ABCs of Vitamins and Minerals (Part 1)

The word "Vitamin" is composed of two parts: "vital" which means essential and "amine" because it was previously thought that this compound was amine in its nature. Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy.

We sometimes try multivitamin supplements without knowing what kind of vitamins and minerals we need to take, and the functions of every element and how it affects our body. This will be covered in this article.

The Essential Vitamins

There are two types of vitamins, fat soluble vitamins (vitamins which dissolve in fat) which are vitamins A, D, E and K, and Water soluble vitamins which are B complex, C, and folate (folic acid).

The functions of fat soluble vitamins:

1. Vitamin A - Growth, development, enhancement of our immune system, this vitamin is essential for our eyesight, especially night vision.

* Deficiency signs - Night blindness, skin problems with an increase in the rate of acquiring infections

* Great natural sources - liver, kidney, eggs and fish liver oil.

2. Vitamin D - This is important for bone formation, it works by controlling calcium absorption and excretion. Recent studies show that vitamin D inhibits some forms of cancer growth.

* Deficiency signs - Rickets (disease characterized by deformities in the skeleton -- especially hands, legs and chest bones, and pain in the bones and muscle weakness).

* Great natural sources - Cod liver oil, milk, eggs, liver and oily fish.

3. Vitamin E - It works as an antioxidant (protects our tissues from free-radical damage) and has other functions such as improving blood circulation and removing wound scars.

* Deficiency signs - none reported

* Great natural sources - wheat germ oil, almonds, sun flower oil and peanuts.

4. Vitamin K - Its major function is its role in the blood coagulation process which prevents our body from bleeding to death.

* Deficiency signs - Excessive bleeding or poor blood coagulation action.

* Great natural sources - spinach, broccoli, eggs and meat.

The functions of water soluble vitamins:

1. Vitamin C - It plays a vital role in the formation of several enzymes, absorption of iron, antioxidant function, formation of collagen (which leads to healthy skin and joints) and wound healing.

* Deficiency signs - Scurvy (a disease characterized by bleeding from the gums, bleeding from the skin, fatigue and delayed wound healing).

* Great natural sources - Kiwi and citrus fruits, guava, mango and broccoli.

2. Vitamin B complex - A complex of vitamins that total more than ten individual nutrients; the most essential being B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine) and B12 (Cyanocobalamin).

* Functions - These vitamins play an important role in the body's energy production, nervous system, immune system, and iron absorption.

* Deficiency signs - Vitamin B12 anemia (a disease characterized by fatigue, pallor, an increased heart beat rate and lack of energy). Some other signs include emotional disturbance, skin disease, tongue inflammation and hair loss.

* Great Natural sources - Meat, liver, milk, yeast and its products, nuts and whole grain cereals.

3. Folic acid - Essential in the formation of RNA and DNA.

* Deficiency signs - Megaloblastic anemia (a disease characterized by fatigue, pallor, increased heart beat rate and lack of energy) and possible infertility.

* Great natural sources - spinach, Brussels sprouts, green beans and cauliflower.

Part 2