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Vitamins are key to everybody's supplementation. They perform the important task of aiding with the digestion of foods. They are necessary for your metabolism, health and most importantly, growth. There are two main categories of vitamins; water-soluble and fat-soluble vitamins. Water-soluble vitamins are stored throughout the body and fat-soluble vitamins are stored in body fat. It is much easier and economic to consume a multi-vitamin/mineral ensures that you consume your daily requirements of micro nutrients.
Water Soluble Vitamins
Thiamin - B1: Energy metabolism; nervous system function.
Cheif functions in your body: Used in energy metabolism; suports normal appetite and nerve functionSignificant sources: pork, ham, bacon, liver, whole-grain or enriched breads and cereal, legumes, nuts
Deficiency SymptomsCommon Names: BeriberiNervous/Muscular Systems: Degeneration, wasting, weakness, painful calf muscles, low morale, difficulty walking, loss of ankle and knee-jerk reflexes, mental confusion, paralysisBlood/Circulatory System: Edema, enlarged heart, abnormal heart rythms, heart failure
Riboflavin - B2: Energy metabolism; maintenance of eye tissue.
Cheif functions in your body: Used in energy metabolism; supoprts normal vision and skin healthSignificant sources: Milk, yogurt, cottage cheese, meat, leafy green vegetables, whole-grain or enriched breads and cereals
Deficiency SymptomsCommon Names: AriboflavinosisNervous/Muscular Systems: Inflamed eyelids and sensitivity to light, reddening of corneaMouth, Gums, Tongue: Cracks and redness at corners of mouth; painful, smooth, purplish-red tongueSkin: Skin rashNiacin - B3: Energy metabolism; skin, nervous system, and digestive tract health.
Cheif functions in your body: Used in energy metabolisml; supports health of skin, nervous system, and digestive systemSignificant sources: Milk, eggs, meat, poultry, fish, whole-grain and enriched breads and cereals, nuts, and all protein-containing foods
Deficiency SymptomsCommon Names: PellagraDigestive System: DiarrheaNervous/Muscular Systems: Irritability, loss of appetite, weakness, dizziness, mental confusion progressing to psychosis or deliriumMouth, Gums, Tongue: Inflamed, swollen, smooth tongueSkin: Bilateral symmetrical determatitis, especially on areas exposed to sunToxicity SymptomsDigestive System: Diarrhea, heartburn, nausea, ulcer irritation, vomitingNervous/Muscular Systems: Fainting, dizinessOther: Liver Damage, low blood pressureSkin: Painful flush and rash, exessive sweating
Pyridoxine - B6: Amino acid and fatty acid metabolism; red blood cell production.
Cheif functions in your body: Used in amino acid and fatty acid metabolism; helps convert trypophan to niacin,; helps make red blood cellsSignificant sources: Green and leaft vegetables, meats, fish, poultry, shellfish, legumes, fruits, whole grains
Deficiency SymptomsNervous/Muscular Systems: Abnormal brain wave pattern, irritability, muscle twitching, convulsionsBlood/Circulatory System: Anemia (small-cell type)Other: Kidney stonesMouth, Gums, Tongue: Smooth tongue, cracked corners of mouthSkin: Irritation of sweat glands, dermatitisToxicity SymptomsNervous/Muscular Systems: Depression, fatigue, irritibality, headaches, nerve damage leading to numbness and muscle weaknessBlood/Circulatory System: BloatingOther: Bone pain
Cyanocobalamin - B12: Cell synthesis; nervous system maintenance.
Cheif functions in your body: Used in new cell synthesis; helps maintain nerve cells; reforms folate coenzyme; helps break down some fatty acids and amino acidsSignificant sources: Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs)
Deficiency SymptomsCommon Names: Pernicious anemiaNervous/Muscular Systems: Fatigue, degeneration of peripheral nervers progressing to paralysisBlood/Circulatory System: Anemia (large-cell type)Mouth, Gums, Tongue: Smooth tongueSkin: HypersensitivityVitamin C: Collagen formation; amino acid metabolism; enhanced iron absorption; anti oxidant.
Cheif functions in your body: Collagen synthesis, antioxydant, thyroxin synthesis, amino acid metabolism, strengthens resistance to infection, helps absorption of ironSignificant sources: Citrus fruits, cabbage-type vegetables, dark green vegetables, cantaloupe, strawberries, peppers, lettuce, tomatoes, potatoes, papayas, mangoes
Deficiency SymptomsCommon Names: ScurvyNervous/Muscular Systems: Muscle degeneration and pain, hysteria, depressionBlood/Circulatory System: Anemia (small-cell type), atherosclerotic plaques, pinpoint hemorrhagesOther: Failure of wounds to healImmune System: Suppression, frequent infectionsMouth, Gums, Tongue: Bleeding gums, loosened teethSkin: Rough skin, blotchy bruisesToxicity SymptomsDigestive System: Nausea, abdominal cramps, diarrheaNervous/Muscular Systems: Headache, fatigue, insomniaOther: Interference with medical tests, aggravation of gout symptoms, urinary tract problems, kidney stonesSkin: Hot flashes, rashes
Folacin: Cell synthesis.Biotin: Energy metabolism.Fat-Soluble Vitamins Vitamin A: Vision; mucous membrane formation; bone and tooth growth.
