VITAMIN supplements have recently become over-publicized, leading to their misuse, abuse, and the insufficient consumption of whole foods. Overload of certain nutrients can be just as harmful as their deficiency. That is why, today, I chose to explore some of the major vitamins to learn about their benefits and usefulness to the body in order to obtain them directly from their dietary sources, whole foods, or use them appropriately as supplements.
Vitamins are chemicals that are essential to the body to function properly. They also improve the work of other nutrients. Because the body requires them in minute quantities, they are called micronutrients. Vitamins work synergistically with other vitamins, minerals, enzymes, hormones, neurotransmitters, etc., to make the various body systems work harmoniously and prevent disease. As the body cannot make them, we should take them through a balanced diet. An exception is vitamin D. It is synthesized by the skin through exposure to sunrays, but sometimes deficiency necessitate the supplement.
Vitamins are divided into groups. Each group is given a letter. Each group or member of group does a specific job or jobs. Vitamins fall into two categories: water-soluble and fat-soluble. Water-soluble vitamins like the Bs and C are absorbed through a water-based medium. The body takes the needed amount and the kidneys flush out the excess. As the body cannot store them, this category should be continuously supplied through nutrition. The fat-soluble vitamins like A, D, and E need a fat medium for uptake. A surplus of this type gets deposited in fat cells and liver, becoming toxic. Therefore, the latter should not be taken in mega doses; it should only supplement a deficiency. A healthy balanced nutrition should supply the daily recommended doses. Multivitamin supplements should never replace a nutritious diet, unless produce is not fresh or degraded due to depleted soils. Remember, an overdose of isolated nutrients cannot supplant the benefits of the naturally occurring substances in whole foods. They are more effective when they work synergistically with other nutrients. However in case of poor nutrition or deficiency, multivitamins are recommended to bolster immunity and fend off disease. Here are some of the more known vitamins.
Vitamin A is a source of retinol. Carotenoids are precursors of A. This antioxidant enhances immunity, tissue repair, and bone building in fetuses and improves skin, mucous membrane, and night vision. A deficiency results in eye-sight and skin problems. High doses of vitamin A cause liver impairment, bone loss, and headaches, especially with liver disease, high cholesterol, low protein, or alcohol abuse. It is found in beef liver, carrots, watercress, cabbage and squash families, tomatoes, papayas, mangoes, tangerines, and asparagus.
Vitamin B family has the following numbered members:
Vitamin B1, thiamine, enhances the uptake of carbohydrates to make energy and improves heart and nervous system functions. B1 deficiency leads to muscle and nerve damage. Reactions to thiamine overdose are unusual. Good sources of the nutrient are whole grains, egg yolks, fish, beef, poultry, liver, nuts, legumes, kelp, asparagus, and cabbage family.
Vitamin B2, riboflavin, enhances the use of protein, carbohydrates, and fats; keeps skin healthy; and helps heart and nerve conditions. Lack of B2 causes fatigue, anemia, mouth sores, skin lesions, eye disorders, hair loss, insomnia, retarded growth, and slow mental responses. It is found in whole grains, meat, liver, fish, poultry, dairy, legumes, leafy greens, mushrooms, nuts, berries, and cabbage family.
Vitamin B3, niacin, keeps the skin and digestive and nervous systems healthy; enhances the use of protein and fats; and improves cholesterol levels, blood circulation, and mental disorders. Niacin deficiency results in sores, dementia, digestive problems, depression, insomnia, skin eruptions, low blood sugar, dizziness, and muscular weakness. Excess B3 cause skin irritation and flushing, and liver impairment. Sources of B3 are whole wheat, beef liver, yeast, dates, fish, milk, tomatoes, turkey, and peanuts as well as parsley, cayenne peppers, alfalfa, fennel seeds, and chamomile.Vitamin B5, pantothenic acid, the anti-stress-vitamin, enhances the use of nutrients and the production of red blood cells. Flu symptoms emerge from low B5 and gastrointestinal disorder from an overdose. Pantothenic acid is found in beef, yeast, legumes, organ meats, fresh vegetables, nuts, mushrooms, whole grains, fish, eggs, and poultry.
