The average American diet lacks nutrients, which can lead to chronic disease. In response to that, the US Department of Agriculture created the Dietary Guidelines for Americans to address the link between diet and health, providing recommendations on nutrition to promote healthy living. The guidelines highlight nutrient dense foods that provide vitamins and minerals while contributing few calories.
Digestion
Vitamins aid in the process of chemical digestion that requires enzymes to help break down food particles for energy. Many of the essential vitamins promote the production of enzymes. B vitamins including thiamin, riboflavin, niacin and pantothenic acid, produce enzymes that facilitate the breakdown and conversion of food into energy. For this reason B vitamins are marketed as energy boosters.
Oxygen Delivery
Vitamins promote the production of healthy red blood cells. Stem cells in the bone marrow produce new red blood cells. As those cells mature they need information from the DNA. Vitamins B-12 and folic acid support the formation of deoxyribose nucleic acid, also known as DNA. Without B-12 and folic acid the DNA becomes defective causing the red blood cells to become ineffective. Red blood cells contain the protein hemoglobin that binds to oxygen and carries it throughout the body for all cells to use for cellular respiration, the process that allows cells to harness energy and perform their functions.
Neurological Function
Vitamins support proper nerve function. Nerve cells respond to stimuli, send electrical impulses between each other and muscle cells and communicate through the brain. A protective coating known as myelin covers nerve cells. Vitamins including vitamin B-12 and vitamin B-6 support the production of myelin, necessary for proper nerve function.
Protect the Cardiovascular System
Homocysteine is an amino acid formed from the breakdown of protein in the body. High levels of homocysteine can cause damage to blood vessels and increase the risk of heart disease, heart attack and stroke. Vitamin B-12, B-6 and folic acid function to convert homocysteine into another amino acid known as methionine, essential for the production of DNA, hormones, proteins and fats. Because these vitamins reduce the level of homocysteine they protect the cardiovascular system. Vitamin C also protects the cardiovascular system by strengthening the walls of the blood vessels, which prevents and slows the process of atherosclerosis -- the buildup of plaque -- that leads to heart disease.
Prevent Birth Defects
The body needs folic acid, also known as vitamin B-9, for the production of DNA. Folic acid is especially important for women in the early weeks of pregnancy as it protects against neural tube defects. Neural tube defects, such as spina bifida, cause deformity in the brain and spinal cord, resulting in life-long disability.
Immune System Boosters
Vitamins help boost the immune system that protects the body from bacteria and viruses. Vitamins that function as antioxidants help remove harmful substances, known as oxidants, from the blood. Oxidants are by-products produced either during normal reactions in the body or from environmental factors like pollution. Vitamins A, C and E are powerful antioxidants that aid the immune system by protecting the cells from damage the oxidants can cause. Healthy, undamaged cells can more effectively fight off bacteria and viruses.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010 -- Chapter 1
- U.S. Food and Drug Administration: Fortify Your Knowledge About Vitamins; February 2009
- National Institutes of Health Office of Dietary Supplements: Vitamin B-12
- University of Illinois McKinley Health Center: Vitamins and Minerals
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