The Basics Tips for Vitamins

Vitamins are micro-nutrients. Eijkman (1897) discovered them in Java, Indonesia, while researching a malady called beriberi that was prevalent among natives whose primary diet consisted of rice. He observed that birds fed polished rice developed beri beri, whereas those fed coarsely milled rice did not.
In 1911, Funk discovered a rice husk alcohol extract that effectively treated beri beri. This was believed to be an essential amine, hence the name vitamin for men. Later, the “e” was deleted from “vitamin”
Vitamins: Their Roles and Sources
As micro nutrients, vitamins are required in little quantities. In general, the human body cannot generate or synthesis vitamins. Therefore, you must obtain them from the food you eat or from dietary supplements. However, vitamins can be produced by some bacteria, yeast, mould, and plant species. Several vitamins, including vitamin B5, are produced by microorganisms in the human large intestine. However, it is unclear whether the vitamins can be absorbed and utilised by the body.
The body need vitamins for a variety of biological activities. These include growth, such as Vitamin B6, mental acuity, such as Choline and Niacin, and resistance to infection, such as Vitamins C and E. They also serve as body chemistry catalysts and precursors to important body factors. Thus, the body is able to utilise carbohydrates, lipids, and proteins.
Vitamins do not contain calories and hence do not provide energy to the body. Vitamins contained in living organisms, including plants and animals, are organic dietary substances. There are numerous vitamins made chemically.
Yeast, wheat bran, and cooked eggs provide biotin, citrus fruits and milk include vitamin C, and green leafy vegetables and legumes contain folate.
Classification of Vitamins There are primarily two categories of vitamins based on their solubility. These are fat- and water-soluble vitamins.
I Vitamin C, also known as citric acid, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B9 (folic acid), Vitamin B6 (pyridoxine), Vitamin B12 (cobalamin), Cholin, and Biotin are water-soluble vitamins.
Water-soluble vitamins are not stored in significant levels in the body. The surplus is primarily eliminated by urine. They require continuous replenishment through our food. This renders them safe since they do not accumulate to hazardous amounts in the body, rendering huge doses of vitamin supplements safe. However, extreme caution should still be exercised because megadoses might have catastrophic side effects.
For example, megadoses of nicotinic acid pose a low risk of vitamin poisoning. Nicotinic acid, a derivative of the vitamin niacin, may cause flushing, itching, nausea, and vomiting, as well as damage to liver cells. Therefore, add daily value dosages. Do not use megadoses unless receiving continuing advice from a professional.
ii)Fat soluble vitamins includes: Vitamin A, Vitamin D, Vitamin E and Vitamin K. Because these vitamins are fat-soluble, they are stored in our body fat. They can readily build to hazardous levels, so use caution if you choose to supplement.
Vitamin Deficiency:
The absence of key dietary components, namely vitamins, results in deficiency diseases. Vitamin deficiency illnesses are the result of defective biochemical processes caused by vitamin deficiency. Since the same vitamin can be needed in multiple processes, deficiencies in certain vitamins can be extremely dangerous and even fatal. Over two hundred enzymes, for instance, require the vitamin coenzyme niacin. Therefore, the absence of niacin causes two hundred enzymes to fail.
Long-term latent deficiency disorders have been linked to vitamin inadequacies. These disorders result from a prolonged lack of certain dietary elements, such as vitamins. Long-term deficiency disorders can be as serious as cancer, diabetes, and cardiovascular disease. In today’s society, chronic illnesses are becoming the leading health problem.
The issue is dire because they are both avoidable and inexpensive to prevent. Proper nutrition is sufficient to obtain all necessary nutrients, including adequate quantities of vitamins. Vitamins offer protection against a range of diseases and ailments, in addition to their other general health benefits.
When your body’s nutritional needs exceed what your food supplies, supplementation is necessary.
Vitamins are and will always be most abundant in whole foods. This is because entire foods supply a variety of nutrients, including minerals and phytonutrients, to the body.
However, many individuals may not acquire the necessary nutrients from their meal choices. Because they cannot or will not eat enough, or because they cannot or will not eat the appropriate foods. This may be due to medical or physical conditions, your lifestyle (e.g., occupation, time, availability), or even poverty. In such situations, supplementation is required.
Vitamin Supplementation: Modern lifestyles make vitamin supplementation increasingly vital. There are certain populations for whom supplementation may not be an option.
This applies to you if: I You are 65 years of age or older: At this age, your body has difficulty absorbing some vitamins. Multivitamins may boost immunity and reduce the risk of some infections.
ii) You are a postmenopausal lady; take calcium and vitamin D supplements to prevent osteoporosis.
You do not consume the recommended five daily servings of fruits and vegetables.
iv) You are on a low calorie diet. You are attempting to lose weight,
v) You are a smoker – Tobacco inhibits the absorption of vitamins such as vitamin B6, vitamin C, folic acid, and even niacin.
This will not mitigate the health risks associated with smoking.
vi) You consume more than a bottle of alcohol per day. Long-term heavy drinking reduces vitamin absorption. Affected vitamins include thiamin (Vitamin B), folic acid, vitamins A and D, and vitamin B12.
You are pregnant or attempting to conceive.
There is an extensive selection of vitamin supplements on the market. Consider the following while purchasing vitamins: a) The vitamin’s bioavailability: Choose vitamin supplements whose constituents are derived from the food chain. Numerous vitamins are taken from “natural sources” such as algae, which we do not typically consume. This may not be readily accessible to the human body.
b) Broad spectrum of vitamins: Prefer multivitamins that provide a lot of vitamins that interact favourably. Remember that humans require variable amounts of all nutrients. It is preferable to take a multivitamin with daily values rather than megadoses of a single or few vitamins.
b) Vitamin expiration date: Vitamins do expire. Purchase for the month only. When you need more, you can always make another purchase.
c) Safely store Vitamins: Keep away from light and children in a cold, dry location.
If you have a health issue, such as diabetes or are taking medication, please consult your doctor first.