Vitamins and Minerals A to K

A balanced diet that includes a wide variety of the main food groups generaly provides all the vitamins
and minerals that your body needs. There are currently 13 vitamins and minerals. This article explains
what each one is and what foods contain what vitamins.

What are Vitamins and Minerals?

Vitamins work together with enzymes and release energy from digested food and regulate the billions of
chemical activities that occur in the body every minute of every day.

There are thirteen main vitamin types and several unofficial type vitamins that may be added to the list
someday. (list of the 13 vitamins and minerals below)

A balanced diet that includes a wide variety of the main food groups generaly provides all the vitamins
and minerals that your body needs. There are only a few examples where you do need certain vitamin
or mineral supplements such as strict vegetarians, during pregnancy, or if you have a bowel problem
that prevents you absorbing fat soluble vitamins and minerals.

Doses of vitamin C greater than 500mg have not been proven to show any benefits in preventing viral or
other infections. Calcium is considered very important to protect the bones from "thinning" in the
elderly.

Vitamins and mineral tablets work in the same way as those which are in your food. Only a small dosage
of vitamins are needed to keep the human body processes functioning properly. Vitamins and minerals
should only be taken as recommended by your doctor as too many vitamins and minerals can cause
health problems as they can be toxic at high doses.

Large amounts of niacin can cause severe flushing, skin disorders, liver damage, ulcers, and blood sugar
disorders.

Too much vitamin A can result in a loss of appetite, headaches, irritability, liver damage, bone pain, and
neurological problems, including brain damage.
Large doses of vitamin C have been associated with diarrhea, kidney stone formation, and impaired
copper absorption.

Too much vitamin D may cause weight loss, vomiting, irritability, destructive deposits of calcium in soft
tissues like the kidneys and lungs and possibly fatal kidney failure.

Excess vitamin B6 causes neurological symptoms similar to multiple sclerosis, including numbness and
tingling of the hands, difficulty in walking, and electric shocks shooting down the spine.

Because the body cannot get rid of excess amounts, too much vitamins A and D can cause serious side
effects. If you have liver or kidney problems this can allow a toxic build-up of extra vitamins, in effect
poisoning your body.There are some vitamin and mineral supplements which should only be taken
during or after eating.

There are two specific Vitamin groups.

Vitamin pills 1) Water soluble type vitamins such as vitamin B and vitamin C which are not stored so they
must be taken into the body every day.

2) Fat-soluble Vitamins A, D, E, and K which are stored in the body's fatty tissue and the liver.

The main minerals the body requires are calcium, magnesium, iodine, chromium, phosphorus, iron,
copper, selenium, fluoride and zinc.

The thirteen vitamin types are:

Vitamin C

Vitamin B1 (Thiamin)

Niacin

Riboflavin

Vitamin B6

Folic Acid (Folacin)

Vitamin B12 (Cobalamin)

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Biotin

Pantothenic Acid

Vitamin A:

Vitamin A helps keep teeth, tissue, membranes, and skin healthy. Directly involved in the production of
retina pigments, A is extremely important for eye sight, especially in poor lighting. Studies have
indicated that it may be very important for breast-feeding mothers as well.

Because it is found in many foods high in saturated fats and cholesterol, people often unknowingly avoid
vitamin A as well. Subsequently, a deficiency may result. These foods include meats, eggs, cheese, and
cream. The body can use fruits and vegetables to produce A from beta-carotene. Carrots, sweet potato,
cantaloupe, broccoli, and many green, leafy vegetables, such as spinach, are good choices. (Generally,
deeper, richer colors indicate higher quantities of beta-carotene.)

See our color wheel of fruits and vegetables for more information.

While fruits and vegetables are usually low in saturated fats and cholesterol, many "on-the-go"
schedules make them difficult to eat. However, with the guidelines of a medical professional, a
supplement can give the body its necessary dose while leaving weight, arteries, and calendars
undisturbed.

