Vive la vitamin!
VITAMINS PLAY AN IMPORTANT role in maintaining health, but, gee
whiz, there are so many of them. I mean, there are 12 B vitamins alone, for
goodness sake. How is a person to keep track of which vitamin does what,
and how to get the best source? Hopefully, this handy-dandy, clip-it-out-and-
stick-it-on-your-fridge primer will help simplify selecting and stocking what
you need to keep healthy. Bonne santé! —T. Foster Jones
Vitamin A is important for the growth
and development of bones, teeth and
gums. It is also essential for night vision,
healthy skin, hair and mucous membranes.
Good sources of vitamin A include liver, fish
oil, eggs and vitamin A–fortified foods.
Vitamin B1, or thiamine, participates
in the body’s ability to use protein and carbohydrates to produce energy. It also aids
metabolism, especially of carbohydrates.
Good sources of thiamine include whole-grain and enriched grain products, such as
beans, rice, pasta and fortified cereals.
Vitamin B2, or riboflavin, is found in
every cell of the body and is necessary for
energy production. It is also needed to
maintain metabolism and the functioning of
skin and nerves. Good sources of riboflavin
include milk and other dairy foods, enriched
bread and other grain products, eggs, meat,
green leafy vegetables and nuts.
Vitamin B3, or niacin, is found in every
cell of the body and is needed for DNA formation and to maintain normal functioning
of skin, nerves and the digestive system.
Good sources of niacin include poultry, fish,
beef, peanut butter and legumes.
Vitamin B6 influences many body
functions, including regulating blood glucose levels, manufacturing hemoglobin and
aiding the utilization of protein, carbohydrates and fats. It also aids in the functioning of the nervous system. Good sources of
vitamin B6 include chicken, fish, pork, liver
and kidneys. It may also be found in whole
grains, nuts and legumes.
Vitamin B12 is essential for normal
growth, healthy nerve tissue and blood formation. It is also a crucial element in the
reproduction of every cell of the body. Good
sources of vitamin B12 include meat, fish,
poultry, eggs, milk and other dairy foods.
Vitamin C plays a role in collagen formation, neurotransmission and tissue repair.
Good sources of vitamin C include oranges,
grapefruit, tangerines and many other fruits
and vegetables, including berries, melons,
peppers, dark green leafy vegetables, potatoes and tomatoes.
Vitamin D helps the body properly utilize calcium and phosphorus, necessary to
build strong bones and teeth. Good sources
of vitamin D include fortified milk, cheese,
eggs and some fish (sardines and salmon).
Vitamin E is important for the proper
functioning of nerves and muscles. Good
sources of vitamin E include vegetable
oils such as soybean, corn, cottonseed
and safflower, as well as nuts, seeds and
Vitamin K helps the blood clot when
the body is injured and is important in bone
metabolism. Good sources of vitamin K
include green leafy vegetables, such as
spinach and broccoli. C
CoQ10 may combat
age-related health issues
By Dr. Joyce Tellier Johnson
and T. Foster Jones
IT COULD BE THE greatest unsung hero of
Coenzyme Q10 (CoQ10) is found in
every live human cell, and in high concentrations in the heart, kidneys and liver. This fat-soluble, vitamin-like nutrient helps to
produce energy at the cellular level and fuel
the cells and muscles.
While most people produce a good supply of CoQ10 in their early years, levels tend
The Costco Connection JANUARY 2007
DIGI TAL VISION
more severe and progress more quickly
because of declining CoQ10 levels. Their
research supports the use of dietary CoQ10,
which comes from meat and fish or can be
obtained from CoQ10 supplements.
to decrease with age and in patients with certain chronic diseases such as heart conditions,
muscular dystrophy, Parkinson’s disease, cancer, diabetes and HIV/AIDS. Some prescription drugs also lower CoQ10 levels. The
problem is, even though the levels of CoQ10
may drop, the body’s need for this nutrient Heart health
never diminishes. CoQ10 deficiency affects the heart most,
Many medical experts believe that a wide and cardiovascular diseases can increase the
range of age-related health problems are body’s demand for CoQ10, says Costco mem-