What You Need To Know About Vitamins


What You Need To Know About Vitamins

Vitamins are crucial for building tissue, regulating growth and extracting energy from the foods we eat. Our bodies use vitamins in conjunction with the enzymes they produce so certain chemical reactions occur at the right time. Vitamins are also required to produce hormones, manufacture blood cells and other compounds necessary for optimum health.

Some vitamins, such as vitamin D, are produced by the body. Vitamin D is produced when the skin is exposed to sunlight. Unless they are produced by the body, vitamins must be included as a part of the diet. The B vitamins and vitamin C are water soluble vitamins. Water soluble vitamins are absorbed directly into the blood stream. After they are used the waste is excreted in urine or sweat.Vitamins A, D, E and K are fat soluble vitamins. These vitamins are absorbed through the intestines and then stored by the body until needed.

Vitamin Significant
Sources		 Chief
Functions		 Signs
of Deficiency		 Signs
of Excess
Fat
Soluble 

Vitamin A

 Fortified
milk, cheese, cream, butter, eggs, liver, dark leafy greens, broccoli,
deep orange fruits and vegetables		 Antioxidant,
needed for visual acuity, health of the cornea, epithelial cells,
mucous membranes, skin health, bone and tooth growth, hormone
production and regulation, immunity		 Anemia,
night blindness, painful
joints, cracks in teeth, diarrhea, depression, frequent infections,
keratinization, corneal degeneration, kidney stones, rashes		 Bone
pain, nosebleeds, loss of hair, rashes,
growth retardation, dry skin, loss of appetite, irritability, fatigue,
pain in calves, blurred vision, overreactive immune system, vomiting,
diarrhea, abdominal cramps and pain
Vitamin D Fortified milk, eggs, liver, exposure to
sunlight		 Promotes the absorption of calcium and
phosphorous		 Malformed
teeth, abnormal growth, misshapen bones, soft bones, joint pain		 Excessive
thirst, headaches, raised blood calcium, irritability, loss of
appetite, weakness, nausea, kidney stones, stones in the arteries
mental and physical retardation
Vitamin E Green
leafy vegetables, wheat germ, whole grain products, nuts, seeds		 Antioxidant,
needed for stabilization of cell membranes, regulation of oxidation
reactions		 Fibrocystic
breast disease, red blood cell breakage, anemia, leg, cramps,
difficulty walking, muscle degeneration		 Enhances
the effects of anticlotting medicine, general discomfort
Vitamin K Liver,
green leafy vegetables, cabbage and similar vegetables, milk		 Needed
for synthesis of blood clotting proteins and a blood protein that helps
regulate blood calcium		 Hemorrhage Interference
with blood clotting medicine, jaundice
Water
Soluble 

Vitamin B-6

 Green
leafy vegetables, meats, fish, shellfish, legumes, poultry, whole
grains, ,fruits		 Part
of a coenzyme necessary in metabolizing fatty acids and amino acids,
helps build red blood cells		 Anemia,
convulsions, muscle twitching, irritability, abnormal brain wave
patterns		 Fatigue,
impaired memory, depression, headaches, restlessness, weakness,
numbness, loss of reflexes, nerve damage
Vitamin B-12 Meat,
fish, poultry, eggs, milk, cheese		 Part
of a coenzyme necessary for new cell generation, helps maintain nerve
cells		 Smooth
tongue, hypersensitivity, fatigue, anemia, nervous system degeneration
to the point of paralysis		 No
known symptoms
Vitamin C Citrus
fruits, cabbage and similar vegetables, dark green
vegetables, cantaloupe, strawberries, peppers, mangoes, papayas,
potatoes, lettuce		 Antioxidant,
necessary for collagen synthesis, amino acid metabolism, aids in
resistance to infection, aids iron absorption		 Anemia,
failure of wound healing, blotchy bruises, pinpoint hemorrhages,
frequent infections, rough skin, joint pain, bone fragility,
depression, hysteria, loosened teeth, muscle degeneration and pain,
bleeding gums		 Nausea,
aggravation of gout symptoms, diarrhea, abdominal cramps, excessive
urination, insomnia, headache
Thiamin Pork,
bacon, ham, legumes, nuts, whole grains		 Part
of a coenzyme necessary for energy metabolism		 Edema,
abnormal heart rhythms, heart failure, enlarged heart, nervous and
muscular system degeneration, pain, low morale, wasting, weakness,
difficulty walking, loss of reflexes, mental confusion		 No
known symptoms
Riboflavin Green
leafy vegetables, meat, cheese, milk, yogurt, cottage cheese, whole
grain breads and cereals		 Part
of a coenzyme necessary for energy metabolism, vision and skin health		 skin
rash, reddening of cornea, cracks at corners of the mouth,
hypersensitivity to light, magenta tongue		 No
known symptoms
Niacin Eggs,
meat, poultry, milk, fish, whole grain breads and cereals		 Part
of a coenzyme necessary for energy metabolism, supports skin health,
nervous system and digestive health		 Black
smooth tongue, flaky skin rash on areas exposed to sunlight, mental
confusion, diarrhea, loss of appetite, irritability		 Heartburn,
low blood pressure, abnormal liver function, fainting, dizziness,
vomiting, ulcer irritation, diarrhea, painful flush and rash, sweating
Folate Green
leafy vegetables, seeds, liver, legumes, whole grain breads and
cereals, pasta		 Part
of a coenzyme necessary for new cell generation		 Fainting,
diarrhea, mental confusion, depression, smooth red tongue, anemia,
heartburn, constipation, frequent infections		 Masks
vitamin B-12 deficiency
Pantothenic
Acid		 Found
in many foods		 Part
of a coenzyme necessary for energy metabolism		 Fatigue,
vomiting, intestinal distress, insomnia		 Water
retention (rare)
Biotin Found
in many foods		 Used
in energy metabolism, fat synthesis, amino acid synthesis and glycogen
synthesis		 Hair
loss, rash, fatigue, abnormal heart action, loss of appetite, nausea,
depression, muscle weakness		 No
known symptoms




