Vitamins

• Vitamins are organic (carbon-containing) compounds that are essential in small amounts for body processes.
• Vitamins themselves do not provide energy, but enable the body to use the energy provided by carbohydrates, fats, and proteins.
• The name vitamin implies their importance, derived from the Latin word vita, meaning life.
• Vitamins should not be overused as more is not necessarily better, and megadoses can be toxic.
• It was once believed that a healthy person eating a balanced diet would obtain all the nutrients, including vitamins, needed.
• Today’s reality is that with after-school sports, dance lessons, music practice or lessons, both parents working, and more, people are in a time and energy crunch.
• Vitamins were discovered to be essential when animals fed diets of pure proteins, carbohydrates, fats, and minerals did not thrive as did those fed normal diets that included vitamins.
• Vitamins were originally named by letter, but subsequent research has shown that many of the vitamins that were originally thought to be a single substance are actually groups of substances doing similar work in the body.
• Vitamin B complex includes B1, B6, B12, and so on, and is now known as B complex.
• Most of the 13 known vitamins are currently named according to their chemical composition or function in the body.
• Vitamins are found in minute amounts in foods, and the specific amounts and types of vitamins in foods vary.
• Beef maintains a normal appetite and nervous system, and supports liver functioning of the cardiovascular system.
• Cabbage is a good source of vitamin C.
• Green peppers are a good source of vitamin C.
• Melons are a good source of vitamin C.
• Tomatoes are a good source of vitamin C.
• Potatoes are a good source of vitamin C.
• Soy flour is a good source of B vitamins.
• Poultry contain vitamin B12 (cobalamin), which supports the health of the nervous system and helps maintain a healthy myelin sheath.
• Fruit is a good source of vitamin C (ascorbic acid), which supports the healing of wounds, the formation of collagen, and the release of stress hormones.
• Brussels sprouts are a good source of vitamin C.
• Eggs are a good source of vitamin B2 (riboflavin), which aids in the release of energy from food.
• Green, leafy vegetables are a good source of vitamin B9 (folate), which supports healthy eyes and skin, and helps maintain a healthy nervous system.
• Cereals, legumes, and enriched breads are good sources of B vitamins.
• Broccoli is a good source of vitamin C.
• Brewer’s yeast is a good source of B vitamins.
• Fish contain vitamin B3 (niacin), which supports healthy eyes and skin, and helps maintain a healthy nervous system.
• Strawberries are a good source of vitamin C.
• Since 1997, the Food and Nutrition Board of the Institute of Medicine has been establishing Dietary Reference Intakes (DRIs) to replace the Recommended Dietary Allowances (RDAs).
• Tolerable Upper Limits (ULs) have also been set for some vitamins and minerals.
• Vitamin A, D, E, and K are fat-soluble vitamins, while B vitamins and C are water-soluble.
• Biotin and Pantothenic Acid are part of the B complex, and have their own Adequate Intakes.
• If vitamin supplements are thought to be necessary, it is best to consult a physician or registered dietitian.
• The Dietary Supplement Health and Education Act of 1994 exempts dietary supplements from FDA evaluation unless the FDA has evidence that a product is harmful.
• Water-soluble vitamins can be destroyed during food preparation.
• Vitamin deficiencies can result from inadequate diets or from the body’s inability to utilize vitamins.
• Vitamins A, D, E, and K are fat-soluble.
• Doses are established, and side effects and adverse reactions are reported in scientific journals.
• It is important that care is taken during the preparation of food to preserve its vitamin content.
• Minerals can negatively affect the absorption or utilization of other vitamins and minerals.