The ABCs of Vitamins

by Nissa Hallquist

Your body requires many nutrients which it cannot produce on its own. A portion of these nutrients, vitamins, have particularly important roles, affecting your entire growth and development.

There are a total of thirteen letter vitamins necessary to your overall health:

A

(also known as Retinol or Beta Carotene)
For healthy eyes and skin, growth and bone development, healing of infections. Natural sources are dark green and yellow/ orange vegetables. Dietary Reference Intake (DRI): 15 mg

B1

(Thiamine)
Carbohydrate metabolism, appetite and energy production, normal nerve function. You can find it pretty much anywhere, but especially pork, ham, bacon, liver, whole grains and fortified cereals. DRI: 1.2 mg

B2

(Riboflavin)
Energy metabolism from food and the formation of red blood cells. Fortified grains and cereals, leafy green vegetables, poultry, fish, yogurt, milk and cheese are natural sources. DRI: 1.1 mg for women, 1.3 mg for men

B3

(Niacin)
Energy metabolism; supports a healthy blood lipid profile and a coenzyme in glucose oxidation. Found in whole grains, white flour, brewer's yeast, peanuts and meat. DRI: 16 mg for men, 14 mg for women

B5

(Pantothenic Acid)
Energy metabolism; required for synthesis of many substances. Common sources are lean meats, whole grain cereals, fish and beans. DRI: 1.5 mg

B6

Protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells. Natural sources are whole grain breads and cereals, fish, chicken and bananas. DRI: 1.3 mg

B7

(also called Biotin or vitamin H)
Metabolism of carbohydrates and synthesis of fats and proteins. Found in beans and nuts. DRI: 30 mcg

B9

(Folic Acid)
Red blood cell formation and synthesis of DNA and protein. Found in fortified cereals, pinto beans, navy beans, green leafy vegetables, brown rice, bran, mushrooms, oranges, split peas, dairy products, meat and whole grains. DRI: 400 mcg

B12

(Cyanocobalamin)
For a healthy nervous system and breakdown of fatty acids; required for normal growth and for red blood cell production. Found in animal by products like meat, eggs and dairy products. DRI: 2.4 mcg

C

Antioxidant. Helps form connective tissue, healthy bones and teeth, and the absorption of iron. Found in produce like citrus, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes and watercress. DRI: 75 mg for women, 90 mg for men

D

For normal bone growth and tooth function, calcium and phosphorus absorption. Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine or cod liver oil are common sources. DRI: 200IU, 600-1000IU if sun deprived (According to Wilson, vitamin D is the most common deficiency, due in part to the extensive use of sunscreen.)

E

As an antioxidant, vitamin E protects body cells and helps maintain normal red blood cells. You can get it from whole grains, wheat germ, nuts, spinach or sunflower seeds. DRI: 15 mg

K

Essential to the blood clotting process. Find it naturally in green leafy vegetables like kale, spinach, broccoli, cauliflower. DRI: 120 mcg for men, 90 mcg for women

While all of these vitamins can be obtained from natural sources, Bill Wilson, co-owner of Prime Health & Nutrition in Tracy, says that the way many foods these days are processed, stored, and cooked can actually reduce their nutrient value. So if you aren't able to consume enough of these sources, a variety of supplements can help you get the nutrition your body needs to function properly. (If you aren't sure which specific vitamins you might need, Wilson recommends a daily multi-vitamin to cover your bases.)

When choosing a supplement, care needs to be taken not only with the type but the amount taken. If unsure, Vivek Narra, owner and lead pharmacist at Weston Ranch Pharmacy in Stockton, strongly suggests you speak with your physician or a pharmacist to prevent exceeding your daily recommended dose.

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FOR MORE INFORMATION ABOUT VITAMINS AND OTHER SUPPLEMENTS: Prime Health & Nutrition
651 W. Grant Line Road
Tracy, (209) 229-8400
www.primehealthandnutrition.com

Weston Ranch Pharmacy
3526 Manthey Rd. #H
Stockton, (209) 234-1020