Vitamin B6, pyridoxamine, affects both mental and physical health; processes proteins and fats; improves the nervous and immune systems; helps transporting oxygen in the blood; enhances the uptake of iron and copper; stops anemia; balances minerals; and controls blood sugar levels. B6 deficiency leads to skin breakouts, mouth sores, and nerve problems, whereas an overdose, though rare, impairs nerves and counteracts certain medications. Diuretics and steroids inhibit the uptake of B6. Good sources are eggs, fish, whole grains, beef, carrots, banana, chicken, seeds, legumes, and yeast.
Vitamin B12, cyanocobalamin, is important for protein absorption and the production of cell genetic material and energy. It enhances the metabolism; improves nerve and red blood cell health; and prevents some kinds of anemia. Deficiency in B12 leads to mental, muscle, movement, and vision disorders. Vegetarians and older people (due to insufficient stomach acid) become B12 deficient. Excess of B12 interacts badly with drugs. B12 is mostly found in animal tissues like eggs, clams, fish, dairy, organ meats, meat and poultry as well as a few vegetables like seaweed and soy and its products. Some drugs (anti-gout, anticoagulant, and potassium) prevent B12 uptake.
Vitamin C, ascorbic acid, builds connective tissues and collagen; protects cells and against pollution and free radicals; bolsters immunity; reduces asthma symptoms; regenerates anti-stress hormones, interferon, and vitamin E; and is needed for the uptake of folic acid, iron, calcium, and tyrosine. C deficiency prolongs wound healing and leads to gum bleeding, tooth loss, bruises, edema, and miscarriages. Mega doses (over 10 grams) cause diarrhea, kidney stones, and excess iron uptake. Rich sources of C are berries, citrus fruits, cabbage family, green vegetables, peppers, leafy greens, strawberries, and tomatoes. People who take alcohol, antidepressants, anticoagulants, oral contraceptives and steroids as well as smokers should take C supplements as such substances reduce the vitamin’s levels.
Folic acid, folate, generates blood cells and prevents anemia and birth defects while excess can conceal B12 deficiency, which results in nerve damage in the elderly. Folate is available in dark leafy greens, legumes, oranges, and whole grains.
Vitamin D, calciferol, enhances calcium and phosphorous assimilation to prevent fractures and osteoporosis; assists the development of bones and teeth in children; protects muscles; regulates heart beat; improves immunity, thyroid functions, and normal blood clotting; and prevents breast cancer. Weak bones occur due to D deficiency, whereas overdoses lead to nausea, constipation, appetite and weight loss, weakness, confusion, and arrhythmic heartbeat. Few foods (fatty fish, eggs, dairy, sweet potatoes, oatmeal) offer vitamin D, but a 10 to 15 minute exposure to direct sunlight allows the skin to make the nutrient.
Vitamin E, tocopherol, is the antioxidant that enhances tissue repair and blood flow and prevents cancer, cardiovascular disease, breast fibrocystic disease, cataracts, leg cramps, and premenstrual symptoms. It promotes wound healing; maintains healthy skin, hair, nerves, and muscles; protects cells from damage; controls hypertension; and slows down Alzheimer’s disease. E deficiency causes neuromuscular impairment, miscarriages, uterine degeneration, and vision and heart disorders. Excess of E increases thinning of blood and fatality risk from cardiovascular disease. Sources of E are legumes, cold pressed oils, dark leafy greens, egg yolk, fish, fruits, milk, nuts, whole grains, wheat germ, sweet potatoes, organ meats, and seaweed.
Vitamin K increases the blood clotting factor and bone formation. K deficiency leads to excessive bleeding (hemophilia). It should not be taken in mega doses with vitamin E. Consult your doctor before taking the supplement. K is found in dark leafy greens, cabbage family, cheese, vegetable oils, tomatoes, asparagus, egg yolks, liver, whole grains, soybeans, and yogurt. The body synthesizes vitamin K through the “friendly” bacteria in the gut.
While vitamins, in tiny amounts, are important to enhance and protect the functions of the digestive, respiratory, and nervous systems, the brain, blood, heart, and more; misuse and mega doses of vitamins can be poisonous to the body. Therefore, flooding the body with mega doses of supplements is not only a misconception, but also dangerous to health. Make whole foods your first choice!
(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)