Vitamin

Vitamins are nutrients necessary for the regulation of many different bodily functions in animals and humans. They are important for the formation of tissues, blood cells, genetic material, hormones and chemicals for the nervous system. Vitamins can either be catalysts or coenzymes. As catalysts, vitamins bind with proteins to produce enzymes that will in turn produce essential chemical reactions within the body. As coenzymes, they act as chemical carriers from one body cell to the next.

The history of vitamins Vitamins as we know them today were largely unknown thousands of years ago and whatever nutrients and benefits vitamins give were only received through the ingestion of food. Some of the ancient civilizations discovered through observation, experimentation or purely by accident that some foods seemed to offer relief or cures for certain illnesses and ailments. Ancient Egyptian doctors, for example, would prescribe liver to patients suffering from night blindness.

Certain vitamin benefits were also discovered long before they were named. The benefits of citrus fruits, for example, a known source of Vitamin C, was first extolled in the mid 1700s long before it was known that vitamins existed. It was first used to prevent and cure scurvy. Although successful, the practice was initially met with skepticism.

Then, in 1897, a Dutch scientist named Christiaan Eijkman discovered that unpolished rice helped prevent beriberi. The next year, another scientist, Frederick Hopkins, coined the term 'accessory factors', unknown substances that certain foods contained which contributed to health and well being.

It was only in the early 1900s when a Polish biochemist named Kazimierz Funk was able to isolate and identify a complex group of micronutrients. In 1912, the name 'vitamine' was proposed and used, considered to refer to what Hopkins called 'accessory factors'. The name was later changed to 'vitamin' in 1920.

Why we need vitamins The human body can only produce one type of vitamin naturally and that is Vitamin D. The other vitamins must be taken either through diet or supplements. The benefits of vitamins were discovered by using deprivation studies. Scientists were able to isolate different vitamins and determine that deficiencies led to certain illnesses, health risks and birth defects. As science progressed, vitamins made the jump from their natural sources such as plants and animals and became available in pill form.

Today, there are 13 different vitamins, categorized as fat soluble or water soluble. Fat soluble vitamins include Vitamins A, D, E and K and water soluble vitamins include the Vitamin B group and Vitamin C. Fat soluble vitamins, when they enter the body, are absorbed by the intestinal tract. It then joins the bloodstream. Fat soluble vitamins are more difficult to dissolve and excess amounts are often stored in the liver or in the body's fat. This means that it's not necessary to consume fat soluble vitamins everyday.

Water soluble vitamins, on the other hand, are more readily expelled by the body through urine. Because they can’t be stored, it's often necessary that they are taken more frequently.

Vitamins in food While vitamin supplements can often help replenish the body's supply, the best sources of vitamins still come from fruits, vegetables and animal products. Here are excellent sources of different vitamins essential to health:

Vitamin A Vitamin A can be sourced from dairy products such as milk, cream and cheese. It can also be found in animal liver, kidneys, meat and fish oils from halibut and cod. These foods do contain cholesterol and saturated fat, so if you prefer fruit and vegetable sources, try intensely colorful picks such as carrots, cantaloupes, pumpkins, squashes, sweet potatoes, spinach and broccoli.

Vitamin B group Vitamin B1 or thiamine can be found in cereals, whole grains, pasta, fish, meats and soybeans. Vitamin B3 or niacin can be found in lean meats, poultry, fish and dairy products. Legumes, nuts, eggs and enriched cereals and breads are also good sources.

Pantothenic acid, biotin and Vitamin B12 can be found in fish, eggs, poultry and dairy products. Vitamin B12 can also be sourced from shellfish and meat.

Vitamin C or ascorbic acid When looking for Vitamin C, think citrus. Lemons, limes, oranges, cantaloupes, strawberries and grapefruits are rich in Vitamin C. So are turnip greens, sweet potatoes, tomatoes and broccoli.

Vitamin D Although naturally produced by the body, Vitamin D needs to be replenished. It can be found in butter, margarine, cream, cheese and cereals. It is also found in oysters, fish and fortified foods.

Vitamin E Also known as an excellent antioxidant, Vitamin E can be found in nuts, olives, wheat germ, spinach, seeds, corn and most green leafy vegetables.

Vitamin K Bacteria found in the human intestines can produce Vitamin K but to ensure you get the right amount, eat cereals and vegetables such as spinach, cauliflower, cabbage and soybeans.