
Winter is no longer on its way – it’s here and the scramble is to keep healthy while in winter’s icy grip.
Vitamins are micro-nutrients that are responsible for the normal workings of the human body. There are 13 vitamins, divided into two groups: fat-soluble and water-soluble.
Fat-soluble vitamins are those which can be store in the liver and fatty tissues until the body needs them. Water-soluble vitamins are those used immediately by the body. If the body has an excess of vitamins, they are disposed of through urine.
Fat-soluble vitamins:
• Vitamin A: This vitamin is important for your eyes, growth, immune function, and reproductive health. Vitamin A can be found in liver, kidneys, yellow and dark green leafy vegetables, and fruit.
• Vitamin D: If you want a good calcium and phosphorus balance, normal cell growth, functioning organs, as well as nerves, vitamin D is a must. Vitamin D occurs in fish liver oils, egg yolk, salmon, tuna, sardines and (of course!) sunlight.
• Vitamin E: This vitamin protects the body against aging, arthritis, cancer, diabetes, cardiovascular disease, cataracts, and infection. It can be found in wheat-germ, vegetable oils, leafy greens, egg yolks and nuts.
• Vitamin K: This vitamin is responsible for blood-clotting proteins and regulating calcium levels.
Water-soluble vitamins:
• Vitamin B1 (Thiamin): This supports normal appetite and the normal functioning of the nervous system.
• Vitamin B2 (Riboflavin): Converts nutrients into their functional forms and assists in the communication between cells. It may also prevent damage to cells. It can be found in milk, liver, Brewer’s yeast, meats, and leafy greens.
• Vitamin B3 (Niacin): This helps with metabolising carbohydrates, fatty acids and amino acids. It also helps with respiration within cells. Vitamin B3 is found in meats, poultry, fish and peanuts.
• Vitamin B5: This is used in energy metabolism. Vitamin B5 is found in a wide variety of foods.
• Vitamin B6: Helps the body use proteins. It also helps brain function, encourages a healthy nervous system and healthy blood. Vitamin B6 is found in bananas, dried beans, potatoes, and peanut butter.
• Vitamin B7 (Biotin): Synthesises fat, and helps with amino-acid metabolism and glycogen synthesis. This vitamin is found in a wide variety of foods.
• Vitamin B9 (Folate): This vitamin forms part of various co-enzymes used to produce cells. It can be found in liver, seeds and legumes.
• Vitamin B12: Helps with cell synthesis and maintains nerve cells. B12 is found in fish, poultry, shellfish, milk, cheese and eggs.
• Vitamin C: This popular vitamin helps protect cells against damage, promotes resistance to infection, synthesises collagen, heals wounds and converts nutrients into their functional forms. It also protects lung functions. Vitamin C is found in citrus fruit, tomatoes, peppers, broccoli, guavas, strawberries and papaya.
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