Cheif functions in your body: Vision; maintenance of cornea, epithelial cells, mucous membranes, skin; done and tooth growth; reproduction; immunitySignificant sources: Retinol: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver; Beta-carotene: spinach and other dark leafy greens, broccoli, deep orange fruits (apricots, cantaloupe) and vegetables (squash, carrots, sweet potatoes, pumpkin)
Deficiency SymptomsCommon Names: Hypovitaminosis ADigestive System: Changes in lining, diarrheaEyes: Night blindness, changes in epithelial ittue (hyperkeratinization), drying (xerosis), triangular grey spots on eye (Bitot's spots), irrersible drying (keratomalacia), and corneal degeneration (blindness) Nervous/Muscular Systems: Brain and spinal cord growth too fast for stunted skull and spineBones/Teeth: Cessation of bone growth, painful joints, impaired enamel formation, cracks in teeth, tendency to decay, atrophy of dentin-forming cellsBlood/Circulatory System: Anemia, often masked by dehydrationOther: Kidney stonesImmune System: Suppression of immune reactions; frequent respiratory, digestive, bladder, vaginal, and kidney infectionsSkin: Plugging of hair follicles with keratin, forming white lumps (hyperkeratosis)Toxicity SymptomsCommon Names: Hypervitaminosis ADigestive System: Nausea, vomiting, abdominal pain, diarrhea, weight lossNervous/Muscular Systems: Loss of appetite, irritability, fatigue, insomnia, restlessness, headaches, blurred vision, nausea, vomiting, muscle weakness, interference with thyroxinBones/Teeth: Increased activity of osteoclasts (cells that destroy bone during its growth) causing decalicification, joint pain, fragility, stunted growth, thickening of long bones, increase of pressre inside skull mimicking brain tumor, headachesBlood/Circulatory System: Loss of hemoglobin and potassium by red blood cells, cessation of menstruation, slowed clotting time, easily induced bleedingOther: Amenorrhea (evelated serum caronene concentrations), jaundice (bile related pigments spill into the blood stream and skin yellows), enlargment of liver and spleen, massive accumulation of fat and vitamin A in liverImmune System: Overstimulation of immune reactionsSkin: Dryness, itching, peeling, rashes, dry scaling lips, cracking and bleeding of lips, nosebleeds, loss of hair, brittle nailsVitamin D: Bone mineralization.
Cheif functions in your body: Promotes mineralization of bones (raises blood calcium and phosphorous by increasing absorption in the digestive tract, withdrawing calcium from digestive tract, stimulation retention by kidneys)Significant sources: Self-synthesis with sunlight, fortified milk, fortified margarine, egg yolk, liver, fatty fish
Deficiency SymptomsCommon Names: Rickets, osteomalaciaNervous/Muscular Systems: Rickets: lax muscles resulting in protrusion of abdomen; muscle spasms. Osteomalacia: Involuntary twitching, muscle spasms.Bones/Teeth: _B_Rickets in Children:_B_ Faulty calcification, resulting in misshaped bones (bowing of legs) and retarded growth; enlargement of ends of bones (knees, wrists); deformitites of ribs; delayed closing of fontanel; resulting in rapid enlargement of head; slow eruption of teeth; malformed decay-prone teeth; _B_Osteomalacia in Adults:_B_ Softening effect: deformities of limbs, spine, thorax, and pelvis; demineralization; pain in pelvis, lower back, and legs; bone fracturesBlood/Circulatory System: Osteomalacia: Decreased calcium and/or phosphorous, increased alkaline phosphataseOther: Rickets: Abnormally high secretion of parathormone, increased calcium in stools, decreased calcium in urineToxicity SymptomsCommon Names: Hypervitaminosis DNervous/Muscular Systems: Loss of appetite, headache, weakness, fatigue, exessive thirst, irritability, apathyBones/Teeth: Increased calcium withdrawlBlood/Circulatory System: Increased calcium and phosphorus concentrationOther: Calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues around joints), Increased excretion of calcium in urine, kidney stones, irreversible renal damage, deathVitamin E: Anti oxidant. Cheif functions in your body: Antioxidant, stabilization of cell membranes, regulation of oxidation reactions, protection of PUFA and vitamin ASignificant sources: Polyunsaturated plant oils (margarine, salad dressing, shortenings), green and leafy vegetables, wheat germ, whole-grain products, liver, egg yolks, nuts, seeds
Deficiency SymptomsNervous/Muscular Systems: Degeneration, weakness, difficulty walking, severe pain in calf muscleBlood/Circulatory System: Red clood cell breakage, anemiaToxicity SymptomsDigestive System: General discomfortBones/Teeth: Augments effects of anticlotting medication
Vitamin K: Blood clotting.
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