Vitamins are a group of substances that are needed for normal cell function, growth, and

development.

There are 13 essential vitamins. This means that these vitamins are required for the body to
work properly. They are:

 Vitamin A

 Vitamin C

 Vitamin D

 Vitamin E

 Vitamin K

 Vitamin B1 (thiamine)
 Vitamin B2 (riboflavin)
 Vitamin B3 (niacin)
 Pantothenic acid (B5)
 Biotin (B7)
 Vitamin B6
 Vitamin B12 (cyanocobalamin)
 Folate (folic acid and B9)

Vitamins are grouped into two categories:

 Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble vitamins are
vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence
of dietary fat.

 There are nine water-soluble vitamins. The body must use water-soluble vitamins right away.
Any leftover water-soluble vitamins leave the body through the urine. Vitamin B12 is the only
water-soluble vitamin that can be stored in the liver for many years.

Function
Each of the vitamins listed below has an important job in the body. A vitamin
deficiency occurs when you do not get enough of a certain vitamin. Vitamin
deficiency can cause health problems.

Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified
dairy foods may increase your risk for health problems, including heart disease,
cancer, and poor bone health (osteoporosis).
 Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus
membranes, and skin.
 Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and
maintain brain function. This vitamin also plays an important role in the proteins
that are part of many chemical reactions in the body. The more protein you eat the
more pyridoxine your body requires.
 Vitamin B12, like the other B vitamins, is important for metabolism. It also helps
form red blood cells and maintain the central nervous system.
 Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth
and gums. It helps the body absorb iron and maintain healthy tissue. It also
promotes wound healing.
 Vitamin D is also known as the "sunshine vitamin," since it is made by the body
after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to
produce the body's requirement of vitamin D for most people at most latitudes.
People who do not live in sunny places may not make enough vitamin D. It is very
hard to get enough vitamin D from food sources alone. Vitamin D helps the body
absorb calcium. You need calcium for the normal development and maintenance of
healthy teeth and bones. It also helps maintain proper blood levels
of calcium and phosphorus.
 Vitamin E is an antioxidant also known as tocopherol. It helps the body form red
blood cells and use vitamin K.
 Vitamin K is not listed among the essential vitamins, but without it blood would not
stick together (coagulate). Some studies suggest that it is important for bone
health.
 Biotin is essential for the metabolism of proteins and carbohydrates, and in the
production of hormones and cholesterol.
 Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has
cholesterol-lowering effects at higher doses.
 Folate works with vitamin B12 to help form red blood cells. It is needed for the
production of DNA, which controls tissue growth and cell function. Any woman who
is pregnant should be sure to get enough folate. Low levels of folate are linked to
birth defects such as spina bifida. Many foods are now fortified with folic acid.
 Pantothenic acid is essential for the metabolism of food. It also plays a role in the
production of hormones and cholesterol.
 Riboflavin (vitamin B2) works with the other B vitamins. It is important for body
growth and the production of red blood cells.
 Thiamine (vitamin B1) helps the body cells change carbohydrates into energy.
Getting enough carbohydrates is very important during pregnancy and
breastfeeding. It is also essential for heart function and healthy nerve cells.

Food Sources
FAT-SOLUBLE VITAMINS

Vitamin A:

 Dark-colored fruits

 Dark leafy vegetables

 Egg yolk

 Fortified milk and dairy products (cheese, yogurt, butter, and cream)

 Liver, beef, and fish

Vitamin D:

 Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)

 Fish liver oils (cod liver oil)

 Fortified cereals

 Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

 Avocado

 Dark green vegetables (spinach, broccoli, asparagus, and turnip greens)

 Margarine (made from safflower, corn, and sunflower oil)

 Oils (safflower, corn, and sunflower)

 Papaya and mango

 Seeds and nuts

 Wheat germ and wheat germ oil

Vitamin K:

 Cabbage

 Cauliflower

 Cereals

 Dark green vegetables (broccoli, Brussels sprouts, and asparagus)

 Dark leafy vegetables (spinach, kale, collards, and turnip greens)

 Fish, liver, beef, and eggs

WATER-SOLUBLE VITAMINS

Biotin:

 Chocolate

 Cereal

 Egg yolk

 Legumes

 Milk

 Nuts

 Organ meats (liver, kidney)

 Pork

 Yeast

Folate:

 Asparagus and broccoli

 Beets

 Brewer's yeast
 Dried beans (cooked pinto, navy, kidney, and lima)

 Fortified cereals

 Green, leafy vegetables (spinach and romaine lettuce)

