Tip of the Week (July 24th)
Vitamins – The Basics
What Are They? Basically, they are small organic compounds that cannot be made within the body, so are required as part of a diet. They are generally required in small amounts and are categorised into groups. Many act as antioxidants, functioning to counter unstable molecules known as free radicals (closely associated with many diseases, including cancer). Vitamins also enable enzymes to function, which allow our body to function correctly and keep us healthy and alive. So, fundamentally, they are vital to our existence and are an ESSENTIAL part of our lifestyle. Basic Types of Vitamins There are two types of vitamin, water-soluble and fat-soluble. Water-Soluble are not readily stored by the body and are therefore required on a daily basis. Fat-soluble vitamins are more likely to be absorbed so are required on a less regular basis. In humans, there are 4 fat-soluble and (typically) 8 water-soluble vitamins. Below is a very brief summary of the role and typical food sources for each of these vitamins. FAT-SOLUBLE VITAMINS Vitamin A Role: Important antioxidant, normal cell development, good vision Typical Food Source: Eggs, oily fish, green vegetables Vitamin D Role: Needed to absorb calcium (for bones & teeth) Typical Food Source: Eggs, oily fish (+ sunlight) Vitamin E Role: A powerful antioxidant to protect cells Typical Food Source: Nuts, oatmeal, seeds Vitamin K Role: Formation of proteins, blood clotting Typical Food Source: Green vegetables WATER-SOLUBLE VITAMINS Biotin (B7) Role: Energy release, synthesis of cholesterol Typical Food Source: Eggs, nuts Folic Acid (B9) Role: Formation of DNA Typical Food Source: Green vegetables, pulses Niacin (B3) Role: Energy production, assists digestion Typical Food Source: Meat, fish, nuts Vitamin B2 (Riboflavin) Role: Formation of haemoglobin, assists nerve impulses Typical Food Source: Eggs, nuts Vitamin B1 (Thiamine) Role: Utilises energy from carbs and fats, assists healthy mental attitude Typical Food Source: Pork, potatoes, pulses Vitamin B6 (Pyridoxine) Role: Utilises energy from proteins, formation of red blood cells Typical Food Source: Meat, wholewheat bread, nuts Vitamin B12 (Cyanocobalamin) Role: Formation of DNA, functioning of nerve fibres Typical Food Source: Meat, fish, eggs Vitamin C Role: Important antioxidant, aids absorption of iron Typical Food Source: Citrus & soft fruits, potatoes, peppers The food sources above are only typical and not exhaustive. I’ve mentioned some of those that would accommodate a vegetarian diet. Please research these sources further if you need alternatives. Make sure you’re consuming them regularly! The final of the weekly “Tip of the Week” (next week) will be on minerals. This regular article will then become “Tip of the Month”, published on the last day of each month (less often but it should be much richer!). Best regards Phil P.S. Please note, I’ve summarised these details to be presented in a digestible form, so let me know if there are any discrepancies.