Vitamins-Choosing the right supplement
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Many studies have shown strong benefits, such as healthier immune systems from taking multivitamins, reduced bone fractures from calcium supplementation, drastic reductions in spina bifida from folic acid supplementation in pregnant women, etc.
While supplements will not make up for a lousy diet, Most people could benefit from taking quality multi-vitamin supplements.
While supplements will not make up for a lousy diet, Most people could benefit from taking quality multi-vitamin supplements.
Vitamin A
...metabolic Functions of Vitamin A
Vitamin A plays a role in a variety of functions throughout the body, such as:
Vision
Gene Transcription
Immune Function
Embryonic Development and Reproduction
Bone Metabolism
Haematopoiesis
Skin Health
Reducing Risk of Heart Disease and Cancer
Antioxidant Activity
Vision
Gene Transcription
Immune Function
Embryonic Development and Reproduction
Bone Metabolism
Haematopoiesis
Skin Health
Reducing Risk of Heart Disease and Cancer
Antioxidant Activity
Good Sources of Vitamin A
The human body can manufacture vitamin A from the carotene found in vegetables.
We can also get vitamin A animal products such as cheese, milk, egg yolk, liver, and butter.
Fresh vegetables are best, but if not available, frozen would be a better choice than canned.
We can also get vitamin A animal products such as cheese, milk, egg yolk, liver, and butter.
Fresh vegetables are best, but if not available, frozen would be a better choice than canned.
Vitamin C
also known as Ascorbic acid
...metabolic functions of Vitamin C
Vitamin C works by helping to form and maintain collagen.
Collagen is a protein that enhances the body's ability to absorb iron.
It has many benefits, supports a variety of the body's structures and is essential to the formation of bones and teeth.
Humans, unlike most other animals, do not create their own vitamin C, and they need to consume it through foods rich in the vitamin.
Collagen is a protein that enhances the body's ability to absorb iron.
It has many benefits, supports a variety of the body's structures and is essential to the formation of bones and teeth.
Humans, unlike most other animals, do not create their own vitamin C, and they need to consume it through foods rich in the vitamin.
Good Sources of Vitamin C
The best sources of vitamin C are fruits and vegetables.
Citrus fruits are most famous for their vitamin C content.
Vitamin C can also be found in vegetables such as red peppers and cauliflower..
The way the food is cooked is also important. To preserve the vitamin C, refrain from cooking vegetables for too long or at too high a temperature, and retain the water into which the vitamin C seeps.
Raw vegetables, when possible, are best.
Citrus fruits are most famous for their vitamin C content.
Vitamin C can also be found in vegetables such as red peppers and cauliflower..
The way the food is cooked is also important. To preserve the vitamin C, refrain from cooking vegetables for too long or at too high a temperature, and retain the water into which the vitamin C seeps.
Raw vegetables, when possible, are best.
Vitamin D
also known as the sunshine vitamin
...metabolic function of Vitamin D
Vitamin D, enables the body to retain calcium and phosphorus.
It is also essential to bone formation and aids in the absorption of vitamin A.
It boosts the immune system and helps maintain efficient blood clotting and a normal heartbeat.
The human body can produce vitamin D in the skin, using a chemical reaction that requires sun light(specifically ultraviolet radiation from sunlight.)
Vitamin D deficiency can result in tooth decay, weak muscles, pain in the bones, and muscle spasms.
Clearly, it is a very good idea to take sufficient amounts of this vitamin, because these problems caused by an extreme deficiency are pretty severe.
It is also essential to bone formation and aids in the absorption of vitamin A.
It boosts the immune system and helps maintain efficient blood clotting and a normal heartbeat.
The human body can produce vitamin D in the skin, using a chemical reaction that requires sun light(specifically ultraviolet radiation from sunlight.)
Vitamin D deficiency can result in tooth decay, weak muscles, pain in the bones, and muscle spasms.
Clearly, it is a very good idea to take sufficient amounts of this vitamin, because these problems caused by an extreme deficiency are pretty severe.
Good Sources of Vitamin D
Vitamin D is found already made in liver, tuna, egg yolk, and fortified milk.The body can also manufacture Vitamin D from the sterols found in many foods.
Vitamin E
...metabolic function of Vitamin E
It is unknown precisely what role Vitamin E plays in the body.
Scientists do know, however, that it works in the formation of muscle, red blood cells, and tissues.
Furthermore, it prevents the oxidation of fats and vitamin A.
Many medical professionals believe that vitamin E can help to delay or even prevent coronary heart disease.
It is also believed to help prevent prostrate and breast cancer.
Scientists do know, however, that it works in the formation of muscle, red blood cells, and tissues.
