Vitamins

Vitamins are non-caloric organic compounds essential for metabolic reactions in the body. Vitamins come from a variety of food sources. As you can from below that eating a varied diet of fruits, vegetables, fruits, nuts, dairy and meats can provide you with the vitamins that you need.

Vitamin A

Vitamin A is a fat-soluble antioxidant vitamin. Vitamin A is required for normal vision, gene expression, reproduction, embryonic development and immune function. Vitamin A is found in liver, dairy products, fish, darkly colored fruits and leafy vegetables.

Vitamin B12

Vitamin B12 helps maintain healthy nerve cells and red blood cells. It is also needed to help make DNA, the genetic material in all cells. People over 50 should consume their B12 from fortified foods or from suppliments. This is because up to 30% of older people may malabsorb B12 in foods. B12 is found in fortified cereals, meat, fish, poultry.

Vitamin B6

Vitamin B6 is a water-soluble vitamin. Vitamin B6 is needed for protein metabolism, for red blood cell metabolism. The nervous and immune systems need vitamin B6 to function efficiently, and it is also needed for the conversion of tryptophan to niacin. Vitamin B6 is found in fortified cereals, organ meats, fortified soy based meat sunstitutes.

Vitamin C

Vitamin C water-soluble antioxidant, and is best known for its prevention of scurvy. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Smokers require and addition 35 mg/d over the recommended dailt allowand of vitamin C. Excellent sources of vitamin C are: citrus fruits, tomatoes, tomatoe juice, potatoes, brussel sprouts, califlower, broccoli, strawberries, cabbage, spinach.

Vitamin D

Vitamin D is a fat-soluble vitamin. Maintains serum calcium and phosphorus concentrations. Vitamin D has other roles in human health, including modulation of neuromuscular and immune function and reduction of inflammation. Vitamin D is produced in the body by exposure to sunlight. Foods that contain vitamin D are: fish liver oils, flesh of fatty fish, eggs from hens that have been fed vitamin D, fortified milk products and fortified cereals.

Vitamin E

Vitamin E is a fat-soluble antioxidant vitamin that prevents vitamin A and essential fatty acids from breaking down (oxidizing) and protects the body from cell damage that can lead to cancer, heart disease, and cataracts with age. Vitamin E is found in vegetable oils, unprocessed cereal, grains, fruits, nuts, vegetables, meats.

Folate (folic acid)

Folate is a water-soluble B vitamin. Folate helps the body form red blood cells. Folate is also essential for the metabolism of homocysteine. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Food sources of Folate include enriched cereal grain, dark leafy vegetables,fruits (like citrus fruits and juices), enriched and whole grain breads and bread products, dried beans and peas, and fortified ready to eat cereals.

Vitamin K

Coenzyme during the synthesis of many protiens involved in blood clotting and bone metabolism. Vitamin K is found in green vegetables (collards, spinach,salad greens, brocccoli), brussel sprouts, cabbage, plant oils and margarine. The Daily Value for vitamin K, is 80 micrograms.