Importance of Vitamins in Our Diet
Vitamins
are micronutrients synthesized by plants. When you eat plants such as
fruits and vegetables, you absorb the vitamins into your body. Animals
have the same ability to absorb vitamins from plants, so you obtain some
vitamins secondhand by eating animal products such as eggs, fish or
meat. You also can consume supplements to meet your vitamin needs.
Vitamins have a number of profound and healthy functions throughout the
body.
What Are Vitamins?
"The
Real Vitamin and Mineral Book: The Definitive Guide to Designing Your
Personal Supplement Program," by Nancy Pauling Bruning and Shari
Lieberman, explains that a vitamin can be defined as something that --
if missing from your diet -- results in ill health.
Vitamin Function
Many
vitamins have identifiable roles in maintaining the function and health
of your body. For example, vitamin C is associated with your immune
system and your ability to fight off infections. Vitamin D works
alongside the mineral calcium to promote healthy bones. Vitamin E is
linked to skin, hair and nail health, and the B vitamins are involved in
the breakdown of carbohydrates for energy. Vitamin K is necessary for
forming blood clots, and vitamin A is important for ocular health and
vision. Although many vitamins have identifiable roles, they seldom work
alone and work far better in concert than they do in isolation.
Water and Fat Solubility
Vitamins
A, D, E and K are classed as fat-soluble vitamins and are transported
and utilized in the body in the presence of dietary fats. Your body
stores excess fat-soluble vitamins for use when needed. Vitamins B and C
are water soluble and cannot be stored in your body. Your kidneys
eliminate excess vitamin B and C in your urine, so you need to consume
adequate amounts of B and C on a daily basis.
Selected Sources of Vitamins
You
can obtain vitamins from a variety of food sources as well as vitamin
supplements. Fish oils and liver contain vitamin A; you'll find B
vitamins in meat, grains and leafy green vegetables; vitamin C is
abundant in citrus fruits such as oranges; vitamin D and vitamin E can
be obtained from fish oils and nut oils; and leafy green vegetables are a
good source of vitamin K. Eating a variety of plant and animal-based
foods ensures that you obtain a broad range of vitamins.
Considerations
The
symptoms associated with taking too many vitamins are unpleasant.
Although it is very hard to overdose on vitamins, consuming too many may
cause gastrointestinal discomfort, stomach upsets and Diarrhea. It is
highly unlikely you will consume too many vitamins from natural foods
alone, but if you take too many vitamin supplements in addition to an
already vitamin-dense diet, you may consume too many. In the case of
vitamins, more does not necessarily equal better.
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