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? We hope this handy primer, based on resources from the U.S.
Department of Health and Human Services and Health Canada, will help simplify selecting and stocking what you need to keep healthy.
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 (thiamine) contributes to 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 (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 (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 wheat germ.
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.—T. Foster Jones
