Vitamins and minerals are present in the food we eat, but they do not replace
our daily diet. Vitamins do not produce functional energy when it is broken
down. They help the enzymes that discharge energy from fats, proteins and
carbohydrates; however they do not supply energy by themselves.
Most of the vitamins and minerals are sensitive to heat. Though food articles
are rich in vitamins if we over cook them, many of the vitamins get destroyed.
The B-Vitamins are essential for nerves, elimination, digestion and energy. They
are very much heat sensitive than other vitamins. They are soluble in water;
hence the body will not be able to preserve them. This makes it necessary to
consume them daily.
Vitamins are micro nutrients synthesized by plants. When you eat plants such
as fruits and vegetables, you absorb the vitamins into your body. Animals have
the same ability to absorb vitamins from plants so if you eat animal products
such as eggs, fish or meat you obtain some vitamins "second hand" from the flesh
of the animal being consumed. In addition to the vitamins you obtain in your
diet, the bacteria in your colon produces a small amount of vitamin K that you
absorb into your blood via ducts in your large intestines. Vitamins have a
number of profound and healthy functions.
Water-soluble vitamins are not stored in the body, so you need to have them
more frequently. If you have more than you need, your body gets rid of the extra
vitamins when you urinate. Because the body does not store water-soluble
vitamins, these vitamins are generally not harmful. Water-soluble vitamins are
found in fruit, vegetables and grains. Unlike fat-soluble vitamins, they can be
destroyed by heat or by being exposed to the air. They can also be lost in water
used for cooking.
This means that by cooking foods, especially boiling them, we lose many of
these vitamins. The best way to keep as much of the water-soluble vitamins as
possible is to steam or grill these foods, rather than boil them. Water-soluble
vitamins are vitamin C, the B vitamins and folic acid.
B1 (thiamin) maintains energy metabolism and functions of nerves. They are
contained in food stuffs like green peas, watermelon, lean ham, chops, spinach,
tomato juice, sunflower seeds, lean pork and soy milk. If you take care to
include all the mentioned food in your daily diet in the correct proportion you
will not suffer from the deficiency of vitamin B1.
B2 (riboflavin) is necessary to uphold energy metabolism, regular vision and
health of the skin. Spinach, mushrooms, milk, liver, clams, broccoli, eggs and
oysters are rich in vitamin B2.
B3 (niacin) sustains energy metabolism, health of skin, nervous and digestive
system. It is abundant in potatoes, lean ground beef, tuna canned in water,
shrimp, spinach, tomato juice, liver and chicken breast. Biotin which is wide
spread in all foods maintains metabolism of energy, fat production, synthesis of
glycogen and amino acid metabolism.
Vitamin B-5 or Pantothenic Acid augments energy metabolism. The day to day
foods we use are rich sources of the vitamin.
B6 enhances metabolism rate of fatty acids and amino acids. It aids in the
production of red blood cells. The vitamin is prevalent in fruits like
watermelon and bananas, broccoli, tomato juice, acorn squash, spinach, white
rice, potatoes, chicken breast etc.
Folate is helpful in synthesis of DNA and formation of new cells. Tomato
juice, broccoli, asparagus, black-eyed peas, navy, garbanzo beans, green beans,
spinach, okra, lentils, and pinto contain folate richly.
Vitamin B12 is useful in synthesis of new cells, in the break down of fatty
and amino acids and maintenance of nerve cell. It is largely found in poultry,
shellfish, eggs, meats, milk and fish.
Vitamin C improves amino acid metabolism, immunity, acts as antioxidant, aids
synthesis of collagen and improves iron absorption. This vitamin can be found in
broccoli, snow peas, kiwi fruit, orange, strawberries, spinach, red bell
peppers, tomato juice, and mango and grapefruit juice.