RAP Bank

What You Need To Know About Fats

What You Need To Know About Fats

It is necessary to have a small amount of fat in your diet. Completely eliminating fat from your diet will prevent the body from making use of fat soluble vitamins; vitamins A, D, E and K. Fat in your body also helps to protect your organs from injury, regulate your body temperature and has an important role in growth and development.

Forms of Fat

Fats are not created equally. Oils like olive, canola, cottonseed corn and other vegetable oils that are liquid at room temperature have a higher content of unsaturated fatty acids. This why they are known as unsaturated fats. Unsaturated fats are classified as monounsaturated or polyunsaturated. Olive oil has high levels of monounsaturated fats and is called a good fat; one of the best for cooking and making salad dressings. Diets that contain high levels of olive oil have been associated with lower rates of heart disease, including heart attack and stroke. Deep water fish such as salmon contain high levels of omega-3 polyunsaturated fatty acids and are also believed to be associated with lower risk of heart disease.

Unsaturated fat-Chemical term that indicates a fat molecule has fewer hydrogen atoms than can be held on its carbon skeleton. These fats are generally liquid at room temperature. Saturated fat-Chemical term that indicates a fat molecule contains as many hydrogen atoms as can be held on its carbon skeleton.  These fats are typically solid at room temperature.

Saturated fats contain high levels of saturated fatty acids. Lard and butter are two examples of saturated fats. Saturated fats are typically in a solid form at room temperature.  Saturated fats have been determined to be dangerous to your health.   Due to a demand for less saturated fat in the food supply, manufacturers have started using partially hydrogenated oils.  The process by which partially hydrogenated oils are created also creates fatty acids known as trans fats.  These trans fats are found in many foods as hydrogenated oils have become popular with food manufacturers as it has a longer shelf life as well as lower saturated fat levels. Despite the fact that  trans fats are unsaturated, they raise cholesterol levels as significantly as saturated fats. Epidemiological studies have found that trans fats are twice as damaging as saturated fats.  For more information on trans fats read  Ask Dr Sears.

To lower both saturated fats and trans fats, choose olive or canola oils, corn oil or safflower oil.  Naturally, these oils contain zero trans fats and are low in saturated fats. Additionally, you should search for reduced fat, low fat, fat free and trans fat free baked goods and snacks.


How Much Fat Is Okay

Current dietary guidelines tell us to limit our fat intake to thirty percent or less of our total caloric intake. These guidelines also suggest that we limit saturated fat intake to less than ten percent of our total caloric intake. Health experts such as Dean Ornish, M.D. advocate lowering dietary fat to ten percent of daily caloric intake. Dr. Ornish proved that a combination of an ultra-low fat diet, exercise and psychological change (way of thinking, particularly about food) could reduce atherosclerotic plaque. Nevertheless, this reversal may be more a result of maintaining an exercise program and behavioral change rather than eating more low fat foods.

There are many pitfalls that can ruin your efforts to reduce body fat. However, when you think about what you eat and how much you exercise, it becomes easier to avoid them. Knowing about the different forms of fat will aid you in this. You can do it. Good health to you!