 Lentils

 Oranges and orange juice

 Peanut butter

 Wheat germ

Niacin (vitamin B3):

 Avocado

 Eggs

 Enriched breads and fortified cereals

 Fish (tuna and salt-water fish)

 Lean meats

 Legumes

 Nuts

 Potato

 Poultry

Pantothenic acid:

 Avocado

 Broccoli, kale, and other vegetables in the cabbage family

 Eggs

 Legumes and lentils

 Milk
 Mushroom

 Organ meats

 Poultry

 White and sweet potatoes

 Whole-grain cereals

Thiamine (vitamin B1):

 Dried milk

 Egg

 Enriched bread and flour

 Lean meats

 Legumes (dried beans)

 Nuts and seeds

 Organ meats

 Peas

 Whole grains

Pyroxidine (vitamin B6):

 Avocado

 Banana

 Legumes (dried beans)

 Meat

 Nuts

 Poultry

 Whole grains (milling and processing removes a lot of this vitamin)

 Vitamin B12:

 Meat

 Eggs

 Fortified foods such as soymilk

 Milk and milk products

 Organ meats (liver and kidney)

 Poultry

 Shellfish

NOTE: Animal sources of vitamin B12 are absorbed much better by the body than
plant sources

Vitamin C (ascorbic acid):

 Broccoli

 Brussels sprouts

 Cabbage

 Cauliflower

 Citrus fruits

 Potatoes

 Spinach

 Strawberries

 Tomatoes and tomato juice

Side Effects
Many people think that if some is good, a lot is better. This is not always the case.
High doses of certain vitamins can be toxic. Ask your health care provider what is
best for you.
 Recommendations
The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of
each vitamin most people should get each day.

 The RDA for vitamins may be used as goals for each person.

 How much of each vitamin you need depends on your age and gender. Other
factors, such as pregnancy and your health conditions, are also important.

The best way to get all the daily vitamins you need is to eat a balanced diet that
contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried
beans), lentils, and whole grains.

Dietary supplements are another way to get the vitamins you need if the food you
eat is not supplying enough vitamins. Supplements can be helpful during pregnancy
and for special medical problems.

If you take supplements, DO NOT take more than 100% of the RDA. Be very
careful about taking large amounts of fat-soluble vitamin supplements. These
include vitamins A, D, E, and K. These vitamins are stored in fat cells, and they can
build up in your body and may cause harmful effects.

Triglycerides: Why do they matter?

Triglycerides are an important measure of heart health. Here's why
triglycerides matter — and what to do if your triglycerides are too high.
By Mayo Clinic Staff

If you've been keeping an eye on your blood pressure and cholesterol levels,
there's something else you might need to monitor: your triglycerides. Having a high
level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of
heart disease.

However, the same lifestyle choices that promote overall health can help lower
your triglycerides, too.

What are triglycerides?

Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body
converts any calories it doesn't need to use right away into triglycerides. The
triglycerides are stored in your fat cells. Later, hormones release triglycerides for
energy between meals. If you regularly eat more calories than you burn,
particularly "easy" calories like carbohydrates and fats, you may have high
triglycerides (hypertriglyceridemia).

What's considered normal?

A simple blood test can reveal whether your triglycerides fall into a healthy range.

 Normal — Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per
liter (mmol/L)
 Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
 High — 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
 Very high — 500 mg/dL or above (5.7 mmol/L or above)
Your doctor will usually check for high triglycerides as part of a cholesterol test
(sometimes called a lipid panel or lipid profile). You'll have to fast for nine to 12
hours before blood can be drawn for an accurate triglyceride measurement.

What's the difference between triglycerides and cholesterol?

Triglycerides and cholesterol are separate types of lipids that circulate in your
blood. Triglycerides store unused calories and provide your body with energy, and
cholesterol is used to build cells and certain hormones. Because triglycerides and
cholesterol can't dissolve in blood, they circulate throughout your body with the
help of proteins that transport the lipids (lipoproteins).

Why do high triglycerides matter?

Although it's unclear how, high triglycerides may contribute to hardening of the
arteries or thickening of the artery walls (atherosclerosis) — which increases the
risk of stroke, heart attack and heart disease. Extremely high triglycerides — for
example, levels above 1000 mg/dL (11.29 mmol/L) — can also cause acute
pancreatitis.

High triglycerides are often a sign of other conditions that increase the risk of
heart disease and stroke as well, including obesity and metabolic syndrome — a
cluster of conditions that includes too much fat around the waist, high blood
pressure, high triglycerides, high blood sugar and abnormal cholesterol levels.