Furthermore, it prevents the oxidation of fats and vitamin A.
Many medical professionals believe that vitamin E can help to delay or even prevent coronary heart disease.
It is also believed to help prevent prostrate and breast cancer.
Good Sources of Vitamin E
Vitamin E is found in almonds, hazelnuts, leafy green vegetables, whole grains, cereal and bread, wheat germ, liver, vegetable oils, and margarine.
Vitamin K
...metabolic function of Vitamin K
Vitamin K is essential for blood coagulation and bone health.
It helps with the formation of prothrombin, which is necessary for blood clotting.
Vitamin K is believed to protect against osteoporosis and to prevent cell damage.
It helps with the formation of prothrombin, which is necessary for blood clotting.
Vitamin K is believed to protect against osteoporosis and to prevent cell damage.
Good Sources of Vitamin K
Vitamin K can be found in egg yolks, liver, leafy green vegetables, and soybean oil.
Thiamin
...metabolic function of thiamin
Vitamin B1 - thiamine - is required for
Thiamin may enhance circulation, helps with blood formation and the metabolism of carbohydrates.
It is also required for the health of the nervous system.
It is used in the manufacture of hydrochloric acid, and therefore plays a part in digestion.
Thiamin may enhance circulation, helps with blood formation and the metabolism of carbohydrates.
It is also required for the health of the nervous system.
It is used in the manufacture of hydrochloric acid, and therefore plays a part in digestion.
Good Sources of Thiamin
Sunflower seeds, peanuts, wheat bran, beef liver, pork, seafood, egg-yolk, beans all contain good amounts of thiamin.
Riboflavin
...metabolic function of Riboflavin
It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates.
Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland.
It may be used for red blood cell formation, antibody production, cell respiration, and growth.
It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts.
Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6.
Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.
Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland.
It may be used for red blood cell formation, antibody production, cell respiration, and growth.
It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts.
Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6.
Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.
Good sources of Riboflavin
Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin, but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt. Niacin
...how the body uses Niacin
Niacin is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.
It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
People report more mental alertness when this vitamin is in sufficient supply
It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
People report more mental alertness when this vitamin is in sufficient supply
Good sources of Niacin
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish.
Your daily cup of coffee also provides about 3 milligrams of niacin.
Your daily cup of coffee also provides about 3 milligrams of niacin.
Vitamin B6
...metablic function of Vitamin B6
Vitamin B6 is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells.
It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behavior.
Vitamin B6 might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.
It assists in the balancing of sodium and potassium as well promotes red blood cell production.
It is further involved in the nucleic acids RNA as well as DNA.
It is also linked to cancer immunity and fights the formation of the toxic chemical homocysteine, which is detrimental to the heart muscle.
Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when Vitamin B6 is in short supply and the person is on hormone replacement therapy or on birth control pills
It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behavior.
Vitamin B6 might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.
It assists in the balancing of sodium and potassium as well promotes red blood cell production.
It is further involved in the nucleic acids RNA as well as DNA.
It is also linked to cancer immunity and fights the formation of the toxic chemical homocysteine, which is detrimental to the heart muscle.
Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when Vitamin B6 is in short supply and the person is on hormone replacement therapy or on birth control pills
Good sources of Vitamin B6
Food sources to obtain Vitamin B6 from are brewer's yeast, eggs, chicken, carrots, fish, liver, kidneys, peas, wheat germ and walnuts.
Folic acid
...metabolic function of Folic Acid
Folic Acid is required for for DNA synthesis and cell growth and is important for red blood cell formation, energy production as well as the forming of amino acids.
Folic acid is essential for creating heme, the iron containing substance in hemoglobin, crucial for oxygen transport.
It is important for healthy cell division and replication, since its involvement as coenzyme for RNA and DNA synthesis.
It is also required for protein metabolism and in treating folic acid anemia.
Folic acid also assists in digestion, and the nervous system, and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety.
Shortage of folic acid may be indicated with diarrhea, heartburn and constipation.
Folic acid is very important in the development of the nervous system of a developing fetus.
Folic acid is essential for creating heme, the iron containing substance in hemoglobin, crucial for oxygen transport.
It is important for healthy cell division and replication, since its involvement as coenzyme for RNA and DNA synthesis.
It is also required for protein metabolism and in treating folic acid anemia.
Folic acid also assists in digestion, and the nervous system, and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety.
Shortage of folic acid may be indicated with diarrhea, heartburn and constipation.
Folic acid is very important in the development of the nervous system of a developing fetus.
Good Sources of Folic Acid
Fresh green vegetables, such as spinach and broccoli contain folic acid.
