VITAMIN BASICS
These fat-soluble vitamins are essential to our health, and are frequently found together in nature. Vitamin A is an important part of the growth and repair of body tissues. It helps protect epithelial tissues and helps to keep the skin soft and disease free. It can help to treat acne, impetigo, boils, carbuncles and open ulcers when applied externally. It may aid in the treatment of emphysema and hyperthyroidism. It is also necessary for good vision, especially at night.
Some good sources of vitamin A are fish liver oil, liver, carrots, green and yellow veggies, eggs, milk and dairy products, margarine, and yellow fruits.
Vitamin D regulates the amount of calcium and phosphorus in the blood by improving their absorption and utilization. Both minerals are necessary for normal growth and formation of bones and teeth. Vitamin D, taken with vitamins A and C, may help aid in preventing colds. The utilization of vitamin D is linked with A.
The best natural sources of vitamin D are fish liver oils, sardines, herring, salmon, tuna, milk, and other fairy products.
City dwellers, especially those in areas of high smog density, should increase their vitamin D intake.
Each B vitamin fits into different parts of the metabolic machinery of every living cell in the body. And each has a specialized purpose function. Because of the water solubility of the B vitamins, it is not stored. Any excess is flushed and excreted out of the system. Stress, pollution, illness, alcohol, caffeine, medications, processed foods and sugar are all known vitamin B destroyers. In order to prevent nutritional deficiencies from developing, the B vitamins must be continually replaced.
A coenzyme necessary for the conversion of carbohydrates into glucose, which is burned in the body for energy. It is essential for the functioning of the nervous system, and a deficiency can cause beriberi, a disease marked by weakness, paralysis and edema.
A coenzyme which activates the breakdown and utilization of carbohydrates, fats and proteins. It is essential for cellular oxidation, and a deficiency involves tissue inflammation and an over-sensitivity to bright light.
The B vitamins consist of a large number of substances which are involved in the metabolism of all living cells. Acting as coenzymes, they work together with proteins in various systems in our body.
The functions of the B vitamins are closely synergistic, and because of these interrelationships a deficient intake of one or more of them can cause deficiencies in the others. During times of stress, the body requires more energy; and therefore, requires additional B vitamins to assist in the metabolic process.
Many nutritionists consider vitamin C the most important of all vitamins because the body uses it in so many significant ways. It is basic to life sustaining processes common to every living cell.
As the body can absorb only a limited quantity of vitamin C at a time, smaller amounts taken more frequently seems to be more effective. certain conditions such as stress, smoking, air pollution, age and anxiety increase the need for vitamin C. Injuries including infections, burns or surgery also heighten our requirements.
Though our need for vitamin C is high, we are one of the animals who do not produce our own supply. Supplements are available in regular or time-released tablets, chewable wafers, capsules, liquid or crystals. Crystal vitamin C is rapidly assimilated because absorption of it begins upon contact with the mucous membranes of the mouth. It may be best for mouth and throat irritations, and the most convenient for for "megadoses". Buffered vitamin C contains calcium for those who experience distress from the acidic nature nature of vitamin C.
Supplements vary by source as well as by form. Vitamin C may be ascorbic acid alone, or in combination with some or all of the bioflavonoid family of rutin, hesperidin and citrin.
Vitamin C occurs naturally in citrus and most other fresh fruits and vegetables. Acerola cherries and rose hips are the two richest sources of vitamin C. Rose hips, the seed pods of wild roses, also contain bioflavonoids which help the body to assimilate vitamin C; plus vitamins A, B complex and E; and minerals and iron. Rose hip vitamin C is thought to be extremely beneficial to the skin.
Vitamin C affects the general well-being of the entire body. Maintenance of connective tissue of the skin, bones and ligaments, preservation of other vitamins and minerals, protection of dentine and tooth pulp, formation of red blood cells, and promotion of bone and tooth formation are only a few of the many roles vitamin C plays in good health.
Vitamin E is one of the essential fat-soluble vitamins. Composed of eight tocopherols in its natural state, vitamin E is usually measured in terms of "alpha" tocopherol alone. Alpha tocopherol has been found to be the most biologically active of the eight. Wheat germ and vegetable oils, the richest sources of vitamin E, supply all eight tocopherols. Other excellent sources of vitamin E are whole grains, asparagus, spinach, brussel sprouts and broccoli.
Synthetic vitamin E formulas are usually composed of a petroleum and terpentine derivative called isophytol, and are limited to alpha tocopherol. Such supplements are marked "DL-Alpha" or just "Alpha" to signal their chemical origin.
Vitamin E supplements marked "D-Alpha" or "Mixed Tocopherols" indicate a natural source formula, as well as the specific tocopherols present. The natural ration of nutrients is preserved in plant-source vitamin E. While natural and synthetic E's may have similar chemical structures, the natural form may contain enzymes, synergists, minerals, proteins and catalysts not present in synthetic versions. Some people prefer the natural vitamin E because their synthetic counterparts might provoke allergic or toxic reactions, or produce stomach distress.
As an anti-oxidant, vitamin E protects the function of other essential vitamins, and plays a part in maintaining a healthful supply of oxygen in the body. The heart and other muscles are especially sensitive to the presence or absence of vitamin E. By protecting red blood cells and increasing the amount of oxygen to the muscles, vitamin E affects the ability to resist air pollution, eye disease, ulcers, premature aging and leg cramps.
Vitamin E has been shown to help accelerate the healing of burned tissues and help to minimize scarring. An adequate supply keeps the body's reproductive organs and glands functioning efficiently, and may help to prevent miscarriage, sterility, stillbirth, spontaneous abortion and menopausal symptoms such as hot flashes.