Sometimes high triglycerides are a sign of poorly controlled type 2 diabetes, low
levels of thyroid hormones (hypothyroidism), liver or kidney disease, or rare
genetic conditions that affect how your body converts fat to energy. High
triglycerides could also be a side effect of taking medications such as beta
blockers, birth control pills, diuretics or steroids.

What's the best way to lower triglycerides?

Healthy lifestyle choices are key:

 Lose weight. If you're overweight, losing 5 to 10 pounds can help lower your
triglycerides. Motivate yourself by focusing on the benefits of losing weight, such as
more energy and improved health.
 Cut back on calories. Remember that extra calories are converted to triglycerides
and stored as fat. Reducing your calories will reduce triglycerides.
 Avoid sugary and refined foods. Simple carbohydrates, such as sugar and foods made
with white flour, can increase triglycerides.
 Choose healthier fats. Trade saturated fat found in meats for healthier
monounsaturated fat found in plants, such as olive, peanut and canola oils. Substitute
fish high in omega-3 fatty acids — such as mackerel and salmon — for red meat.
 Limit how much alcohol you drink. Alcohol is high in calories and sugar and has a
particularly potent effect on triglycerides. Even small amounts of alcohol can raise
triglyceride levels.
 Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days
of the week. Regular exercise can lower triglycerides and boost "good" cholesterol.
Take a brisk daily walk, swim laps or join an exercise group. If you don't have time to
exercise for 30 minutes, try squeezing it in 10 minutes at a time. Take a short walk,
climb the stairs at work, or try some situps or pushups as you watch television.
What about medication?
If healthy lifestyle changes aren't enough to control high triglycerides, your
doctor might recommend some of the following:
 Statins. Your doctor might prescribe these cholesterol-lowering drugs if you also have
low high-density lipoprotein (HDL, or "good") cholesterol; high low-density lipoprotein
(LDL, or "bad") cholesterol; or if you have a history of blocked arteries or diabetes.
Examples include atorvastatin (Lipitor) and simvastatin (Zocor). Muscle pain is a
potential side effect.
 Fish oils. Also known as omega-3 fatty acids, fish oil supplements can help lower your
triglycerides. High doses are needed, however, so this option is often reserved for
people who have triglyceride levels over 500 mg/dL (5.7 mmol/L).
 Fibrates. Fibrate medications, such as fenofibrate (TriCor, Fenoglide, others) and
gemfibrozil (Lopid), also can lower your triglyceride levels. Fibrates seem to work best
in people who have triglyceride levels over 500 mg/dL (5.7 mmol/L). Fibrates may
increase the risk of side effects when taken together with statins.
 Niacin. Niacin, sometimes called nicotinic acid, can lower your triglycerides and your
"bad" cholesterol (low-density lipoprotein, or LDL, cholesterol). It's typically reserved
for people who have triglyceride levels over 500 mg/dL (5.7 mmol/L). Don't take over-
the-counter niacin without talking to your doctor first. Niacin can interact with other
medications and can cause significant side effects.

Within a healthy, balanced diet, a man needs around 10,500kJ (2,500kcal) a day to
maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day.

These values can vary depending on age, metabolism and levels of physical activity, among
other things.

What are calories?

Calories are a measure of how much energy food or drink contains. The amount of energy
you need will depend on:

 your age – for example, growing children and teenagers may need more energy

 your lifestyle – for example, how active you are

 your size – your height and weight can affect how quickly you use energy

Other factors can also affect how much energy you burn. For example:

 some hormones (chemicals produced by the body) – such as thyroid hormones

 some medications – such as glucocorticoids, a type of steroid used to treat

inflammation

 being unwell

Calories and kilocalories

The term calorie is commonly used as shorthand for kilocalorie. You will find this written
as kcal on food packets. Kilojoules (kJ) are the equivalent of kilocalories within the
International System of Units, and you'll see both kJ and kcal on nutrition labels – 4.2kJ is
equivalent to approximately 1kcal.

Maintaining a healthy weight

To maintain a healthy weight, you need to balance the amount of calories you consume
through food and drink with the amount of calories you burn through physical activity.

To lose weight in a healthy way, you need to use more energy than you consume by eating a
healthy, balanced diet with fewer calories while increasing your physical activity.

For more information on weight loss, download the NHS weight loss plan, our free 12-week
diet and exercise plan.

Gaining weight

You should get advice from your GP if you're underweight (your body mass index is less
than 18.5).

To gain weight, you need to eat more calories than your body uses each day.