It is also found in fruit, starchy vegetables, beans, whole grains and liver.
It is also found in fruit, starchy vegetables, beans, whole grains and liver.
Vitamin B12
...metabolic function of Vitamin B12
Vitamin B12 is needed in the manufacture of red blood cells and the maintenance of red blood cells and it stimulates appetite, promotes growth and releases energy.
It is often used with older people to give an energy boost, assists in preventing mental deterioration and helps with speeding up thought processes.
Some people are also of the opinion that it helps with clearing up infections and provides protection against allergies and cancer.
This vitamin is also used in the metabolism of fats, proteins and carbohydrates.
It is often used with older people to give an energy boost, assists in preventing mental deterioration and helps with speeding up thought processes.
Some people are also of the opinion that it helps with clearing up infections and provides protection against allergies and cancer.
This vitamin is also used in the metabolism of fats, proteins and carbohydrates.
Good Sources of Vitamin B12
Vitamin B12 is present in liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body.
Although milk contains B12, processing of milk may lead to destruction of the vitamin.
Although milk contains B12, processing of milk may lead to destruction of the vitamin.
Biotin
Biotin is used in cell growth, the production of fatty acids, metabolism of fats, and proteins.
It plays a role in the Kreb cycle, which is the process in which energy is released from food.
Biotin is also indicated for healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, and assisting with muscle pain.
Biotin not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.
Biotin is also helpful in maintaining a steady blood sugar level.
It plays a role in the Kreb cycle, which is the process in which energy is released from food.
Biotin is also indicated for healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, and assisting with muscle pain.
Biotin not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.
Biotin is also helpful in maintaining a steady blood sugar level.
Good Sources of Biotin
Biotin is present in cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach, brewer's yeast, nuts and can be manufactured in the body should a small shortfall occur.
Vitamin B5
metabolic function of Vitamin B5
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland.
These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves.
Vitamin B5 is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates.
It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.
These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves.
Vitamin B5 is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates.
It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.
Good Sources of Vitamin B5
Beef, brewer's yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat are all good sources of Vitamin B5.
Calcium
...metabolic function of Calcium
Calcium is needed for the formation and maintenance of bones, the development of teeth and healthy gums.
It is necessary for blood clotting, stabilizes many body functions and is thought to assist in preventing bowel cancer.
It is necessary for blood clotting, stabilizes many body functions and is thought to assist in preventing bowel cancer.
Good sources of calcium
Milk, milk products, beans, nuts, molasses and fruit contain good amounts of calcium.
Fish and seafood, as well as green leafy vegetables supply good amounts of calcium
Fish and seafood, as well as green leafy vegetables supply good amounts of calcium
Magnesium
...metabolic function of Magnesium
Magnesium helps with formation of bone and teeth and assists the absorption of calcium and potassium.
Where calcium stimulates the muscles, magnesium is used to relax the muscles.
It is further needed for cellular metabolism and the production of energy through its help with enzyme activity It is used for muscle tone of the heart and assists in controlling blood pressure.
Together with vitamin B 12, it may prevent calcium oxalate kidney stones.
It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome.
It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.
Magnesium assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.
Where calcium stimulates the muscles, magnesium is used to relax the muscles.
It is further needed for cellular metabolism and the production of energy through its help with enzyme activity It is used for muscle tone of the heart and assists in controlling blood pressure.
Together with vitamin B 12, it may prevent calcium oxalate kidney stones.
It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome.
It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.
Magnesium assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.
Good sources of Magnesium
Magnesium is found in dairy products, fish, meat and seafood, as well as in legumes, apples, apricots, avocados, bananas, whole grain cereals, nuts, dark green vegetables, and cocoa.
Hard water and mineral water may also supply it in fair quantities.
Hard water and mineral water may also supply it in fair quantities.
Zinc
...metabolic function of Zinc
It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats.
It is further needed for cell division, and is needed by the tissue of the hair, nails and skin to be in top form.
Zinc is further used in the growth and maintenance of muscles.
Children, for normal growth and sexual development also require zinc.
It also seems as if zinc helps to control the oil glands, and is also required for the synthesis of protein and collagen - which is great for wound healing and a healthy skin.
It is further needed for cell division, and is needed by the tissue of the hair, nails and skin to be in top form.
Zinc is further used in the growth and maintenance of muscles.
Children, for normal growth and sexual development also require zinc.
It also seems as if zinc helps to control the oil glands, and is also required for the synthesis of protein and collagen - which is great for wound healing and a healthy skin.
