VITAMINS
By Dr. Dionisio Celeste

Vitamins are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that release energy from digested food.  They are considered micronutrients because the body needs them in relatively small amounts compared with nutrients such as carbohydrates, proteins, fats and water.

Of the major vitamins, same are soluble and some are oil soluble.  Water soluble vitamins must be taken into the body daily, as they cannot be stored and are excreted within one to four days.  These include vitamin C and the B complex vitamins.  Oil-soluble vitamins can be stored for longer periods of time in the body is fatty tissue and the liver.  These include vitamins A,D,E and K.  Both types of vitamins are needed by the body for proper functioning.

            Ideally, all of us would get all of the nutrients we need for optimal health from fresh, healthful foods.  In reality, however, this is often difficult, if not impossible.  In our chemically polluted and stress-filled world, our nutritional requirements have been increasing, but the number of calories we require has been decreasing, as our general level of physical activity has declined.  This means we are faced with needing somehow to get more nutrients from less food.  At the same time, due to the cooking and processing of foods, which destroy most nutrients, getting even the RDAs of vitamins from today’s diet has become quite hard to do.  This means that to obtain the optimal amount of many nutrients, it is necessary to take them in supplement form.

            Vitamin supplements can be divided into groups : synthetic and natural.  Synthetic vitamins are vitamins produced in laboratories from insolated chemicals that mirror their counterpart s found in nature.  Natural vitamins are derived from food sources.  Although there are no major chemical differences between a vitamin found in food and one created in a laboratory, synthetic supplements contain the isolated vitamins only, while many natural supplements contain other nutrients not yet discovered.  This is because these vitamins are in their natural state.  If you are deficient in a particular nutrient, the chemical source will work, but you will not get the benefits of the vitamin as found in whole foods.  Supplements that are not labeled natural may also include coal tars, artificial coloring, preservatives, sugars, and starch, as well as other additives.  Studies have shown that protein-bonded vitamins, as found in natural whole food supplements, are absorbed, utilized and retained in the tissues better than supplements that are not protein-bonded.  Chemical derived vitamins are not protein-bonded.  Vitamins and minerals in food are bonded to proteins, lipids, carbohydrates and bioflavonoids.  Using a natural form of vitamins and minerals in nutritional supplements is the objective of the protein-bonding process.  Taking supplements with meals helps to assure a supply of other nutrients needed for better assimilation as well.

VITAMIN A

• Prevents night blindness and other eye problems, as well as some skin disorders, such as acne. 
• It enhances immunity, may heal gastrointestinal ulcers, protects against pollution and cancer formation, and is needed for the maintenance and repair of epithelial tissue.
• A deficiency of Vitamin A may be apparent if dry hair or skin, dryness of the conjunctiva and cornea, poor growth, and / or might blindness is present.
• Can be found in animal livers, fish liver oils and green and yellow fruits and vegetables.

VITAMIN B COMPLEX

• It help to maintain the health of the nerves, skin, eyes, hair, liver and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function.
• Are coenzymes involved in energy production, and may be useful for alleviating depression or anxiety.

VITAMIN B1 (Thiamine)

• Enhances circulation and assists in blood formation, carbohydrates metabolism and the production of HCl, which is important digestion.
• Acts as an antioxidant, protecting the body from the degenerative effects of aging, alcohol consumption and smoking.
• Beriberi, a nervous system disease, is caused by a deficiency of thiamine.  Other symptoms that can result from its deficiency include constipation, edema, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, heart changes, irritability, labored breathing, loss of appetite, muscle atrophy, nervousness, numbness of the hands and feet, pin and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness and severe weight loss.
• Its richest food sources include brown rice, egg yolks, fish, legumes, liver, peanuts, peas, pork, poultry, rice bran, wheat germ and whole grains.

VITAMIN B2 (Riboflavin)

• It is necessary for red cell formation, antibody production, cell respiration and growth.
• It alleviates eye fatigue and is important in the prevention and treatment of cataracts.
• It aids in the metabolism of carbohydrates, fats, and proteins.
• Also facilitates the use of oxygen by the tissues of the skin, nails and hair; eliminates dandruff and helps the absorption of iron & vitamin B6 (Pyridoxine).
  
• Deficiency symptoms include cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
  
• Sources: cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains and yogurt.

VITAMIN B3 (Niacin, Niacin amide, Nicotinic Acid)

• It is needed for proper circulation and healthy skin
• Pellagra is a disease caused by its deficiency.
• Other symptoms of Niacin deficiency: canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruption and inflammation.
• Sources: beef liver, brewer’s yeast, broccoli, carrots, cheese, corn flour, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germs and whole-wheat products.

VITAMIN B5 (Pantothenic Acid)

• Known as “the anti-stress vitamin”, plays a role in the production of the adrenal hormones and the formation of antibodies, aids, in vitamin utilization, and helps to convert fats, carbohydrates and proteins into energy.
• Its deficiency may cause fatigue, headache, nausea and tingling in the hands.
• Sources: Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, saltwater fish and whole wheat.

