health, and are most effective when consumed in fresh natural foods. We are often bombarded by mention of this or that vitamin and may need a reminder as to what each vitamin actually does within these wondrous bodies of ours! As follows is a very brief break down of a few of the more common vitamins and how they help our bodies function in the most optimal way.

Vitamin A, or Retinol, is required to build healthy eyes and is necessary for growth and bone development. Beta Carotene is a good antioxidant and helps the healing of infections. Vitamin A is commonly found in carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, and tuna.

The triplets of the Vitamin B world are Thiamine (B1), Niacin (B2), and Riboflavin (B3). Vitamin B1 is required for carbohydrate metabolism and energy production as well as normal nerve function. Vitamin B2 aids in the production of energy from foods and the formation of red blood cells. Vitamin B3 assists in the release of energy from carbohydrates, fats and proteins and helps promote healthy skin. Not to be outdone, there's also Vitamin B5, B6, B9, and B12! Vitamin B5 helps release energy from foods and is required for the synthesis of many substances. Vitamin B6 is essential for protein metabolism and nervous system functions. It also participates in the synthesis of hormones and red blood cells.

Folic Acid (Vita B9) is essential for red blood cell formation and the synthesis of DNA and protein. Lastly, Cyanocobalamin or B12 helps maintain a healthy nervous system and is required for normal growth and for production of red blood cells. It also helps break down fatty acids. The various vitamins B are found in whole grain cereals, lean meats, fish, fruits, vegetables, dairy products, pork, liver etc.

Vitamin C is required for the formation of connective tissue, bones and teeth and assists in the utilization of other vitamins. It also acts as an antioxidant. We find Vitamin C in citrus and other fruits and vegetables.

Vitamin D (the sunshine vitamin!) aides in normal bone growth and tooth function. It also facilitates calcium and phosphorus absorption. Sun exposure is mandatory for proper levels of vitamin D!

Vitamin E should be called the bird vitamin for we get it from whole grains, wheat germ, nuts, spinach, and sunflower seeds! Vit E is an antioxidant and it protects body cells and helps maintain normal red blood cells.

Vitamin H, or Biotin assists in the metabolism of carbohydrates and the synthesis of fats and proteins. It is found in legumes and nuts.

Vitamin K is essential in the blood clotting process. It is most commonly found in green leafy vegetables like kale, spinach, broccoli and cauliflower.

By Alex S.