Why Vitamins Are So Important - Health and Wellness Nashville

Vitamins mean “Vital to Life”

Quick Facts:

Vitamins are organic.
There are 13 vitamins that are essential to health:
- A, D, E, K
Fat-soluble- require bile* for absorption, stored in fat, risk of toxicity is greater, but usually rare. (*Bile is made by the liver and is mostly cholesterol.)
- C, B- complex
Water soluble (9) readily excreted
- B Vitamins: Thiamin, Riboflavin, Niacin, Biotin, Pantothenic acid, Biotin, B6, Folate, and B12
Vitamins are important in helping chemical reactions take place in the body (help to unleash stored energy).
Produce red blood cells, which maintains skeletal, nervous, and muscular systems.
Balanced diet = no deficiencies
If you cut out a food group, you start to see deficiencies.
Deficiencies are also seen in low economic groups, alcoholics, binge drinkers (usually college students), and the elderly.
Supplements are generally not needed if a balanced diet is consumed.

Vitamin Fact Sheets:

Vitamin A & Beta-Carotene, Functions & Benefits

Vision-maintains surface lining of eyes. Helps the retina of the eye to work properly. Keeps photoreceptors healthy (allow you to see at night)
Bone Growth
Reproduction & Breast-Feeding require Vitamin A
Immune System- helps white blood cells fight off infections
Skin- reverses signs of photodamaged skin, enhances skins elasticity and thickness
Cell Division
Respiratory, Urinary, Intestinal Tracks – maintains surface lining to prevent bacteria from entering and causing infections

Deficiencies

Caused by poor diet, chronic diarrheas, excess alcohol (alcohol removes vitamin A from storage in the liver)

Vision Problems
Problems with Bone/Teeth Development
Irritability
Skin Rashes
Hair Loss
Dry Eyes
Loss of Appetite
Recurring Infections
Unable to fight off infections of the lung or complications with measles

Recommendations:

Eat 5 Fruits and Vegetables of Dark Colors daily
Eat balanced amounts of fortified Breakfast Cereals, Breads, Cracker, and Animal Products
Limit Alcohol Consumption

B Vitamins

Thiamin, Riboflavin, Niacin, Biotin, Pantothenic acid, B6, Folate, and B12

Functions & Benefits

Coenzymes- facilitates the work of every cell.
Active in fat, carbohydrate, and protein metabolism. (Release energy, build cells to deliver oxygen and nutrients)
Active in making new DNA
Maintains healthy skin
Work together, therefore they depend on each other to function properly.

Deficiencies (usually seen in alcoholics)

Disorientation
Loss of short-term memory
Jerky Eye movement
Damage to nervous system, heart and muscles
Anemia
Diarrhea
Dermatitis
Dementia

Recommendations

Consume animal products, milk and dairy
Whole Grains
Enriched bread and cereal
Green Leafy veggies
Beans, Legumes

Vitamin C (Ascorbic acid)

Easily destroyed by heat and oxygen
Lost in cooking and in storage unless the container is air tight

Benefits:

Antioxidant- defends the body against free radicals
Protects tissues from oxidative stress (helps prevent disease)
Helps fight a common cold
Helps with nasal congestion
Repairs scar tissue (active in collagen formation, collagen helps put separated body tissues back together)
Aids is absorption and conversion in iron

Deficiencies:

Anemia
Fragile Bones
Depression
Muscle Denegation
Rough Skin
Gums bleed

Recommendations:

Consume Fruits rich in Vit C: oranges, orange juice, tomatoes, mango, cantaloupe, pineapple, watermelon, kiwi, and cranberry juice
Consume Vegetables rich in Vit C: broccoli, potatoes, bell peppers, sweet potatoes, peas, and corn
Shrimp is also a good source of Vit C.
Vitamin C is water-soluble so when too much is consumed it is excreted. It is best to take small amounts throughout the day as opposed to one large dose.

Vitamin D, “The sunshine vitamin”

The body can produce Vitamin D when exposed to sunlight. 10-15 minutes of sunshine three times a week is enough to produce the body’s requirement of Vitamin D.

Benefits:

Promotes the body’s absorption of calcium
Maintains healthy bones and teeth
Maintains blood levels of calcium and phosphorus

Deficiencies

Softening and weakening of bones
Muscle cramps
Dental deformities
Impaired growth

Recommendations:

Dairy Products
Fish
Oysters
Fortified Cereals
Sunlight

Vitamin E

Fat-soluble, exist in eight different forms. Despite marketing claims from health and beauty sites, vitamin E does not improve physical performance, enhance sexual performance, slow aging, or prevent skin wrinkling.

Benefits:

Antioxidant
May delay cataract growth
Helps prevent chronic disease by destroying free radicals in the body

Deficiencies

Premature infant (low body weight)
Anemia

Recommendations:

Healthy Fats/Oils
Meats
Fish
Legumes
Nuts
Soy
Supplements for Vitamin E are not recommended

Vitamin K

Important for blood and bones.

Benefits:

Activates other proteins to assist in blood clots
Helps to make bone proteins (stronger bones)
Helps to prevent osteoporosis
Helps to prevent heart disease by reducing a hormone that increases inflammation throughout the body
Reduces build-up of calcium in arteries (could cause arteriosclerosis otherwise)
Regulates calcium in and out of bones and arteries

Deficiencies

Heavy menstrual bleeding
Bleeding gums
Easy bruising
Prolonged clotting times
Skeletal weakness
Birth Defects

Recommendations:

Yogurt
Leafy greens (cauliflower, cabbage, spinach, asparagus)
Fortified cereals
Soybeans
Cheese
Liver
Coffee
Bacon
Green Tea
Fish
Potatoes

Vitamins are essential for our growth and function. The best way to ensure that you are getting all the vitamins that your body needs is by eating a variety of real, whole foods.

Karina Hammer is a Certified Holistic Wellness Coach, Co-Host of the Magnetic Heart Radio Show, Wellness Expert, Writer, Speaker and Educator. She is dedicated to supporting busy professionals who suffer from chronic digestive issues overcome the confusion of what to eat every day so they can finally order from the menu with confidence and never feel frustrated or embarrassed at a lunch meeting again.

Do you need help discerning which vitamins are right for you and your family? Schedule a complimentary 30 Minute Assessment with Karina at www.karinahammer.com.