Fertility and pregnancy * Babies and children * Women's health * Men's health

Vitamins

Vitamins and diet Vitamins are substances that occur naturally in food and are neccessary for good health. Lack of them can result in specific vitamin deficiency diseases. Diseases such as these are rare in healthy adults living in modern society, and eating an average varied diet. Yet millions of healthy people consume vitamin preparations in the belief that these vitamins are doing wonderful things for them!
WHO NEEDS VITAMINS?
The main groups of people who may need extra supplies of vitamins are:
THE ELDERLY - due to loss of interest in cooking for themselves, and inability to get out and shop.
PREGNANT WOMEN - because of the extra demands of the growing baby.
DIETERS - severe restrictions on the variety of food eaten by slimmers (and also vegetarians), may lower their vitamin intake.
ALCOHOLICS - have drastic reductions in their food intake and often suffer severe vitamin deficiencies.
LOW INCOME FAMILIES - may not have sufficient variety in their food intake, to supply all the neccessary vitamins required for good health.
VITAMIN GROUPS.

There are two major groups of vitamins: fat soluble and water soluble. br />
FAT SOLUBLE VITAMINS: Vitamin A, Vitamin D, Vitamin E and Vitamin K all dissolve in fat, and are stored in our bodies as fat deposits. As we can store these vitamins, deficiencies are uncommon. e.g the average healthy adult has enough vitamin A stored in their liver to last 12 to 24 months! Because we are able to store vitamins A,D,E & K, we must be careful not to overload our bodies with excessive amounts.Taken in large doses, these vitamins can be very toxic and dangerous! Hypervitaminosis A, caused by too high an intake of vitamin A, can actually kill. So, if you are taking tablets or capsules of these fat soluble vitamins, be very careful and follow the instructions on the label. Never presume that, because one capsule per day of cod liver oil is said to be good for you, then ten capsules per day will be ten times better!!
VITAMIN A

Essential for: Healthy eyes (prevents night blindness), skin, gums, teeth and hair. Best food sources: Fish oils, (such as cod and halibut liver oil), sardines and herring, butter, margarine, milk, green vegetables and carrots.
Recent research shows that fish oils are also a rich source of substances known as Omega 3 fatty acids, which have an effect on lowering blood fat levels and therefore, preventing heart disease. Eskimos who have a high intake of fish oils do not suffer a great deal of heart disease.
These fish oils have also been found to relieve the stiffness and swelling of joints in rheumatoid arthritis. Much more research has to be done in these areas, so please do not rush out and consume large quantities of cod liver oil hoping for dramatic cures. If you feel that fish oils may be of some use to you, contact your doctor and discuss these matters with him. Remember,large amounts of fish oil or vitamin A are toxic.
Severe acne has been successfully treated with a cream containing a derivative of vitamin A called tretinoin. This same substance has also been shown to reverse pre- cancerous changes in the skin. Vitamin A is certainly a fascinating substance,as are the Eskimos favourite fish oils!!
VITAMIN D

Essential for: Strong bones and teeth.
Best sources: Fish oils(as for Vitamin A, margarine, eggs and butter.
A great deal of our vitamin D is produced in our own skin during exposure to sunlight. So, during the winter months elderly people who can't get out of their homes and may have an inadequate diet, are particularly prone to vitamin D shortage. The result is their bones become weaker, and even minor falls can result in serious fractures.
Pregnant mothers also need good supplies of vitamin D to meet the demands of the baby's growing bones. Strict vegetarians should supplement their diet with vitamin D because of the absence of fish from their diet. Yet again, remember to follow labelled instructions!
VITAMINS E & K

Both found in the same sources as vitamins A & D.
Vitamin E helps red blood cells and muscle cells to function. Deficiency is very rare.
Vitamin K is essential for normal blood clotting, and deficiency of this vitamin is also extremely rare.
WATER SOLUBLE VITAMINS

The vitamin B complex, and vitamin C dissolve easily in water. We are, therefore, not able to store large quantities of these vitamins in our bodies, as they are passed in our urine. We therefore need these vitamins regularly in our diet.
VITAMIN B

The vitamin B complex consists of the following substances:
B1 Thiamine. B2 Riboflavine. B3 Niacin. B6 Pyriodoxine.

B12 Cyano cobalamin. Folic acid and Pantothenic acid are also part of this complex.
Essential for: Energy, red cell production and maintenance of the skin, heart and nervous system.
Sources: Cereals, wholemeal foods, bread, milk, cheese, eggs, green vegetables, liver, meat, yoghurt and yeast extracts.
Because this group of vitamin B substances is widespread in foodstuffs, deficiencies are uncommon in the general population. However, high demand for vitamin B can occur during rapid growth spurts in children, in pregnancy, following many illnesses, acute infections or major surgery. Again, the elderly may have a poor intake because of inadequate diet.
If you are taking these vitamins as tablets, your urine may turn a very deep yellow colour. This is harmless. Remember to follow the manufacturers instructions.
VITAMIN C

Essential for: Healthy blood vessels, bones and teeth. Helps wounds to heal, and helps the body's self defence mechanism. It also helps the body to absorb iron.
Sources: Oranges, tomatoes, grapefruit, strawberries, sprouts and broccoli.
Some interesting facts about vitamin C:
(1) Humans, bats and guinea pigs are the only animals that need vitamin C!!
(2) Grapes are not the best gift for hospital patients, as they would need 13 lbs each day to satisfy their daily recommended vitamin C intake!
(3) The evidence that vitamin C protects against the common cold is far from convincing.
(4) Green vegetables lose 10% of their vitamin C, for every day they are stored. Eat as fresh as possible.
(5) As vitamin C dissolves in water, overcooking green vegetables causes the vitamin to pass into the cooking water which is then be discarded.
(6) Keeping food warm after it has been cooked causes 75% of the vitamin C to be lost.
(7) In the elderly, bruises and bluish red patches on the hands, forearms and legs could signify vitamin C deficiency.
(8) Beware large doses of vitamin C! Kidney stones could form and produce the very severe pain of renal colic.
CONCLUSION

Many fantastic claims are made for taking the vitamins in high doses. Earlier this year claims were made that vitamins increased childrens IQ. This has NOT been proven scientifically!
Ginseng, Royal Jelly and Evening Primrose Oil have been claimed to cure acne, arthiritis, angina, anaemia, hardening of the arteries, psoriasis, eczema and multiple sclerosis. Any substance that is labelled as a 'cure all' medicine, must be viewed with some scepticism. If you want professional help, go and visit your GP and ask their advice.

This article was published on Mon 31 July 2006

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