RAP Bank

What You Need To Know About Nutrients

What You Need To Know About Nutrients

The foods that you eat can directly affect the way that you feel. This important to know when choosing foods to eat. Good decisions will help you feel good and keep your body operating optimally. Poor decisions may make you feel good in the short term, however, in the long run you will feel badly because of them.

There are some nutrients your body needs that it cannot produce, these are called essential nutrients. Essential nutrients provide energy to the body, are used to build and repair tissues and regulate body functions. Essential nutrients are divided into six classes. These classes are water, protein, fats, carbohydrates, vitamins and minerals.

The amount of energy contained in a food is measured in calories. A calorie is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Calories do not measure fat content of foods.

The energy used to fuel our bodies is derived from proteins, carbohydrates and fats. Of these sources, fat provides the highest calorie density at nine calories per gram. Proteins and carbohydrates provide four calories per gram. Other nutrients serve other purposes. For example, the body is made primarily of water and is essential for well being and survival. Vitamins and minerals are needed in much smaller quantities, however, are just as necessary for optimum health.

Water


Because water has no caloric value and contains no vitamins and minerals, many people overlook water as a nutrient. Due to the fact that the body is sixty percent water, and the various roles water plays in the body such as nutrient transportation, regulating body temperature, joint lubrication, aiding digestion and the removal of waste from the body to name just a few. Studies have shown that drinking plenty of water lowers the risk of kidney stones, colon cancer and bladder cancer. Furthermore, you may live several weeks without food, however, you will die after a few days without water.

The average person loses between sixty-four and eighty ounces of water daily. People that exercise lose water more rapidly than those that do not.. Also, people that live in dry climates or at a high altitude, drink large amounts of caffeine or alcohol, skip meals or are ill.

Each individual has differing water needs, however, it is advised by nutritionists to drink enough water such that your urine is not darkly colored. If you live in a hot and humid climate, you may become dehydrated more easily than those who do not. Nevertheless, it is a wise idea for everyone to recognize the signs of dehydration. The early symptoms are fatigue, weakness, dizziness, lethargy and headache.

Protein

Protein is essential for growth as it forms the fundamental framework of our, bones, blood, hair,fingernails and, of course, muscles. Proteins are made of twenty different amino acids; every protein has each of these amino acids. Nine of the amino acids are called essential amino acids as they are synthesized by the body. These essential amino acids contain oxygen, carbon, nitrogen and hydrogen; which also cannot be produced by the body.

Proteins that come from animal sources, meat, fish and dairy products, are considered complete proteins as they provide all of the nine essential amino acids. Grains, dry beans and nuts are considered incomplete proteins as they have relatively low levels of some essential amino acids while having high levels of others. By including two incomplete proteins in your meal, beans and rice for example, you will ensure the body gets adequate amounts of protein.

Carbohydrates


Carbohydrates provide our bodies with glucose, the body’s basic fuel source. The main sources of carbohydrates are grains, vegetables, fruits, beans and milk These sources are divided into three categories which are simple (sugars), complex (starches) and fiber.

Simple Carbohydrates

Simple carbohydrates do little more than provide quick bursts of energy. Despite this, simple

 

carbohydrates comprise nearly sixteen percent of the average American’s daily diet. Foods like cakes, cookies and candy are rich in added sugar and are believed to be contributors to obesity and associated health risks. Simple carbohydrates are also quickly converted to fat if not needed for immediate energy needs.

Complex Carbohydrates

Healthy diets have complex carbohydrates as their basis. Nevertheless, most Americans get the majority of their complex carbohydrates from refined grains which have had the fiber and majority of nutrients stripped. Whole grains are more nourishing as they have all the components of the grain: bran (fiber rich outer layer), endosperm (middle layer), and the germ (nutrient rich inner layer). People that regularly eat whole-grain have a 15%-25% reduction of death from heart disease and cancer.

Fiber

Dietary fiber is the indigestible matter found in certain foods that can help lower blood cholesterol and aid in digestion and elimination. Insoluble fibers, cellulose, lignin and some hemicellulose, increase bulk in feces, prevents constipation and diverticulosis, and is thought to lower the risks of stroke and heart disease. Good sources of insoluble fiber are wheat and corn bran, leafy greens, skins of fruit and root vegetables.

Soluble fibers, most notably pectin and gums, lower blood cholesterol and are thought to help regulate blood sugar levels. Good sources are oats, beans, barley and the pulp of many fruits and vegetables.

Information on the remaining nutrients will be covered in upcoming posts. Good health to you!

 

RAP Bank

  • Partner links