How to know if this oft-recommended supplement is right for you.
Seems like everyone’s taking vitamin D… but should they?
Seems like everyone’s taking vitamin D… but should they?
It’s not breaking news that vitamins and minerals are essential to good health. Most of us have been told that since we were in diapers. Heck, even Lucky Charms brags about being “fortified with 12 essential vitamins and minerals.” So they must be important! But why, exactly? How many vitamins and minerals are there, and […]
There are three types of vitamin K. Vitamin K helps with blood clotting, amino acid metabolism, cell signaling in bone tissue, and more. It is especially important right after birth, as it prevents excessive bleeding in infants. Vitamin K can be found in several whole foods including green leafy vegetables, lentils, and peas.
The Vitamin E family contains eight antioxidants. In addition to scavenging free radicals and acting as an antioxidant, vitamin E helps with cell signaling, and helps facilitate the expression of immune cells. Vitamin E can be found in vegetable oils, nuts, green leafy vegetables, avocado, seeds, whole grains, and many other fruits and vegetables.
Vitamin D is actually a group of prohormones, which have a number of important jobs in the body. These include helping the body absorb calcium, helping with immune system function, regulating glucose tolerance, and helping to regulate blood pressure. Vitamin D is the only vitamin that can be obtained through the sun. You can also get vitamin D by eating egg yolks and oily fishes such as salmon, sardines, and mackerel, or through vitamin D fortified foods.
Vitamin C has many important functions in the body: it acts as an antioxidant, supports iron absorption, regenerates vitamin E supplies, helps develop collagen, and more. Vitamin C can be found in many leafy green vegetables, citrus fruits, bell peppers, and others.
Vitamin B9, also known as folate, has many important functions in the body. It helps metabolize nucleic and amino acids, assists in the formation of new proteins, helps with red blood cell formation, and more. Vitamin B9 can be found in beans, citrus fruits, whole grains, and green leafy vegetables.
Vitamin B7, also known as biotin, plays an essential role in gluconeogenesis, leucine metabolism, energy production, and the synthesis of fats, as well as DNA replication and transcription. Whole food sources of vitamin B7 include leafy green vegetables, whole grains, salmon, avocado, tomatoes, carrots, almonds, eggs, and more.
Vitamin B6, also known as pyridoxine, has some significant functions in the body. Among them, it plays an important role in protein metabolism, nervous and immune system function, and in the formation of neurotransmitter and steroid hormones. You can find vitamin B6 in potatoes, beans, seeds, oats, salmon and other whole food sources.
Vitamin B5, also known as pantothenic acid, is essential for the body’s metabolism and use of fats, carbohydrates, and proteins. Vitamin B5 can be found in fruits and vegetables such as leafy greens, berries, sweet potatoes, and avocado. It can also be found in some fish, dairy products, seeds, and whole grains.
Vitamin B3, also known as niacin, has several functions in the body, including assisting with DNA repair, facilitating cellular signaling, and helping to control cholesterol levels. Vitamin B3 can be found in vegetables like mushrooms and asparagus, legumes such as lentils, peanuts and lima beans, whole grains, poultry and some types of seafood.
Vitamin B2, also known as riboflavin, has many functions including helping your body metabolize toxins in the liver, helping metabolize iron, and assisting with the creation of red blood cells. Vitamin B2 is found in many plant and animal foods including green leafy vegetables, eggs, almonds, salmon, and whole grains.
Vitamin B12 helps form and maintain healthy nerve cells, red blood cells, and DNA synthesis. It’s the only vitamin that is almost exclusively found in animal foods. It can be found in beef, many types of fish, dairy, and eggs.
Vitamin B1, also known as thiamine, helps all of the body’s tissues, including the brain, function properly. Thiamine helps us turn food into energy, and assists in our DNA synthesis. You can find thiamine in asparagus, lettuce, mushrooms, spinach, tuna, lentils, whole grains, and more.
Vitamin A is actually the collective name for a group of fat-soluble vitamins. Vitamin A has many essential functions, including helping with the formation of visual pigments (i.e. eyesight), assisting with immune function and wound healing, helping with embryonic development, and more. Vitamin A is perhaps best associated with red and orange vegetables like carrots and red peppers. But it can also be found in green leafy vegetables, eggs, and dairy products.
In every issue of Spezzatino, the food magazine that supports the Healthy Food Bank, Lab to Lunch examines the latest development in food and nutrition sciences, focusing on the health benefits of our chosen foods. This week: the benefits of Vitamin A.
Where do vitamin supplements actually come from? You may be shocked to find out.
Vitamin D, aka the “sunshine vitamin”, is crucially important for the body. And yet most of us are probably deficient. Grab the convertible or get on your bike and head to the beach!
Exercise provides a form of “good stress” that helps the body compensate and get stronger. But what happens when you “block” that natural stress process with antioxidant vitamins C and E? Is it good or bad? Well, this study suggests it might be both… and that if you’re concerned about insulin sensitivity, maybe you should hold off on that multivitamin for a little while.
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