Did You Know Just That Many Cancers Are Linked To A Vitamin Deficiency?
All About
Vitamins
Sorting Through the Madness
-- By Zach Van Hart, Staff Writer
It
can be easy to lose track of all the vitamins out there.
It's even easier to forget how exactly they help our bodies.
Let’s see, vitamin A heals wounds and vitamin C improves
eyesight, wait, what was it again? There are so many, it
feels like there should be a vitamin Z. Here are the basics
for vitamins, what they do and how to get them in healthy
amounts.
Vitamin
A
Function:
As well as being necessary to new cell growth, vitamin A
helps fight infections, and is essential for healthy skin,
good blood, strong bones and teeth. It also plays essential
roles in the kidneys, bladder, lungs and membranes, as well
as helping maintain good eyesight. Vitamin A also helps
eyes adjust to changes in levels of light.
Sources:
Fish liver oils, liver, dairy products, carrots, cantaloupe,
peaches, squash, tomatoes, and all green and yellow fruits
and vegetables can fuel the body with vitamin A. Note: Many
plants contain beta carotene, which the body converts into
vitamin A. Dark green leafy vegetables and yellow and orange
vegetables and fruits are excellent sources of beta carotene.
Recommended
daily intake: It is recommended that women consume 800 mcg
and men consume 1000 mcg of vitamin A daily. Like other
fat-soluble vitamins, vitamin A can be harmful when too
much is consumed. Too much can lead to toxicity and other
health problems, including an increased risk of fractures
in postmenopausal women, nausea, blurred vision, and irritation.
In more severe forms of overconsumption, it can lead to
hair loss, growth retardation, and an enlarged spleen and
liver. Too little vitamin A (though rare in the United States)
can lead to night blindness, eye inflammation, and diarrhea.
Vitamin
B-6
Function:
Vitamin B-6 helps the brain function at its peak and the
body convert protein to usable energy. It is also needed
for the production of red blood cells and antibodies.
Source:
Meats, whole grain products, bananas, green leafy vegetables,
pecans, eggs, and milk are excellent sources of B-6.
Recommended
daily intake: Women require 1.6 mg of B-6 daily, while men
need 2 mg. Daily intake of over 250 mg can lead to nerve
damage. Pregnant women should not take more than the recommended
amount as it could harm a developing fetus. As a water-soluble
vitamin, B-6 must be replenished each day. Any B-6 not used
is eliminated in urine, thus new sources are always needed.
Vitamin
B-12
Function:
Vitamin B-12 works with folic acid to produce healthy red
blood cells. Also, it plays key roles in maintaining health
of the nervous system, absorption of foods, protein synthesis,
carbohydrate and fat metabolism, and normal digestion.
Sources:
Liver, kidneys, muscle meats, fish, dairy products, meat,
and eggs are all good sources of B-12.
Recommended
daily intake: Both men and women need 2.0 mcg of B-12 daily.
Because B-12 is water soluble, it is constantly lost in
urine when not used and a steady supply is needed. B-12
deficiency can lead to a type of anemia, walking and balance
problems, sore tongue, weakness, confusion, and in advanced
cases, dementia. Pregnant or breastfeeding women should
not take more than 2.6 mcg and 2.8 mcg of B-12, respectively.
People over the age of 50 may need B-12 supplementation
as the body's ability to absorb vitamin B-12 from food sources
diminishes.
Vitamin
C
Function:
Vitamin C helps to heal wounds, prevent cell damage, promote
healthy gums and teeth, strengthen the immune system, and
absorb iron. It also helps neutralize free-radicals in cells
that promote aging, fight bacterial infections, and aid
in the production of red blood cells.
Sources:
Fresh fruit and berries (especially citrus fruits), green
vegetables, onions, tomatoes, radishes, and rose hips are
all excellent vitamin C sources.
Recommended
daily intake: Men and women should each consume at least
60 mg of vitamin C daily. Many things can increase the need
of vitamin C in the body, including stress and smoking.
For smokers, recommended intake increases to 110 mg for
women and 125 mg for men. While not getting enough vitamin
C can lead to scurvy, consuming more than 2000 mg on a daily
basis can lead to headaches, increased urination, mild diarrhea,
nausea, and vomiting. Pregnant and breastfeeding women should
not take more than the recommended amounts of Vitamin C.
Vitamin
D
Function:
Vitamin D is important in helping the body use and absorb
calcium. It is also necessary in the utilization of phosphorous.
Also known as Calciferol, it promotes strong bones and teeth,
prevents rickets, supports muscle and nerve function, and,
some studies have shown, helps prevent osteoporosis.
Sources:
Fortified milk and cereals, eggs, tuna, fish-liver oils,
and sun exposure all help the body obtain vitamin D.
Recommended
daily intake: Men and women aged 19-50 should consume at
least 200 IU of vitamin D on a daily basis. People over
the age of 50 should consume at least 400 IU daily, as the
body's ability to convert sunlight to vitamin D decreases
with age. While too little vitamin D can lead to weakened
bones and an increased risk of fractures, too much vitamin
D can cause nausea, vomiting, poor appetite, constipation,
weakness, and weight loss. Prolonged exposure to too much
vitamin D can lead to health problems and toxicity. If you
take, antacids, some cholesterol lowering drugs, some anti-seizure
medications, or steroids, know that they all interfere with
the absorption of vitamin D.
Vitamin
E
Function:
Vitamin E acts as an antioxidant that prevents premature
reaction to oxygen in the body and the breakdown of many
substances in the body. It neutralizes free radicals in
the body that would otherwise cause damage to cells and
tissue, while aiding in circulation, clotting, and healing.
Some studies have even shown that vitamin E decreases symptoms
of premenstrual syndrome and certain types of breast disease.
Other studies have shown that taking large doses of vitamin
E has decreased the risk of Coronary Artery Disease.
Sources:
Most vegetable oils, wheat germ, soybean oil, raw seeds
and nuts, egg yolk, whole grain products, beef liver, peanut
butter, and unrefined cereal products are good sources of
vitamin E.
Recommended
daily intake: Women need 8 mg and men require 10 mg of vitamin
E on a daily basis. Though it's almost impossible to have
a vitamin E deficiency, too much can cause nausea and digestive
track problems. Prolonged overexposure can lead to toxicity
and other health problems.
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