Micronutirents are a range of vital substances that must be present for the body to function correctly in the form of Vitamins & Minerals. This newsletter will focus on Vitamins specifically. Vitamins are naturally occurring essential nutrients that our body regularly needs from our diet to function effectively from general health to growth & reproduction. There are two types of vitamins: Water soluble (vitamin B & C) & Fat soluble (vitamin A, D, E & K).
Water-soluble vitamins (B & C) must be provided by the diet regularly in order to meet the body’s requirement. They are also unlikely to cause a toxic reaction in the body as they are quickly excreted in the urine whenever their levels become excessive.
Vitamin B: Each vitamin is considered crucial, and as a group, B vitamins play an indispensable role by working in complex metabolic reactions all over the body. They are involved in every crucial step of energy production and utilization. As a group, B vitamins are vital nutrients in a range of activities, such as cell repair, digestion, the production of energy & in the immune system. Dietary sources are spinach, green peas & beans, tomato juice, watermelon, sunflower seeds, soy milk, potatoes, bananas, broccoli, spinach, pulses, lentils, nuts, bean, brewers’ yeast, marmite, dried apricots, dates and figs, milk, cheese, yoghurt, brown rice, wheat germ, wholegrain cereals & avocados.
Vitamin C: As a potent antioxidant your body needs vitamin C for growth, healthy body tissue, wound repair, an efficient immune system, Collagen formation, normal function of blood vessels & to enhance iron absorption. Dietary sources are spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange & grapefruit juice.
Fat-Soluble (Vitamins A, D, E & K): are fat-soluble & therefore insoluble in water. These fat-soluble vitamins are stored in the liver and fat tissue until the body requires them & unlike the water-soluble vitamins, they are not readily excreted.
Vitamin A: Has a diverse range of functions and health benefits in the body including the health of the eyes, skin, hair, bones, teeth, immune system, liver, reproductive organs, pregnancy & lactation. Dietary sources are alfalfa sprouts, avocado, banana, broccoli, cayenne pepper, carrots, orange fruit, green & yellow vegetables, mango, carrots, tomato juice, sweet potatoes & pumpkin.
Vitamin D: It regulates mineral absorption & is involved in the healthy functioning of a range of body systems. It stabilizes our nervous system & heart, normal blood clotting, enhances calcium & phosphorus absorption in skin, muscles & cartilage, reproductive organs, teeth, bones & some immune cells. Dietary sources are seeds, alfalfa sprouts, avocado, garlic, greens leaf, fortified milk and self-synthesis via sunlight.
Vitamin E: A vital antioxidant ,body’s primary defender against oxidation, it has many specific roles in maintaining our cellular functions including, forming red blood cells, muscles & other tissues, Preserves fatty acids, Reproduction, Lactation, RBC protection, Wounds, Prevention blood clots. Dietary Sources are Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ, whole grain products, black berries, mangoes & avocados.
Vitamin K: Through the activity of healthy bacteria your body makes vitamin K in the large intestine. Its major function in the body is involved in the blood clotting process & in the maintenance of strong bones. While the body can fulfill much of its vitamin K requirements, dietary sources such as green, leafy vegetables, milk and whole grain cereals should be consumed regularly to ensure that the body’s blood clotting mechanisms are maintained at optimal level.
Source: HealthCheck Systems; NetDoctor
Next issue: Minerals