vitamine E

remains the most mysterious of vitamins. The body needs it but its lack

does not lead to any known disease. Vitamin E is the most exploited vitamin in

that it is sold as a cure-all and even as an anD-aging poDon. Vitamin E, vitamin C,

and beta carotene are anDoxidants. Some studies suggest that the trio might help

to strengthen the body’s immune system and play a role in cancer prevenDon.

Vitamin K

helps stop the flow of blood from a cut and helps the body hold onto

calcium in bones and makes sure it gets where it can build bones. Many foods

supply vitamin K, especially leafy green vegetables. Certainbacteria in the

digesDve tracts can even make vitamin K for the body. Deficiency of this vitamin is
very rare.

Water Soluble Vitamins

The B-complex group and vitamin C are water soluble, meaning they dissolve in

water and are not stored in the body and must be replaced every day. There are 8

B vitamins.

Vitamin B-1

is also known as thiamin. Thiamin keeps the body’s cells and nerves in

operaDng order. The body uses it to convert food into energy. It is also
criDcal for

memory and brain work. Thiamin is oYen part of energy-boosDng drinks used to

improve physical performance. Without B vitamins, you would have less energy,
 but taking extra B vitamins does not mean you will have more energy. A
deficiency

of thiamin is a serious medical condiDon, starDng with a loss of sensaDon in

the

fingers and can lead to death. Severe alcoholics suffer from thiamin deficiency

which causes them to have jerky eye movements, a staggering walk, and

disorientaDon. No one food is a prime source of thiamin, and people that

lack a

varied diet suffer from the thiamin deficiency disease known as beriberi.

Vitamin B-2

is also known as riboflavin, and milk is its major source. The sun’s

ultraviolet light destroys riboflavin, which is why milk is rarely sold in glass

containers today.

Vitamin B-9 is Folate, or folic acid. Research has shown that extra folic acid in
the

diets of women in their childbearing age lowers the risk of having babies with

certain nervous system birth defects. Cereal and grain products are forDfied with

folate, as are vitamin supplements formulated for women.

Vitamin B-12 is essenDal for the nervous system, and the only people likely to lack

this vitamin are those who have vegan diets. Vegans do not eat any food produced

by animals. Meat, milk, and eggs all supply B-12.

Vitamin B-3

is more oYen called niacin. A deficiency in niacin produces the disease

pellagra. Vitamin B-6 is important in the process of how we absorb protein

and
 fats, and it helps create red blood cells.

Sources of B-6 are meat, fish, and poultry, but it can also come from
potatoes and

other starchy vegetables.

Bio4n is a B vitamin that is important in the funcDoning of our metabolism

and

helps to release energy from the carbohydrates that we eat. BioDn comes in
many

foods, but it is especially found in liver, egg yolks, and soybeans.

Pantothenic acid is a B vitamin that helps with energy producDon and the

formaDon of hormones, and is also found in many types of foods but

parDcularly

good sources are meats, potatoes, and whole grains. Since the B vitamins are
water soluble, if you take in too much the excess is

excreted. Low levels of B vitamins are common among the elderly, as their
bodies

are less able to use the B vitamins from food, and supplements are oYen

suggested.

Vitamin C, or ascorbic acid, is one vitamin humans cannot make; they have
to get

it from food. Vitamin C helps hold the cells together, heal wounds, and
build bones

and teeth. The best sources for vitamin C are citrus fruits, strawberries,
melons,

and leafy green vegetables. Vitamin C also helps to absorb and use Iron.
It is

important to protect the vitamins in fruits and vegetables from being

destroyed;

simple ways of doing this include refrigeraDon, washing them before cusng
them,

storing them in airDght containers, and avoiding high temperatures and

long

cooking Dmes.
Supplements

America’s society spends billions of dollars on vitamin supplements each year.

Twenty years ago, the American Medical AssociaDon concluded that vitamin

supplements were a waste of money. Today based on more current findings that

80% of Americans do not eat the recommended servings of fruits and vegetables,

the AMA now advises adults to take at least one mulDvitamin pill a day. Vitamin

supplements are actually built into our food supply. Milk is forDfied with vitamin
D

and skim milk with vitamin A. Flour is enriched with iron and some B vitamins, and

margarine has added vitamin A. Vitamin C is added to various fruit-flavored drinks,

and many breakfast cereals contain the equivalent of a vitamin pill in each
serving.

If you are looking for a supplement, read the label and look for one that provides

close to 100% of the recommended Daily Values for all nutrients. Some claim that

there are more advantages of natural vitamin supplements over syntheDc ones,

but nutriDon experts agree that the body cannot tell the difference because they

are idenDcal. It is important to avoid unbalanced supplements that supply a larger

dose of one or more vitamins and very li[le of others. Keep in mind that nutrients

interact. Adding too much iron can cut the body’s ability to absorb zinc. Too much

vitamin C interferes with the absorpDon of zinc and copper. Therefore avoid single

vitamin supplements without a doctor’s advice. Finally, keep vitamin supplements

away from toddlers.

The poison control center reports over 4,000 cases yearly of vitamin poisoning.