Vitamins are Important!

[jeanettecentaur]

Last semester in nursing school, they were really imparting on us the need to educate the public on the importance of vitamins for the body to heal itself.

 

I always treated Vitamin Supplements as cheap insurance when I wasn't truly eating for my best health. That is, until I kept reading about how our Multi Vitamins were just ending up in the sewer...whole.

 

Anyway, I found one of my study sheets, and I thought I would share it with you lovely people...

 

 

Where/Why to naturally get our vitamins:

 

Fat Soluble Vitamins are stored in the body.

 

Water Soluble Vitamins have to be replenished daily.

 

A – (Retinol, Retinal, Retonic Acid) FAT SOLUBLE

Sources: Dark Green and Yellow/orange Veggies: i.e. broccoli, carrots, winter squash, sweet potatoes, also: liver, egg yolk, breakfast cereals, dairy, margarine, fortified milk, peaches, apricots, cantaloupe

Function: Better vision in dim light, formation and maintenance of skin and mucous membranes, normal growth and development of bones and teeth.

 

 

B1: (Thiamine) WATER SOLUBLE

Sources: Pork, organ meats, liver, enriched and whole grains, eggs, nuts, dried peas, dried beans.

Function: Energy metabolism (especially of CARBS), normal nervous system functioning, protein and fat metabolism.

 

 

B2: (Riboflavin) WATER SOLUBLE

Sources: Dairy products, eggs, organ meats, enriched grains, leafy green veggies

Function: Other metabolic functions = carbohydrate, protein, and fat metabolism.

 

 

B12: (Cyanocoblamin) WATER SOLUBLE

Sources: Found almost exclusively in animal products.

Function: Builds genetic material. Helps form Red Blood Cells.

 

 

C: (Ascorbic Acid) WATER SOLUBLE

Sources: Citrus fruits and juices, brussel sprouts, broccoli, green peppers, strawberries, tomatoes, cabbage, greens, guava

Functions: Collagen formation, protection of other nutrients from oxidation, enhancement of iron absorption, conversion of folic acid into its active form, metabolism of certain amino acids.

 

 

D: (Cholecalciferol Ergosterol) FAT SOLUBLE

Sources: Sunlight, liver, egg yolk, fish-liver oils, breakfast cereals, margarine, butter, fortified milk

Functions: Metabolism of calcium and phosphorus, stimulation of calcium absorption, mobilization of calcium and phosphorus from bone.

 

 

E: (Tocopherol) FAT SOLUBLE

Sources: Veggie Oils, wheat germ, whole grain products

Functions: Stimulation of reabsorption of calcium and phosphorus by kidney, protection of Vitamin A and polyunsaturated fatty acids from oxidation, maintenance of cell membrane integrity, Heme synthesis (heme + globin = hemoglobin)

 

K: FAT SOLUBLE

Sources: Dark-green leafy veggies, cabbage: produced by the enteral bacteria in the intestines.

Functions: Synthesis of proteins needed for blood clotting.

[zzelle]

thanks for sharing the info really helpful stuff