Helps develop and maintain healthy growth in the cells and almost all the parts of the body. Vitamin A is
a fat-soluble vitamin. Vitamin A is carried through the body by fat and plays a key role in the immune
system by helping protect it from infections.
Eat a variety of fruits, vegetables, lean meats, and fortified dairy products to ensure optimal intake of
vitamin A. Vitamin A can come from animal food sources, this form of Vitamin A is called retinal or
retinol and can be found in products such as:

eggs

fortified milk

liver

oils of some fish

Another form of Vitamin A is called carotenoids. Carotenoids are certain pigments found in orange, red,
and yellow fruits and vegetables, especialy in dark-green leafy vegetables like:

carrots

broccoli

spinach

pumpkin and squashes

sweet potatoes

cantaloupe

A lack in vitamin A may cause:

rough, dry, or pimply skin

digestive problems

lowered resistance to infections

problems with becoming pregnant

poor growth

improper tooth formation

night blindness

eye disease
Vitamin B

A vitamin that can be dissolved in water. It is one of the B complex vitamins. Vitamin B6 helps the body
by building protein, making antibodies and making the red blood cells.

There are actually eight separate vitamins in the B family: thiamin (vitamin B1), riboflavin (vitamin B2),
niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic. B vitamins increase energy levels,
regulate metabolism, and help create new red blood cells.

Foods with high B levels include meats, fish, liver, dark/leafy vegetables, whole-grains, and fortified
products. Nonetheless, for the same reasons as vitamin A, B may also prove difficult to get. Ironically,
hectic lives often have little time for these foods, but people with high stress may need vitamin B's
energy-producing ability more than ever. Due to the list's quantity of animal products, vegetarians may
also find themselves at high-risk for deficiencies. While each B vitamin can be found by itself, discount
vitamins offer B-complex supplements. The combination usually proves easier for maintaining safe
ratios between the eight different kinds.

Vitamin B6 is found in foods such as:

meats

fish

whole grains

peas

beans

nuts

eggs

fortified breads and cereals.

A vitamin B6 deficiency can may cause:

fatigue

dizziness
convulsions

mouth sores

nausea

nervousness

Vitamin B12:

A water soluble type vitamin and is one of the B complex vitamins. The Vitamin B complex includes:

B1

B2

B6

pantothenic acid

folic acid

niacin

biotin

Cobalamin or B12.

Vitamin B12 helps the body make red blood cells, maintain the nervous system, digest and use fats,
carbohydrates, and some proteins for energy and form the neurotransmitters in the brain. Anemia is
treated with injections of B12. Vegetarians, their children and the elderly are at risk for vitamin B12
deficiency. Vitamin B12 can be found in animal foods, fortified foods, and some fermented foods like:

eggs

meat

poultry

fish

dairy products

soy
A lacking of vitamin B12 may cause:

anemia

fatigue

very sensitive skin

nerve damage such as tingling sensations and numbness

muscle and nerve paralysis

Vitamin C

Also referred to as ascorbic acid. Functioning as an excellent antioxidant, it has the ability to prevent the
harmful oxidation of cells. While vitamin E and beta-carotene are also anti-oxidants, C works excellently
with E in this process. Vitamin C is also connected with the health of bones, teeth, hormones, collagen,
and blood vessels. It plays an important role in absorbing other important substances, such as iron,
calcium, and folacin, and it may help cataracts, cancer, and heart disease. Vitamin C is particularly
connected with the strengthening of the immune system and the healing wounds.

Many fruits and vegetables provide good sources of vitamin C. These include citrus fruits, peppers,
tomatoes, broccoli, and dark green vegetables. When sick with a cold or flu, many people use lozenges
as a vitamin C source. However, the sugar in these "remedies" actually weakens the immune system.
Increased doctor-recommended supplement levels of C may prove more effective. A variety of other
factors cause the body to need higher C levels as well. These include smoking, growth in children and
unborn babies, drugs such as oral contraceptives, and increased levels of stress and anxiety.

Vitamin C is a water-soluble vitamin. Fresh and frozen fruits and vegetables are the best choices.
Freezing has little to no effect on Vitamin C. Cooking vegetables too long can also destroy the contained
vitamin C.

Vitamin C helps the body build and maintain healthy bones, teeth, gums, red blood cells, and blood
vessels, heal wounds, bruises, and fractures and protect from infection by keeping the immune system
healthy. Because vitamin C cannot be stored in the body so it is important to eat foods high in vitamin C.

