Sources of vitamins

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Vitamins and minerals are essential for the maintenance of
good health and the prevention of a number of diseases. In this
article we look at the properties of vitamins A, B, C, D, E, K, and common food sources.

Types of vitamins

There are two types of vitamins:

* water-soluble vitamins B and C

* fat-soluble vitamins A, D, E and K.

Water-soluble vitamins cannot be stored in the body, so you
need to get them from food every day. They can be destroyed
by overcooking.

Vitamins and minerals are found in a wide variety of foods and
a balanced diet should provide you with the quantities you need.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair.
It is a powerful antioxidant that plays a key role in the body's
immune system. Vitamin A is found in the following animal products:

* milk, butter, cheese and eggs

* chicken, kidney, liver, liver pate

* fish oils, mackerel, trout, herring.

Another source of vitamin A is a substance called beta-carotene.
This is converted by the body into vitamin A. It is found in orange,
yellow and green vegetables and fruits.

Vitamin B Complex

The complex of B vitamins includes the following group of substances:

* B1 - thiamine

* B2 - riboflavin

* B3 - nicotinic acid

* B6 - pyridoxine

* B12 - cobalamin

* folate - folic acid.

The body requires relatively small amounts of vitamins B1, B2
and B3.

Vitamins B6 and B12 help the body to use folic acid and are
vital nutrients in a range of activities such as cell repair, digestion,
the production of energy and in the immune system. Vitamin B12
is also needed for the breakdown of fat and carbohydrate.
Deficiency of either vitamin will result in anaemia.

Vitamin B6 is found in most foods, so deficiency is rare.


The best dietary sources of the B vitamins, especially B12, are:

* animal products (meat, poultry)

* yeast extracts (brewers' yeast, Marmite).

Other good sources include:

* asparagus, broccoli, spinach, bananas, potatoes

* dried apricots, dates and figs

* milk, eggs, cheese, yoghurt

* nuts and pulses

* fish

* brown rice, wheat germ, wholegrain cereals

Dietary sources of vitamin B6 are similar to those for vitamin
B12 and also include avocado, herring, salmon, sunflower seeds
and walnuts.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is
vital for the production of healthy blood cells.

Lack of folic acid is one of the main causes of anaemia,
particularly in people whose diet is generally poor. Vitamins B6
and B12 help the body use folate, so are often given alongside
folic acid supplements.

In pregnancy, low folate levels increase the risk of the baby's
spinal cord system not developing completely (spina bifida). All
women are now advised to take folic acid supplements in the first
three months of pregnancy and preferably before conception.

Folate occurs naturally in most foods but often in small amounts.

o Many food manufacturers now fortify white flour, cereals,
bread, corn, rice and noodle products with folic acid.

o One serving of each enriched product will contribute about
10 per cent of the RDA for folic acid.

o Wholegrain products are not enriched because they
already contain natural folate.


Liver contains the greatest amount of folic acid, with lower
levels found in beef, lamb and pork and a range of green vegetables
and citrus fruits.

Other sources of folate are dried beans, fresh orange juice, tomatoes, wheat germ (wholemeal bread and cereal) and
wholegrain products (pasta and brown rice).

Folate content of foods – an adult needs 200mcg a day
Food Serving size Amount of folate
Asparagus 115g 132mcg
Black beans 115g 128mcg
Breakfast cereal 30-40g 80-120mcg
Brussels sprouts 115g 47mcg
Chicken liver 100g 770mcg
Chick peas 115g 180mcg
Cooked broccoli 115g 47mcg
Cooked spinach 115g 131mcg
Cooked white rice 170g 60mcg
Kidney beans 115g 115mcg
Oranges 1 medium 47mcg
Pasta 55g 100-120mcg
Tomato juice 1 cup (225ml) 48mcg
Wheat germ 2 tbsp 38mcg


Vitamin C

Vitamin C is one of the most potent antioxidant vitamins.

We need vitamin C for growth, healthy body tissue, wound repair
and an efficient immune system. In addition, it's thought vitamin
C can reduce cholesterol levels and regulate your blood pressure
and your body's absorption of iron.


Fresh fruit and vegetables are the main source of vitamin C – eating
your five a day will easily meet the body's needs.

Too much vitamin C can result in a sensitive, irritable stomach and
mouth ulcers.

Vitamin C content of foods – an adult needs 60mg a day
Food Serving size Amount of vitamin C
Strawberries 1 bowl 70-120mg
Kiwi fruit 1 fruit 50mg
Steamed broccoli 1 serving (80g) 50mg
Orange 1 large 70mg
Mango and passion fruit smoothie 250ml glass/bottle 48mg
Frozen peas, cooked 1 serving (85g) 17mg


Vitamin D (calciferol)

Vitamin D is essential for healthy bones and teeth. It helps the body
to absorb calcium.

The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will
get enough vitamin D through their everyday activities.

Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy
products.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active
role in the maintenance of a healthy heart, blood and circulation. It
is one of the body's main antioxidants.

The following foods are rich in vitamin E:

* avocados, tomatoes, sweet potatoes, spinach, watercress,
brussels sprouts

* blackberries, mangoes

* corn oil, olive oil, safflower oil, sunflower oil

* mackerel, salmon

* nuts, wholemeal and wholegrain products

* soft margarine.

Vitamin K

Vitamin K is involved in the blood clotting process and in the
maintenance of strong bones. It is found in small quantities in meat,
most vegetables and wholegrain cereals.

Your body also makes vitamin K in the large intestine, through
the activity of 'healthy bacteria'. For this reason, there is no recommended daily amount.

These bacteria are also referred to as the gut flora. They form part
of our defence against more harmful organisms.

Diets rich in fatty and sugary foods can adversely change the balance
of the gut flora, as can the additives and pesticides that are often a
part of modern food production.
DO YOU KNOW!!!!!!!!!!!!!!!!!1
Vegetarians and B12
Vegetarians who eat eggs and dairy produce will get enough B12.
Vitamin B12 deficiency can occur in vegans because all dietary
sources are animal in origin.
The British Vegan Society recommends foods fortified with vitamin
B12 such as:
breakfast cereals yeast extract margarine soya powder and milk
Plamil soya mince or chunks.