| Vitamins are organic compounds that are essential for | | | | time have shown that free radicals contribute to the |
| normal metabolic functions. These functions include | | | | development of ailments such as heart disease, |
| using proteins to repair injured tissue and converting | | | | macular degeneration, and cancer. |
| fats and carbohydrates into energy. They do not | | | | - Thiamin, a water-soluble B-complex vitamin, and helps |
| supply the body with either energy or calories directly. | | | | the body to create energy by breaking down |
| Because vitamins (with the exception of Vitamin D) | | | | carbohydrates and fats. Thiamine, also known as |
| can not be synthesized by our body, they must be | | | | Vitamin B1 is essential for the normal growth and |
| consumed through diet to prevent vitamin deficiency | | | | development, it helps to main proper functioning of the |
| disorders. | | | | heart, nervous, and digestive systems. Vitamin B1 helps |
| There are a total of 13 vitamins, which are divided into | | | | maintain proper functioning digestive, nervous, |
| two categories: fat-soluble and water-soluble. | | | | cardiovascular systems. It can be stored in muscle |
| Water-soluble vitamins, which include Vitamin C and | | | | tissue temporarily; depletion can occur as quickly as |
| B-complex group, can not be stored in the body. They | | | | within 14 days. |
| constantly need to be replenished since they are | | | | - Riboflavin (Vitamin B2) is a water soluble vitamin that |
| quickly eliminated through urine. Fat-soluble, on the other | | | | helps the body produce energy through the |
| hand, can be stored temporarily in the liver and fatty | | | | metabolism of carbohydrates and fats. It also helps |
| tissues. | | | | convert tryptophan (an essential amino acid) into niacin |
| History of Vitamins | | | | (another B vitamin) and activates vitamin B6. Riboflavin |
| Long before discovery of vitamins, many cultures | | | | also aids the body's antioxidant system to protect |
| were aware that certain foods had great health | | | | against free-radical damage. It is vital for the body's |
| benefits on our body. During the times of the ancient | | | | various systems such as nervous, reproductive, and |
| Egyptians, they would feed their patients liver to cure | | | | immune system. |
| night blindness. Recent evidence illustrates that night | | | | - Niacin is a water-soluble, B-complex vitamin that plays |
| blindness is caused by Vitamin A deficiency. | | | | an important role in energy metabolism, by converting |
| From the 18th century, many doctors and scientists | | | | carbohydrates and fats. It also helps the body to |
| made profound discoveries on the nature and benefit | | | | remove harmful toxins, to produce steroid hormones, |
| of vitamins. | | | | and to repair DNA. Vitamin B3 plays an important role |
| - In 1747, Scottish naval surgeon Dr. James Lind | | | | in our digestive tract by maintaining smooth muscle |
| discovered that a nutrient (now known as Vitamin C) | | | | tone. Studies have shown that niacin is effective at |
| found in citrus foods, helped prevent scurvy | | | | reducing cholesterol-levels and improving |
| - In 1905, Dr. William Fletcher discovered that if you | | | | cardiovascular circulation. |
| removed certain nutrients (now known as vitamins) | | | | - Vitamin B5 (Pantothenic acid) is a water-soluble |
| from food, disease would occur. He made this | | | | B-complex vitamin. It, like other members of the |
| observation while researching the causes of beriberi in | | | | B-complex family, helps metabolize fats, proteins, and |
| Southeast Asia. Dr. Fletcher concluded that the husk | | | | carbohydrates to produce and release energy. It is |
| of unpolished rice, contained "special factors" that | | | | common known as the "anti-stress vitamin", by |
| prevented beriberi | | | | supporting the adrenal gland in the release a stress |
| - In 1912, Polish scientist Casimir Funk, named the | | | | hormone, cortisol. Pantothenic acid, helps the adrenal |
| nutritional parts of our food, a "vitamine", "vita" meaning | | | | gland produce other important hormones, which aid the |
| life, " amine " a molecule found in thiamine He later | | | | body to fight allergies and regulate metabolism. It is, |
| concluded that if we were deficient in certain vitamins, | | | | also, very important in stimulating the immune system |
| associated diseases could occur. | | | | to produce more antibodies. |
| Functions | | | | - Vitamin B6 (Pyridoxine) is a water-soluble that helps |
| - Vitamin A is a fat-soluble vitamin that helps us see in | | | | produce proteins, which then create cell bodies. It helps |
| the dark. It is known as retinol because it produces | | | | convert tryptophan (an essential amino acid) into Niacin |
| pigments found in the retina of the eye. Vitamin A | | | | (Vitamin B3) and Serotonin, a biological |
| helps promote the health and growth of all cells and | | | | neurotransmitter. Vitamin B6 helps the immune system |
| tissues found in our body. It assists in the formation and | | | | by increasing WBC production to fight infection. The |
| maintenance of healthy teeth, skin, tissues, and mucous | | | | body needs Vitamin B6, to produce hemoglobin. |
| membranes. | | | | Hemoglobin, a major component of red blood cells, bind |
| - Vitamin D is a fat-soluble vitamin that is found in | | | | to oxygen carrying it to all body tissues. It also |