VITAMIN B6 ( Pyridoxine)

• Involved in more bodily functions than almost any other single nutrient.
• Aids in maintaining sodium and potassium balance and promotes red blood cell formation. 
• It is required by the nervous system and is needed for normal brain function and for the synthesis of the nucleic acids RNA and DNA, which contain the genetic instructions for the reproduction of all cells and for normal cellular growth.
• It acts as a mild diuretic, reducing the symptoms of premenstrual syndrome.
• Its deficiency may be recognized by anemia, convulsion, headache, nausea, flaky skin, a sore tongue, and vomiting.
• All foods contain some Vitamin B6; however, the following foods have the highest amounts: brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, walnut and wheat germ.
• Other sources: avocado, banana, beans, broccoli, brown rice, cabbage, corn, potatoes and soybeans.

VITAMIN B12 (Cyanocobalamin)

• Needed to prevent anemia.
• It aids folic acid in regulating the formation of red blood cells and helps in the utilization of iron.
• It prevents nerve damage, maintains fertility and promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings.
• It is linked to the production of acetylcholine, a neurotransmitter that assists memory and learning.
• It’s deficiency can be caused by malabsorption, which is most common in elderly people and in those with digestive disorders.
• Strict vegetarians must remember that they require Vitamin B12 supplementation, as this vitamin is found almost exclusively in animal tissues.  Although people adopting a strictly vegetarian diet may not see signs of the deficiency for some time the body can store up to five years worth of Vitamin B12, signs will eventually develop.
• Sources: brewer’s yeast, clams, egg, herring, kidney, liver, mackerel, milk (dairy products) and seafood.  It is not found in many vegetables; it is available only from sea vegetables.

VITAMIN C (ASCORBIC ACID)

• An Antioxidant that is required for tissue growth and repair, adrenal gland function, and healthy gums.  It also aids in the production of anti-stress hormones and interferon.
• It increases the absorption of iron.
• Essential in the formation of collagen, protects against blood clotting and bruising and promotes the healing of wounds and burns.
• New evidence indicates that Vitamin C. works synergistically with Vitamin E. that is, when these vitamins work together, they have, a greater effect than when they work separately.  Vitamin E scavenges for dangerous free radicals in cell membranes, while Vitamin C attacks free radicals in biologic fluids.
• Because the body cannot manufacture Vitamin C, it must be obtained through the diet or in the form of supplements.
• Scurvy, is a disease caused by Vitamin C deficiency.  It is characterized by poor wound healing, soft and spongy bleeding gums, edema, extreme weakness and “pinpoint hemorrhages” under the skin.
• More common are signs of lesser degrees of deficiency, including gums that bleed when brushed; increased susceptibility to infection, especially colds and bronchial infections; joint pains; lack of energy; poor digestion; prolonged healing time; a tendency to bruise easily and tooth loss.
• Sources: citrus fruits, lemon, mangoes, oranges, papaya, pineapple, strawberry and tomato.

VITAMIN D

• A fat soluble vitamin, that is required for the absorption and utilization of calcium and phosphorus by the intestinal tract.
• It is necessary for growth and is especially important for the normal growth and development of bones and teeth in children.
• It is also important in the prevention and treatment of osteoporosis and hypocalcaemia, enchances immunity and is necessary for thyroid function and normal blood clotting.
• The form of Vitamin D that we get from food or supplements is not fully active.  It requires conversion by the liver and then by the kidneys, before it becomes fully active.
• When the skin is exposed to the sun’s ultraviolet rays, a cholesterol compound in the skin is transformed into a precursor of vitamin D.  Exposing the face and arms to the sun for fifteen minutes three times a week is an effective way to ensure adequate amounts of Vitamin D in the body.
• Severe deficiency of Vitamin D can cause rickets in children and osteomalacia in adults.
• Sources: Sunlight, cod / fish liver oil, fatty saltwater fish, dairy products, eggs, milk, salmon, sardines, tuna and vegetables oils.

VITAMIN E

• Is an antioxidant that is important in the prevention of cancer and cardiovascular disease.
• It promotes normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, improves athletic performance and relaxes leg  cramps.
• As an antioxidant, Vitamin E prevent cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals.  It protects other fat-soluble vitamins from destruction by oxygen.  It retards aging. 
• Vitamin E deficiency may result in damage to red blood cells and destruction of nerves signs of deficiency can include infertility, menstrual problems, neuromuscular impairment, shortened rd blood cell life span, spontaneous abortion (miscarriage) and uterine degeneration.
• Sources:  Cold-pressed vegetables oils, dark green leafy vegetables, brown rice, eggs, milk, oatmeal, organ meals, soybeans and wheat germ.

VITAMIN K

• It is needed for the production of prothrombin, which is necessary for blood clotting.
• It is also essential for bone formation and repair; it is necessary for the synthesis of osteocalcin, the protein in bone tissue on which calcium crystallizes.  Consequently, it may help prevent osteoporosis.
• Plays an important role in the intestines and aids in converting glucose into glycogen for storage in the liver, promoting healthy liver function.
• A deficiency of this vitamin can cause abnormal and / or internal bleeding.
• Sources : Asparagus, broccoli, cabbage, cauliflower, dark green leafy vegetables, egg yolk, liver, oatmeal and wheat.  However, the majority of the body’s supply of this vitamin is synthesized by the “friendly” bacteria normally present in the intestines.