Vitamins
The body cannot function without vitamins, so below is an explanation of each vitamin, what it does, where it can be found and what happens if the diet lacks this vitamin over a period of time. The sources are suggie related, so you won't find nuts or any such non suggie dietary item.
Vitamins are classed as either
water soluble or
fat soluble. Water soluble vitamins need to be consumed daily, they are easily absorbed and the kidneys remove any excess amounts not required by the body. Fat soluble vitamins do not need to be consumed daily as they are stored in body fat. It is very hard to overdose on water soluble vitamins though not impossible, but the dosage rate would have to be ridiculously high!
Water Soluble VitaminsThe water soluble vitamins are as follows:
Vitamin B1 (thiamin), is an
antioxidant, it is required to promote normal metabolism, it is essential for the healthy functioning of the nervous system and circulatory system.
Vitamin B1 deficiency can cause anxiety, irritability and depression. In seriously deficient cases, symptoms include weight and appetite loss, muscle wastage, nerve inflammation, paralysis and eventually heart failure.
It can be found in wholewheat pasta or bread, brown rice, peas, beans and eggs.
Vitamin B2 (riboflavin), helps the body extract energy from carbohydrates, it aids the synthesis of neurotransmitters and the essential fatty acids, linoleic acid, linolenic acid and arachidonic acid.
Vitamin B2 deficiency can cause insominia, hair loss, inflammation of the tongue and lips, scaly skin and eczema.
It can be found in dairy products including egg and green vegetables.
Vitamin B3 (niacin) is an
antioxidant, it is important in metabolism and the breakdown of glucose, it helps keep the circulatory system healthy by reducing cholesterol.
Vitamin B3 deficiency leads to fatigue and muscle weakness, loss of appetite, irritability, skin eruptions, nausea, insomnia. An extreme case of B3 deficiency can cause a skin disease called pellagra, inflamed mucous membranes and possibly death.
It can be found in meat, poultry, eggs, cheese, peas, beans, dried fruit and rice.
Vitamin B5 (pantothenic acid), is important in the metabolizing of sugars, fats and proteins, it aids cell growth for healthy skin and hair (fur). It also aids in the production of antibodies.
It can be found in almost all foods, so deficiency is extremely rare. The symptoms include muscle cramps, weakness, insomnia and a weak immune system.
Vitamin B6 (pyridoxine) is important to keep the immune and nervous systems and skin healthy. It maintains the balance between sodium and potassium ions, and helps the body to utilize the
mineral selenium.
A B6 deficiency causes loss of appetite, anaemia, fatigue, depression and insomnia. It can be found in green vegetables.
Vitamin B9 (folic acid) is vital for tissue repair and the manufacture of red blood cells, it also aids digestion.
A deficiency of B9 can cause anaemia, apathy and dizziness. It can be found in green vegetables.
Vitamin B12 (cyanocobalamin) enables the body to use B9 vitamin correctly, it is essential in the production of red blood cells and the myelin sheath which protects the nerves, it helps the body metabolise fats, carbohydrates and proteins.
A deficiency can cause anaemia, deterioration of the nervous system, brain damage, circulation problems.
Vitamin B12 can be found naturally in eggs, meat and cheese; some foods are fortified with B12.
Vitamin C (ascorbic acid), strengthens the immune system and improves the function of white blood cells, is vital in the formation of collagen and connective tissue, aids the adsorption of iron. It is also an antioxidant.
Vitamin C is synthesised in the liver of most animals (except primates, fish and guinea pigs), deficiency causes scurvy symptoms of which are swollen gums and loose teeth, muscular weakness, and subcutaneous (under the skin) lesions. Less serious effects of deficiency are bleeding gums, fatigue and compromised immune system.
Too much vitamin C can cause diarrhea and stomach problems.
Vit C can be found in citrus fuits, berries, tomatoes, broccoli, cauliflower, green vegetables, but it is easily destroyed by freezing or cooking.
Vitamin H (biotin) is important in the production of energy from glucose and the production of glucose from amino acids, it improves the efficiency of the immune system and the production of antibodies.
A biotin deficiency can cause depression, insomnia, rashes and infections of the mucous membranes.
It is found in egg yolk and most vegetables.
Fat Soluble VitaminsVitamin A (retinol) and beta-carotene is an antioxidant, it is important in the healthy functioning of the eye and to promote skin health.
A deficiency can cause night blindness and other problems with the eye, it can prevent proper development of teeth (in youngsters) and can inhibit the immune system making the body more susceptible to illness.
As a fat soluble vitamin, excess amounts are stored in the liver where (in humans) it lasts for 200-300 days. An overdose of vitamin A could cause dizziness and nausea, and dry, itchy skin.
Sources of vitamin A are egg yolk, green vegetables, yellow/red fruits and yellow/orange vegetables. Interestingly, to get the maximum from carrot and tomato, these are best served cooked rather than raw!
Vitamin D (calciferol) is manufactured naturally by the skin, however, in a nocturnal animal that can be a bit of a problem. It is essential in the absorption of calcium and phosphorus, so is required for healthy bones and teeth.
Too much vitamin D can cause over calcification of the bones, calculus stones on the kidneys, and calcium deposits in the arteries causing hardening.
A deficiency causes bones to grow irregularly in youngsters, and become soft in adults.
Sources of vitamin D are animal fats and products, such as eggs and dairy products.
Vitamin E (tocopherol) is essential for muscle development and red blood cell stability. Alongside selenium it is a powerful antioxidant. It boosts the immune system and can help prevent cataracts in the eye.
An overdose is almost impossible (in humans), but can cause stomach problems. A lack of vitamin E can cause reproductive problems, degeneration of the kidneys and general wasting.
Sources of vitamin E are eggs and some leafy vegetables, it is easily destroyed though by cooking or freezing.
Vitamin K exists in three forms: phytomenadione, menaquinane and menadione. Most of what our body requires is produced by bacteria in the instestine. It aids the development of new bone, and aids fat absorption.
A deficiency can be caused by prolonged use of antibiotics and a lack of green vegetables in the diet.
A list of minerals will follow ...
