A healthy body must have adequate amounts of vitamins taken on a regular basis. Vitamins are needed for many chemical reactions within your body -- when blood levels fall short, and diseases and health problems begin to set in. Some vitamins are stored for a long time inside your organs while others need replenishing on a daily basis. Restocking takes place through what you eat, so making healthy food selections plays an important role in helping your body maintain adequate vitamin levels.
Vitamin A
Vitamin A, a fat-soluble vitamin, is absorbed along with fats and has the ability to remain in your body long term. Vitamin A has a unique role in helping your nighttime vision and vision during low-light conditions. Retinol, the preformed type of vitamin A, combines with the protein opsin to form the visual pigment known as rhodopsin. Other functions of vitamin A include the role it has in promoting healthy skin and reproduction. This vitamin directs cells to form different tissues needed during organism formation. Good food sources include carrots, fish, liver, eggs, red and yellow vegetables, and leafy greens. According to the Institute of Medicine, women 18 and older need 700 micrograms a day, while men the same age need 900 mcg a day.
B Vitamins
There are eight B-vitamins that make up what is known as the B-complex vitamins: thiamine, riboflavin, niacin, vitamins B-6 and B-12, folate, pantothenic acid and biotin. These vitamins help your body break down carbohydrates for use as energy, metabolize fats and proteins, prevent heart disease, and keep your immune and nervous systems healthy. Some foods high in B-vitamins include romaine lettuce, asparagus, crimini mushrooms, spinach, seafood and tomatoes. According to the Institute of Medicine, men and women ages 18 and older need 400 mcg of folate and 2.4 mcg of vitamin B-12 daily.
Vitamin C
Vitamin C helps your body go up against circulating, damaging free radicals that are created by the breakdown of food within your body. It is also known for its ability to help with iron absorption, reducing the risk for cancer and assisting with wound healing. Foods rich in vitamin C include bell peppers, cauliflower, papaya, raspberries and asparagus. Cooking fruits and vegetables for several minutes reduces the total amount of vitamin C. Eating fresh, raw fruits and vegetables maximizes vitamin C content. Men 19 and older need at least 90 mg a day, while women 19 and older need at least 75 mg a day.
Vitamin E
Vitamin E has antioxidant properties that are important in preventing heart disease and cancer. Vitamin E protects fat membranes, DNA and enzymes against damage from circulating free radicals. Good food sources for vitamin E include wheat germ, nuts, seeds, eggs, whole grains, and leafy green vegetables such as spinach and collard greens. Men and women 18 and older need at least 15 mg a day, according to the Institutes of Medicine. Author Nicola Reavley says doses above 536 mg a day are excessive and can cause abdominal pain and bleeding.
References
- Institute of Medicine: Dietary Reference Intakes
- "New Encyclopedia of Vitamins, Minerals, Supplements and Herbs"; Nicola Reavley; 1998
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