Good sources of zinc
Great sources are found in muscle meat, poultry, fish and seafood, while grains, nuts, eggs, seeds and brewer's yeast also supply good quality zinc.
Selenium
...metabolic function of Selenium
One of the main activities of this mineral is its anti-aging properties and its ability to help rid the body of free radicals, as well as toxic minerals such as mercury, lead and cadmium.
It is helpful in fighting infections since it stimulates increased antibody response to infections, promotes more energy in the body, and while it helps with alleviating menopausal symptoms in women, it assists the male in producing healthy sperm.
In certain cases selenium has also proven effective in helping to fight cold sores and shingles, which are both caused by the herpes virus.
Some researchers have shown that in selenium-deficient animals a harmless virus can mutate into a virulent form capable of causing damage and death - this has also been followed up with other studies, which seem to indicate that selenium helps to keep the spread and multiplying of viruses in check.
Selenium is also used against arthritis and multiple sclerosis and if provided in adequate amounts it is thought to help prevent cancer as well. Tissue elasticity and pancreatic function is also dependant on this mineral.
In a study it was shown that selenium could be useful in treating certain cancers, and is also helpful in making the blood less "sticky", which is helpful in preventing heart attacks and strokes.
It is helpful in fighting infections since it stimulates increased antibody response to infections, promotes more energy in the body, and while it helps with alleviating menopausal symptoms in women, it assists the male in producing healthy sperm.
In certain cases selenium has also proven effective in helping to fight cold sores and shingles, which are both caused by the herpes virus.
Some researchers have shown that in selenium-deficient animals a harmless virus can mutate into a virulent form capable of causing damage and death - this has also been followed up with other studies, which seem to indicate that selenium helps to keep the spread and multiplying of viruses in check.
Selenium is also used against arthritis and multiple sclerosis and if provided in adequate amounts it is thought to help prevent cancer as well. Tissue elasticity and pancreatic function is also dependant on this mineral.
In a study it was shown that selenium could be useful in treating certain cancers, and is also helpful in making the blood less "sticky", which is helpful in preventing heart attacks and strokes.
Good sources of selenium
Brazil nuts are excellent sources of selenium, it is also found in whole grains and shellfish.
Copper
...how the body uses copper.
Copper is required in the formation of hemoglobin, red blood cells as well as bones, while it helps with the formation of elastin as well as collagen - making it necessary for wound healing.
A lack of copper may also lead to increased blood fat levels.
It is also necessary for the manufacture of the neurotransmitter noradrenaline as well as for the pigmentation of your hair.
A lack of copper may also lead to increased blood fat levels.
It is also necessary for the manufacture of the neurotransmitter noradrenaline as well as for the pigmentation of your hair.
Good sources
Copper is made available from a variety of foods, such as whole grain, liver, molasses, and nuts.
Water from copper pipes will also carry copper in it, and copper cooking utensils will also add more copper to be ingested.
Water from copper pipes will also carry copper in it, and copper cooking utensils will also add more copper to be ingested.
Manganese
How the body uses Manganese
It enables the body to utilize vitamin C, Thiamin, biotin as well as choline.
It is used in the manufacture of fat, sex hormones and breast milk in females.
It is thought to also help neutralize free radicals as well as being of assistance in preventing diabetes and needed for normal nerve function.
Manganese is also indicated in stimulating growth of the connective tissue and is also thought to be of importance in brain functioning.
It is used in the manufacture of fat, sex hormones and breast milk in females.
It is thought to also help neutralize free radicals as well as being of assistance in preventing diabetes and needed for normal nerve function.
Manganese is also indicated in stimulating growth of the connective tissue and is also thought to be of importance in brain functioning.
Good sources of manganese
It is found in nuts, avocados, eggs, brown rice, spices, whole grains, leafy greens as well as tea and coffee.
Chromium
...how the body uses Chromium
Chromium is needed for energy, maintains stable blood sugar levels.
In cooperation with other substances, it controls insulin as well as certain enzymes.
By stabilizing the blood sugar level it also assists in regulating the cholesterol in the blood.
It is also required in synthesis of fats, protein and carbohydrates, and may assist in preventing coronary artery disease.
In cooperation with other substances, it controls insulin as well as certain enzymes.
By stabilizing the blood sugar level it also assists in regulating the cholesterol in the blood.
It is also required in synthesis of fats, protein and carbohydrates, and may assist in preventing coronary artery disease.
Good sources
Chromium is found in eggs, beef, whole grains, brewer's yeast as well as molasses.
Potassium
...how the body uses potassium
It is needed for growth, building muscles, transmission of nerve impulses, heart activity etc.
Potassium, together with sodium, inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
Potassium, together with sodium, inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
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