Vitamins and minerals play an important role in your overall health. Each vitamin performs specific functions in your body, helping to maintain the health of organs, tissues and cells. Vitamins C and B are water-soluble and require regular replenishing. Although vitamin supplements may help guard against vitamin deficiencies, a wide variety of foods supply natural sources for these vitamins.
Recommendations
The USDA Dietary Guidelines for Americans 2010 recommend adult males between the ages of 31 and 50 consume at least 90 mg of vitamin C each day and women of the same age consume at least 75 mg of this vitamin. The recommendations for B vitamins also vary. The Guidelines recommend 1.2 mg of thiamin and riboflavin, 16 mg of niacin, 400 mcg of folate, 1.5 mg of vitamin B6 and 2.4 mg of vitamin B12 for males each day. Women should take 1.1 mg of thiamin and riboflavin, 14 mg of niacin, 400 mcg of folate, 1.3 mg of vitamin B6 and 2.4 mg B12.
Vitamin C
Vitamin C is ascorbic acid, a vitamin that helps the body form collagen, cartilage, muscle and blood vessels. It also assists the absorption of iron. Too little vitamin C in the diet can result in a condition known as scurvy. Some evidence shows vitamin C may help reduce the risk of developing colds and minimize the chances of developing urinary tract infections while pregnant. Signs of vitamin C deficiency include dry hair, bleeding gums, easy bruising, nosebleeds and wounds that heal slowly.
B Complex
B complex refers to a group of vitamins. These B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). This group of vitamins helps to regulate the body's chemical reaction and assist in turning food into energy. Each of the B vitamins fulfills slightly different needs in the body, such as influencing growth and development, maintaining the health of red blood cells, breaking down protein, keeping the digestive system healthy and assisting in the production of hormones.
Sources
Natural sources of vitamin C include a wide variety of fruits and vegetables, such as mango, strawberries, oranges, tomatoes, broccoli, green peppers and cabbage. Vitamin C is sensitive to heat and air, making it important to consume the foods fresh and uncooked. Whole grains and cereals contain most of the B vitamins, including thiamin, riboflavin, niacin and pyridoxine. Leafy greens are good sources for obtaining folic acid and riboflavin, while eggs, milk and poultry are rich sources of cobalamin. Eating a balanced diet that includes a variety of foods from each food group is helpful in ensuring your diet meets your requirements of vitamin C and the B vitamins.
Member Comments