| certain foods and can be produced by our body after | | | | increases the amount of oxygen carried by |
| exposure to UV rays from sunlight. This vitamin aids in | | | | hemoglobin. Thus, vitamin B6 deficiency can result in a |
| the absorption of calcium and phosphorus and helps | | | | form of anemia. It also helps maintain blood glucose |
| deposit these minerals in teeth and bones. By | | | | levels within normal range. When your glucose level is |
| promoting calcium absorption, vitamin D helps to form | | | | low, your body requires vitamin B6 to convert stored |
| and maintain strong bones. Studies suggest that | | | | carbohydrates into glucose to maintain normal blood |
| vitamin D also helps maintain a healthy immune system | | | | sugar levels. Recent studies have shown that vitamin |
| and helps regulate cell growth and differentiation. | | | | B6 decreases homocysteine levels, which has been to |
| - Vitamin E is a fat-soluble vitamin and powerful | | | | heart disease. |
| antioxidant that protects cellular tissues from the | | | | - Folate is a water-soluble vitamin that plays an |
| damaging effects of free-radicals. Free radicals are | | | | important role in DNA and RNA production, which |
| potentially harmful by-products of energy metabolism, | | | | produce new cell bodies. Folate is required for DNA |
| which could contribute to the development of | | | | replication and can prevent change in DNA that may |
| cardiovascular disease and cancer. Research has | | | | lead to cancer.. It is actively involved in rapid cell division |
| shown that Vitamin E may help prevent specific | | | | and growth, during times of infancy and pregnancy. |
| cancers such as colon, breast, and prostate. In addition, | | | | With the aid of vitamin B12, folate forms hemoglobin, |
| recent studies have demonstrated that Vitamin E | | | | found in red blood cells allowing effective oxygen |
| boosts the immune system, improves brain function, | | | | transportation to surrounding body tissues. Folate plays |
| and helps in the formation of red blood cells. It has | | | | a role in reducing homocysteine levels in blood. |
| been observed that Vitamin E helps reduce the risk of | | | | - Vitamin B12 is a water soluble vitamin that is |
| developing various vision disorders, such as cataracts | | | | important in the production of red blood cells and |
| or macular degeneration. | | | | healthy nerve cells. It is required in DNA and RNA |
| - Vitamin K is a fat-soluble vitamin that is commonly | | | | replication. Vitamin B12, with the help of vitamin B6 and |
| known as the "clotting" vitamin. This vitamin's primary | | | | folate, control the body's homocysteine levels. Excess |
| responsibility is to regulate normal blood clotting | | | | amounts of homocysteine are associated with |
| (through the formation of prothrombin). Blood clotting | | | | increased risks of heart disease and stroke. Similar to |
| occurs instantaneously when there is an injury or tear | | | | other water-soluble vitamins, vitamin B12 plays an |
| to any blood vessel. It regulates this process from | | | | important role in cell division and growth. It also |
| helping the body transport calcium. Vitamin K | | | | increases our energy levels by metabolizing fats and |
| participates in the synthesis of several proteins that | | | | carbohydrates. Vitamin B12 enters the body by binding |
| are necessary for the functions such as coagulation | | | | to protein found in food. During digestion, hydrochloric |
| and anticoagulation. Vitamin K, by preventing the | | | | acid releases vitamin B12 from the protein. After being |
| hardening of arteries, can reduce occurrence of heart | | | | released, vitamin B12 combines with a substance called |
| disease and heart failure. | | | | instrinsic factor(IF). This complex is now capable of |
| - Vitamin C is a water-soluble vitamin that affects the | | | | being absorbed through the gastrointestinal tract. |
| body in many different ways. It is required for the | | | | - Biotin is a water-soluble vitamin, generally classified as |
| synthesis of collagen, an important protein used to | | | | a B-complex vitamin. Like other B vitamins, it helps |
| create blood vessels, scar tissue, skin, tendons, and | | | | body cells to produce energy. It helps metabolize fats, |
| ligaments. Vitamin C is necessary for the repair and | | | | proteins (amino acids) and carbohydrates in food. It is |
| maintenance of these parts and helps heal wounds. | | | | important in cell growth, the production of fatty acids, |
| Vitamin C is actively involved in the formation of | | | | maintains a steady blood sugar levels, and strengthen |
| norepiephrine, a neurotransmitter that is critical in brain | | | | hair and nails. It plays a role in the citric acid cycle, a |
| function. Vitamin C, a powerful antioxidant, in small | | | | process where biochemical energy in created during |
| amounts in can combat the damage created by free | | | | aerobic respiration. It also plays a role in the transfer of |
| radicals, which are negative by-products of metabolic | | | | carbon dioxide found in the body. Preliminary studies |
| activity. The accumulation of these free radicals has | | | | show that biotin may help improve sugar control in |
| been associated to the aging process. Studies over | | | | those with diabetes, particularly Type 2 diabetes. |