A Beginner's Guide to Vitamins

Have you ever wondered why these microscopic nutrients are so important and how they can benefit your body? Since some of the foods we eat every date include vitamins, it helps to get to know them better and find out why they keeps us living and thriving.

Vitamins: The Need-to-Know

Vitamins, or organic substances, play a vital role in metabolism, cell function, and growth. If your body runs out of these substances, it could develop multiple medical conditions, some of which can be critical. Presently, 13 vitamins⁽¹⁾ are listed as essential, and they're divided into two groups based on the bonds they form.

• Water Soluble Vitamins

Water soluble vitamins are dissolved in water; considering their fluid nature, these vitamins is highly disposable, meaning the human body can't store water-soluble vitamins, and flushes them out as urine. As a result, we need to replace them as often, with the help of a well-rounded diet. Water soluble vitamins include the B-complex vitamins (niacin, thiamin, biotin, and pantothenic acid) and vitamin C.

• Fat Soluble Vitamins

Fat soluble vitamins (Vitamins A, D, E, and K) attach to the fats in the stomach and are stored in the liver for later use. We store enough fat soluble vitamins to get by, so we are less likely to become deficient in them, but consuming massive amounts of vitamin supplements increases the toxicity levels in our body.

A Quick Guide to Essential Vitamins

• Vitamin A

Vitamin A⁽⁴⁾ , a retinoid, plays a major role in several bodily functions: vision, reproduction, immunity,⁽⁵⁾ and cellular communication. One study⁽⁶⁾ suggests that vitamin A is a critical component of rhodopsin, a protein that absorbs light in the retinal receptors, and vitamin A promotes cell growth and differentiation, which supports a normal formation and maintenance of several organs: the lungs, heart, kidneys, etc. Vitamin A is usually found in dairy products, fish, eggs, liver, and our entree cheese powder and TVP beef bits. If none of these options caught your attention, think orange. In fact, our freeze dried mangoes, sweet potatoes, or dehydrated carrots by can also do the trick.

• Vitamin B₁ (Thiamin)

Known as Thiamin⁽⁷⁾, vitamin B₁ converts food into energy and improves skin and muscle growth. Deficiencies of the vitamin⁽⁸⁾ in the body may result in the Wernicke-Korsakoff Syndrome, which impairs vision and brain function. Thiamin can be found in cereal, whole grains, bread, fish, pork, and our dehydrated and freeze dried potatoes.

• Vitamin B₃ (Niacin)

Vitamin B₃ (or Niacin) also converts food into energy. According to research⁽⁹⁾, it helps the nervous system to function properly. If your body lacks Niacin, then you may likely experience fatigue, indigestion, vomiting, poor blood and nutrient circulation throughout the body, and even depression. In more severe cases, some may suffer from Pellagra, which manifests as diarrhea, dementia, and cracked skin. To prevent such ailments, stock up on our freeze dried and dehydrated mushrooms, dehydrated and freeze dried potatoes, and some TVP beef bits and bacon bits.

• Vitamin C (Ascorbic Acid)

Vitamin C⁽¹⁰⁾ can benefit our health in multiple ways: preventing many types of cancer, promoting the production of collagen, serving as a potent antioxidant, and bolstering our immune system. This vitamin NEEDS to be part of our daily lives. Luckily, vitamin C is present in many products, such as our freeze dried and dehydrated broccoli.

• Vitamin D (Calciferol)

Vitamin D⁽¹¹⁾ is produced by the human body after exposure to sunlight, and we need vitamin D to grow healthy bones, muscles, and enhance our immunity. We can opt for fortified milk, cereal, salmon, and tuna. Remember: prolonged vitamin D deficiency may result in rickets or osteomalacia, which means that your bones get soft and may snap as easily as a twig.

• Vitamin K (Menadione)

Vitamin K⁽¹²⁾ is responsible for activating protein and calcium in your body, preventing hip fractures and muscle atrophy, and plays a significant role in the proper function of blood clotting. If there is a deficiency, one could be susceptible to bleeding. Load your body with vitamin K and save yourself a mess with eggs, our dehydrated and freeze dried broccoli, spinach, and other delicious green vegetables.

Final Thoughts

A balanced diet not only can prevent multiple diseases, but it can spare you the worries of the adverse effects due to over-consumption. Try to add as many vitamin-rich foods into your diet as possible, and always remember the golden rule: moderation is key!

 








References:

1. http://www.health.harvard.edu/staying-healthy/listing_of_vitamins
2. https://www.cancer.gov/publications/dictionaries/cancer-terms?cdrid=560347
3. https://www.cancer.gov/publications/dictionaries/cancer-terms?cdrid=560348
4. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
5. https://www.ncbi.nlm.nih.gov/pubmed/21777796
6. https://www.ncbi.nlm.nih.gov/books/NBK222318/
7. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
8. https://pubs.niaaa.nih.gov/publications/arh27-2/134-142.htm
9. http://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin
10. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
11. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
12. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

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