Vitamins are essential to the function of the human body. According to the Centers for Disease Control, there are two types of vitamins: water-soluble and fat-soluble. Vitamins B and C are water-soluble vitamins that are excreted by the body each day and must be replenished regularly. Vitamins A, D, E, and K are fat-soluble vitamins that are absorbed and stored with the assistance of fat molecules in the body, and therefore do not need to be consumed as frequently as water-soluble vitamins. There are certain vitamins such as vitamins that aid in the absorption of nutrients in the body.
Vitamin B12
Vitamin B12 is necessary for the proper functioning of the folate-dependent enzyme, methionine synthase, which is required for the synthesis of the amino acid methionine from homocysteine. In other words, without vitamin B12, folate is trapped in a form that is not usable by the body, which makes folate unavailable to participate in DNA synthesis and can lead to development of hemoglobin-poor red blood cells as in megaloblastic anemia. In addition, vitamin B12 deficiency can cause neurological symptoms such as numbness and tingling of the arms and legs or memory loss, as well as gastrointestinal symptoms such as tongue soreness, appetite loss, and constipation. It is recommended that most individuals consume about 2.4 mcg of vitamin B12 a day, which can be obtained from animal products such as meat, poultry, seafood, eggs and dairy products.
Vitamin C
Vitamin C is important to the functioning of the immune system, wound healing, bone and tooth formation, as well as in the absorption of iron. Vitamin C helps the body use and absorb iron when consumed in the same day as foods containing iron such as enriched cereals and pastas, leafy greens, or meats and seafood, according to MedLinePLus. Vitamin C can be found in many citrus fruits such as oranges and grapefruits, citrus fruit juices, as well as vegetables such as red peppers.
Vitamin D
Vitamin D functions in the utilization of calcium and phosphorus in the body. Vitamin D helps form the hormone calcitriol, otherwise known as active vitamin D, which aids in absorption of calcium from the small intestine and helps in the proper formation and maintenance of bones. Vitamin D deficiency can cause calcium to be taken from its stores in the skeleton, thus causing weakening of the bones. The primary sources of vitamin D are milk, other dairy products fortified with vitamin D, oily fish such as salmon and sardines, cod liver oil, supplements, and can also be obtained through exposure to sunlight. The Institute of Medicine recommends that individuals consume about 400 to 600 IU of vitamin D daily for optimal health. This can easily be accomplished by most individuals with15 to 30 minutes of sunlight exposure.
References
- Colorado State University Extension: Water-Soluble Vitamins
- Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D
- MedLinePlus: Vitamin C(Ascorbic Acid)
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Calcium and Vitamin D: Important at Every Age
- Linus Pauling Institute: Vitamin B12
- Colorado State University Extension: Fat-Soluble Vitamins
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