VITAMINS

Vitamins are carbon-containing compounds essential in small quantities for the normal functioning of the body. They are essentially a type of nutrient the body can't make and must get from food. They were discovered around the turn of the 20th century as scientists investigated the causes of exotic diseases such as beri-beri, scurvy and rickets, namely a lack of the appropriate vitamin. Green leafy vegetables are a key source of vitamins. There are two types of vitamins – water-soluble, which do not remain in the body, and fat-soluble, which the body can store.

Vitamin A:- Vitamin A has a variety of uses. It helps maintain the cells that line the body's interior surfaces, boosts the production and activity of white blood cells and helps regulate cell growth and differentiation. Good sources of Vitamin A (or provitamin A, that the body can readily convert to active vitamin A) include liver, eggs and dairy products, along with carrots, red and green peppers and spinach.

Vitamin C:- Vitamin C is widely thought to help fight infection, particularly the common cold, although the scientific evidence for this is inconclusive. It does help make collagen (a substance needed for healthy bones, ligaments, teeth etc) and is also thought to help the body absorb iron from food. It is also a powerful antioxidant. Good food sources of vitamin C include citrus fruits, berries, tomatoes, broccoli and spinach. There is little point in taking megadoses of Vitamin C, however, as the body can't store much of it, with any excess being flushed out of the system.

Vitamin E:- Vitamin E acts as an antioxidant. Food sources include dairy foods, green leafy vegetables and nuts.

Vitamins B:- There are eight types of Vitamin B – thiamine, niacin, riboflavin, pantothenic acid, biotin, B6, B12 and folic acid. They all release energy from carbohydrates and fat, break down amino acids and transport oxygen and energy-containing nutrients around the body. They are all water-soluble.

Vitamin D:- Vitamin D is as important as calcium in building strong bones. Vitamin D ensures that calcium is absorbed as it passes through the digestive system, and signals the kidneys to hang on to it. The sun is the best source of Vitamin D – 15 minutes exposure to strong sunlight should ensure the body can make a good supply. However, those who live in cloudy, northerly climates or who are stuck indoors all day are often deficient in Vitamin D, and often make up the lack with a multivitamin supplement.

Vitamin K:- The lesser-known Vitamin K helps make six of the thirteen proteins needed for blood clotting. Studies have shown it also plays a role in building strong bones. Good food sources for Vitamin K include lettuce or other green leafy vegetables.