The best sources are fruits and vegetables. Citrus fruits and drinks such as:
orange juice

grapefruit

and tangerines

melons

oranges

kiwi

strawberries

broccoli

sweet green and red peppers

unpeeled potatoes

tomatoes

brussels sprouts

Cabbage and dark green leafy vegetables

Signs of vitamin C deficiency include:

inflamed gums.

slow wound healing.

stomach disorders.

reduced resistance to colds and infections.

skin problems.

Vitamin D

Vitamin D can be produced in the body as well as from your diet. The human body can also make
vitamin D from direct sunlight, or an ultraviolet light source, hits the skin. Ten to 20 minutes of sun
exposure 3 times a week is all thats needed. Vitamin D helps build strong and healthy bones and teeth.
A person who does not get enough vitamin D and calcium is at a higher risk for bone mass loss, which is
known as osteoporosis.
Vitamin D Turns into a steroid hormone by the body, vitamin D possesses a crucial connection with gene
functioning. It significantly impacts how much calcium the body can absorb, and it is vital for bone
density and prevention against osteoporosis. However, vitamin D may have even further capabilities.
More and more new research finds that D may play an important role in fighting diseases such as colon,
breast, and prostate cancers.

While foods such as salmon, sardines, mackerel, and fortified products contain vitamin D, the body
largely produces this substance from sun rays absorbed through the skin. This puts many people at risk,
especially older people that often stay indoors and people with darker skin that require longer time for
sun absorption. Although D is vital for bone growth in child development, studies reveal that a
substantial number of children may be deficient as well. Nevertheless, even if people are not members
of any of these populations, they should not let down their guard. It is easy for harmfully low amounts
to go unnoticed. Due to vitamin D's importance, it is advisable for everyone to talk with their doctor. A
simple blood test can reveal a deficiency.

Vitamin D is present in:

cheese

butter

margarine

cream

some soy milks

eggs

liver

fish such as sardines and salmon

cod liver oil

fortified cereals

Vitamin E

Vitamin E is involved with immune system, DNA, and metabolism maintenance. As an antioxidant,
research indicates that it may have a positive effect against cardiovascular disease and cancer. Vitamin E
can be found in nuts, particularly almonds, wheat germ oil, vegetable oil, green/leafy vegetables, and
enriched cereals.

Vitamin E has strong antioxidant properties. The vitamin may protect against heart disease and Cancer
and improves the way the body uses vitamin A. Vitamin E is found in the fatty parts of foods and to
insure an adequate vitamin E intake, healthy vegetable oils, nuts, seeds, and unrefined whole-grain
products should be a regular part of the diet. The best sources of vitamin E are unsaturated fats, such as
vegetable oils such as:

avocados, nuts, seeds, wheat germ, and whole grain.

Green leafy vegetables have smaller amounts.

sunflower, safflower, canola, olive, and wheat germ oils.

Vitamin K:

While involved in protection against osteoporosis, skin wounds, and possibly cancer, Vitamin K
significantly helps blood to clot after an injury. Also found in a variety of foods, especially vegetables, K
most often forms from intestine bacteria in the body. However, various circumstances can prevent the
body from receiving the proper amount.

Medications, such as antibiotics and blood-thinners, can cause a hindrance. Injuries and illness, such as
serious burns, gallbladder problems, and liver disease, may also disturb K levels. While vitamin K
shortages are uncommon, particular attention should be given to breast-fed babies and the elderly.
Older people are typically known to take more medications, to eat poorly, and to have difficulties
forming vitamin K in the intestine. Because breast-milk contains poor K levels, it is important that
mothers eat an adequate quantity of green vegetables or take an extra doctor-prescribed supplement
during this time.

Vitamin K makes several proteins that assist the blood to clot when bleeding. It also makes proteins for
blood, bones, and kidneys. People taking blood thinning medicines, such as aspirin may need to limit
their intake of vitamin K foods. There are three different forms of Vitamin K:

a) phylloquinone, which is found in food

b) menadione, which is man-made

c) menaquinone, which is produced by the body

Vitamin K is in foods:

collards, kale, and other green leafy vegetables

cabbage family including broccoli, cauliflower and Brussels sprouts

egg yolk

some fruits

liver

cheese

milk

Biotin:

The B vitamin complex includes vitamins B1, niacin, B6, B12, folate, biotin, and pantothenic acid. Biotin
helps the body use protein, fat and carbohydrate from foods for energy. It helps the body produce
energy in the cells. Pantothenic acid is needed to make cholesterol, bile, some fats, red blood cells,
hormones and nerve regulators.

