What exactly are vitamins ? A combination of ' vita ' which means life in Latin and " amines " which stand for a chemical group of nitrogen-carrying compounds, vitamins are generally acknowledged as " life-giving " substances
IN SCIENTIFIC TERMS, VITAMINS are organic substances that act as coenzymes and/or regulators of metabolic processes. There are 13 known vitamins, most of which are present in natural foods or supplements, and some are produced within the body. Vitamins are extremely vital for life. They are needed for almost every growth and developmental function in the body.
FAT-SOLUBLE VITAMINS
This refers to vitamins that can be stored in the liver and fat tissues of your body (up to six months) until your body needs to use them. As the name suggests, this family of vitamins dissolve in fat tissues.
1. Vitamin A: Retinol is the true form of Vitamin A, often called preformed Vitamin A (alcohol form) and is readily used by the body. Beta carotene is a provitamin A found in plants and is the precursor of the actual vitamin. This means it has to be converted (using fat and bile) before it can be used by the body.
Vitamin A helps in the healthy formation of bones, teeth and skin. Thus, it prevents dry skin, acne and dermatitis. It is necessary for good night vision and is essential during pregnancy and lactation. Because Vitamin A is also an anti-oxidant, it is very helpful in neutralising -free radicals attack.
One of Vitamin A's most important functions is in helping to maintain mucous membranes and surface linings of the respiratory, intestinal and urinary tracts. These linings are the body's first defence against infection. That is why Vitamin A is often credited with warding off colds and sinus problems.
2. Vitamin D: Vitamin D exists in several forms, each with its own level of activity. Calciferol is the most active and most used by the body; others are relatively inactive. The Vitamin D we ingest is not fully active and therefore requires conversion through the liver and kidneys. One other active source of Vitamin D is the synthesis of ultraviolet rays on skin.
Vitamin D's main functions are to aid in the absorption and use of calcium by the GI tract, normal growth of bones and teeth, healthy nervous system maintenance, and protection against muscle weakness and irregular heartbeat.
3. Vitamin E: Vitamin E is composed of a chemical compound known as tocopherol. Alpha tocopherol is the most potent of the eight forms of tocopherol, providing the most nutritional and biological value.
Vitamin E is the all-powerful anti- oxidant that protects cell membranes, lipoproteins, fats and Vitamin A from destructive oxidation. It also contributes to healthy skin and helps promote healthy circulatory function by protecting coronary arteries from the damaging effects of cholesterol. The latter is achieved because Vitamin E is anti-coagulant (blood-thinner) thus able to prevent and dissolve blood clots. Vitamin E has also been shown to play a role in immune function, DNA repair, and other metabolic processes.
WATER-SOLUBLE VITAMINS
This refers to vitamins that dissolve in water. They are not stored in the body and must be replaced every day. They are eliminated in urine. Furthermore, they are easily washed out or eliminated during food storing and preparation.
1. Vitamin B1 (Thiamine): Thiamine is necessary for carbohydrate metabolism, healthy cardiovascular and nervous systems, and proper functioning of the heart and muscles. Vitamin B1 also enhances circulation, aids digestion (especially carbohydrates) and promotes growth.
Vitamin B1 is also known as anti- beriberi, because it helps prevent beriberi, a disease of nerve inflammation due to an unbalanced diet deficient in thiamine.
2. Vitamin B2 (Riboflavin): Riboflavin acts as a coenzyme that activates the breakdown and utilisation of carbohydrates, fats and proteins by converting them into energy. It also benefits hair, skin and nails.
Riboflavin is further needed to activate Vitamin B6, helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration and growth.
3. Vitamin B6: Pyridoxine, pyridoxal and pyridoxamine make up the Vitamin B6 group. Together they combine with phosphorus in the body to form the coenzyme pyridoxal phosphate, which is necessary in the metabolism of amino acids, glucose and fatty acids.
Vitamin B6 helps balance sodium and potassium, which regulate body fluids and promotes healthy functioning of the nervous and muscular system. It is also linked to red blood cell formation and prevention of arteriosclerosis.
4. Vitamin C (Ascorbic acid): Often called the "cure-all" vitamin, ascorbic acid is a powerful anti-oxidant which protects the body from infections and oxidation. It plays an important role in the synthesis of collagen in connective tissue, conversion of cholesterol to bile acids and enhances iron absorption. It promotes healthy teeth and gums, enhances wound healing and produces anti-stress hormones.
Vitamin C also helps prevent scurvy, a disease characterised by anaemia and lesions of the skin and mucous membranes, caused by a deficiency in ascorbic acid.
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