Types Of Vitamins
I am going to discuss vitamins. We are going to discuss what they are, how many of them there are, and the 2 different categories of vitamins, so, lets roll.
So, what exactly are vitamins? Vitamins are non-caloric micronutrients that are needed in small amounts for normal body functions. The best way to consume vitamins is through a variety of nutrient-dense foods. Supplements can be used to treat certain health concerns but there is insufficient evidence of any nutritional benefit in healthy people. However if supplements are consumed choosing a whole food based vitamin may be a viable option.
There are a total of 13 vitamins, which are divided into 2 categories, water- soluble which includes vitamin B’s and C; and fat -soluble vitamins A,D,E and K.
Water-soluble vitamins cannot be stored in the body, except for B6 and B12, and are readily excreted if not used. Because water-soluble vitamins are not stored in the body, consistent daily intake is important to avoid deficiencies. Water –soluble vitamins are necessary for enzymes involved in metabolism, without water soluble vitamins the enzymes will not work.
Unlike water-soluble vitamins, fat-soluble vitamins can be stored in the body for extended periods of time and later excreted. This storage usually occurs in the liver and adipose tissue.. The ability for the healthy body to store fat-soluble vitamins decreases the risk of deficiencies however, over consumption can lead to toxicity, also referred to as hypervitaminosis.
When consuming our vitamins through foods, the risk of over consumption is extremely rare. The risk of toxicity usually occurs through high amounts of supplementation.
In our vitamin video series, we will be giving each vitamin a rating of 1 to 5. 1 representing little concern and 5 for greatest concern. This is based on if most people are getting enough through their diet.
Bottom line: We will discuss the benefits and sources of individual vitamins in future videos. Keep in mind that eating a balanced diet can be difficult. But, try to eat a variety of fruits and vegetables with vibrant colors to consume all of the vital nutrients your body needs. With that said ask your doctor about any possible vitamin deficiencies and alter your diet/supplementation if needed.
Thiamine Vitamin B1 Per Day
we discuss what is Thiamine (Vitamin B1), the functions of thiamine vitamin b1, which foods contain Thiamine, the benefits and daily recommendations of thiamine vitamin b1, and thiamine vitamin b1 deficiency.
Thiamine, also known as vitamin B1 is essential for carbohydrate metabolism. It also plays a role in nerve and muscle function.
Because it is available in small amounts from a variety of foods, deficiency is rare. Deficiency usually occurs due to malnutrition.
Thiamine can be found in foods such as, beef, pork, fish, eggs, whole grains, kale, oranges, potatoes, nuts, and seeds. Just to name some.
Thiamine can be stripped away in processed foods so they are often enriched with thiamine and other vitamins. Cereals and white rice usually fall into this category.
The recommended amount of thiamine to be consumed daily is between 1.0 and 1.4 mg. a ½ cup of macadamia nuts (.47mg of Thiamine) and 1 cup green peas (.45mg) and 1 slice of 100% whole grain bread (.14mg) would provide you with 1.06 mg of thiamine. This would meet the amount of thiamine we need on a daily basis.
Thiamine is not a vitamin that is difficult to get through normal food consumption.
In our vitamin rating scale, Thiamine is a 1, most people do get enough of it in their diet.
What Is Riboflavin Vitamin B2
we discuss what is Riboflavin Vitamin B2. Some of the functions, benefits and foods rich in riboflavin vitamin b2, and some of the effects of deficiency and daily recommendations for riboflavin vitamin b2.
Riboflavin, also known as vitamin B2, is a water soluble vitamin and is essential in assisting carbohydrate, amino acid, and lipid metabolism. It also plays a role in antioxidant protection through redox(reduction-oxidation) reaction, or transferring of electrons.
Riboflavin can be found in foods such as, dairy, meat, leafy greens, legumes, yeast and almonds. Just to name some. Riboflavin rich foods include… dairy, meat, leafy greens, legumes, yeast and almonds.
Deficiency in Vitamin B2 can cause eye problems, inflammation to mouth and lips, decreased appetite, mental confusion, and heart problems.
The recommended amount of vitamin B2 to be consumed daily is between 1.1 (women) and 1.3 mg(men). e.g. For instance, 1/2 cup of almonds(.72 mg) and one slice of goat cheese(.38 mg) would provide you with 1.1 mg of riboflavin.
So, if you are eating a balanced diet, Riboflavin is not a vitamin that is difficult to. I. In our vitamin rating scale, riboflavin is a 2.
What Is Niacin Vitamin B3
we discuss what is Niacin Vitamin B3. Some of the functions in the body, foods rich in, and some of the benefits of and effects of deficiency, and daily recommendations for niacin vitamin.
Niacin, also known as vitamin B3 is a water soluble vitamin. Niacin acts as a cofactor because its presence is essential for enzymes involved in carbohydrate, amino acid and fatty-acid metabolism.
Deficiencies in niacin can lead to indigestion, skin abnormalities, and muscle weakness. Severe deficiency can lead to anorexia, diarrhea, dementia, and even death.
Niacin can be found in foods such as, meat, eggs, dairy products, peanuts, and potatoes.
The recommended amount of niacin to be consumed daily is between 14.0 and 16 mg. If pregnant another 4 mg is recommended. For instance, A four oz serving of cooked chicken or turkey provides 16.8 mg of niacin.
In our vitamin rating scale, Niacin is a 3.5.