Sources of pantothenic acid include:

egg yolks

organ meat

meat

poultry

fish

dairy products

whole-grain cereal
broccoli

cauliflower

legumes

Sources of biotin include:

meats and liver

milk

yeast

cereal

soybeans

peanuts

egg yolks

Biotin Deficiency symptoms include:

muscle pain and weakness

fatigue

hair loss

loss of appetite

nausea

depression

Folic Acid:

Folacin is also known as folic acid and folate. It is a water-soluble vitamin and is one of 8 members of the
B complex including vitamins B1, B2, B3, B6, B12, biotin and pantothenic acid. Fortified grain products
such as commercial breads, cereals and pastas are good sources of folacin.
Folate assists prevention of neural tube defects (spina bifida) in fetuses before birth and involvement in
production of neurotransmitters, such as serotonin, that regulate mood, sleep, and appetite. Evidence
suggests that folate may have a role in the prevention of some cancers when it is consumed along with a
variety of nutrients found in fruits, vegetables and other foods.

Foods high in folacin include:

citrus fruits

beans

peas

liver

yeast breads

wheat germ

peanuts and other legumes

spinach and other dark greens

organ meats

Niacin

Niacin is one of the eight B complex vitamins including vitamins B1, B2, B6, B12, folate, biotin, and
pantothenic acid. Niacin works closely with vitamin B1, B2, B6, pantothenic acid, and biotin to break the
carbohydrates, fats, and proteins in food down into energy. Without niacin, the body would not be able
to convert the food we eat into energy. Niacin has been used with some success to treat people with
high cholesterol levels.

Good sources of niacin include:

Enriched and fortified grain products

legumes like peas and beans

poultry

fish
peanut butter

meats and organ meats

Niacin deficiency symptoms include:

weakness

loss of appetite

digestive upsets

insomnia

skin and gastrointestinal lesions

diarrhea

dementia

headaches

irritability

a sore, swollen, purple-red tongue.

Pantothenic Acid:

Pantothenic Acid and biotin are water-soluble vitamins. They are just two of the eight B vitamins
including vitamins B1, niacin, B6, B12, folate, biotin, and pantothenic acid. Biotin helps the body use
protein, fat and carbohydrate from foods for energy helping the body produce energy in cells.

Sources of pantothenic acid include:

egg yolks

dairy products

whole-grain cereal

broccoli

cauliflower
legumes

organ meat

other meat

poultry

fish

sources of biotin:

meats and liver

milk

yeast

cereal

soybeans

peanuts

egg yolks

Pantothenic Acid deficiency symptoms include:

loss of appetite

nausea

depression

muscle pain or weakness

fatigue

hair loss

Riboflavin:
Riboflavin is also called Vitamin B2. Milk products supply about half of the riboflavin that people get and
unlike other vitamins, riboflavin is not destroyed by cooking. Vegetarians may have riboflavin
deficiencies.

Children who do not get enough riboflavin may have poor growth. Vitamin supplements usually reverse
symptoms within days to a few weeks.

Food sources of riboflavin include:

milk and dairy products

meat and eggs

leafy, dark green vegetables

whole-grain or enriched breads and cereals

organ meats such as liver, kidney, and heart

Riboflavin deficiencies symptoms can include:

Dry and scaly skin

cracks at the corners of the mouth

eye disorders

swollen tongue or gums

Thiamine:

Thiamine, also known as Vitamin B1 and because thiamine is water-soluble, any extra is passed out of
the body in the urine. Thiamine is needed each day to maintain health. Thiamine can be lost in cooking
due to heat. A well balanced diet based on the New Food Pyramid should provide enough thiamine
daily.

Thiamine is found in foods such as:

meats (pork and liver)

brewer's yeast

soybeans

peanuts

dried beans

whole and enriched breads, grains and cereals

A lack of Thiamine symptoms include:

sleep disturbances

chest pain

irritation

abdominal discomfort

constipation

fatigue and weakness

loss of appetite and weight loss

stomach upset and nausea

confusion and irritability

depression

poor memory.