Know about Vitamins and Minerals .... 2

Know about Vitamins and Minerals ....  2

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Know about Vitamins and Minerals ....  2
Posted in 2012

Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:

• Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
• Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
• Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
• Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.

Contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time. You probably have several years’ supply of vitamin B12 in your liver. And even folic acid and vitamin C stores can last more than a couple of days.

Generally, though, water-soluble vitamins should be replenished every few days.

Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful. For example, very high doses of B6—many times the recommended amount of 1.3 milligrams (mg) per day for adults—can damage nerves, causing numbness and muscle weakness.

A closer look at fat-soluble vitamins

Rather than slipping easily into the bloodstream like most water-soluble vitamins, fat-soluble vitamins gain entry to the blood via lymph channels in the intestinal wall (see illustration). Many fat-soluble vitamins travel through the body only under escort by proteins that act as carriers.

1. Food containing fat-soluble vitamins is ingested.
2. The food is digested by stomach acid and then travels to the small intestine, where it is digested further. Bile is needed for the absorption of fat-soluble vitamins. This substance, which is produced in the liver, flows into the small intestine, where it breaks down fats. Nutrients are then absorbed through the wall of the small intestine.
3. Upon absorption, the fat-soluble vitamins enter the lymph vessels before making their way into the bloodstream. In most cases, fat-soluble vitamins must be coupled with a protein in order to travel through the body.
4. These vitamins are used throughout the body, but excesses are stored in the liver and fat tissues.
5. As additional amounts of these vitamins are needed, your body taps into the reserves, releasing them into the bloodstream from the liver.

My advise
1...  Vitamins and minerals are most important for us to keep healthy
2...  Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease.
3...  Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy
4...   In some developing countries, people still become blind from vitamin A deficiency.
5...   A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.
6...    A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
7...   Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
8...   The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.
9...   All vitamins and minerals are available in your healthy food. Eat and protect your health.

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