Vitamins and Minerals

[Riel28]

Vitamins

A vitamin is any group of organic substances - other than proteins, carbohydrates, fats, minerals, and organic salts - which are essential for normal metabolism, growth, and development. Vitamins regulate metabolic processes, control cellular functions, and prevent diseases, such as scurvy and rickets.

Let's examine what each vitamin does for us, what happens if there is a deficiency, and from what foods we can get them.

Vitamin A:
Essential for normal growth, integrity of the skin, and bone development. Lack of Vitamin A can lead to infection of the cornea, conjunctiva (the red part of the eye), trachea (windpipe), hair follicles, and renal system. Deficiency can also cause night blindness. Vitamin A is found in butter, butterfat in milk, egg yolk, some fruits (prunes, pineapples, oranges, limes, and cantaloupe), green leafy vegetables and carrots.
Vitamin B Complexes:

* Vitamin B1 (thiamine) affects growth, appetite, and carbohydrate metabolism. Alcoholics can be especially deficient. B1 is found in whole grains, nuts, egg yolk, fruits, and most vegetables.
* Vitamin B2 (riboflavin) affects growth and cellular metabolism (the ability of the cell to take in food, make energy and discard waste). Found in liver, meat, poultry, eggs, milk, and green vegetables.
* A deficiency in Vitamin B6 (niacin) will cause pellagra, which is associated with the "four D's": dermatitis, diarrhea, dementia, and death. Found in liver, meat, poultry, and green vegetables.
* Vitamin B12 (biotin, folic acid, and cyanocobalamin) is found in leafy green vegetables, organ meats, lean beef and veal, and wheat cereals. A deficiency will result in pernicious anemia and neurological problems, including numbness and weakness.

Vitamin C (ascorbic acid):
Necessary for the formation of connective tissue between cells as well as maintenance of the "cement" that secures cells to membranes. A deficiency will lead to scurvy (shallow complexion, loss of energy, pain in legs and joints, bleeding gums, and muscle pain). Vitamin C is found in raw cabbage, carrots, orange juice, lettuce, celery, onions, tomatoes, and all citrus fruits.
Vitamin D:
Necessary for the development of bones and teeth, a deficiency can lead to rickets and tooth decay. It is essential in the metabolism of calcium and phosphorus, two of the most important constituents of bone and teeth. Vitamin D is manufactured in the skin with exposure to sunlight, and is also found in milk, cod liver oil, salmon, egg yolk, and butter fat.
Vitamin E:
Although the exact function of this vitamin is not clearly understood, it is essential to humans and has been related to the healing of scars. A deficiency is extremely rare, as Vitamin E is found in many foods.
Vitamin K:
Essential for blood clotting, Vitamin K is found in fats, oats, wheat, rye, and alfalfa.

Minerals

If you think minerals aren't important in the diet, think again. Minerals are essential, acting as "co-factors of enzymes" (enzymes would not exist or function without minerals), and as organizers of the molecular structure of the cell and its membrane. There are fourteen trace minerals necessary for survival, a few of which are discussed below.

Chromium:
Necessary for the maintenance of normal blood sugar levels. Chromium works with insulin in assisting cells to take in glucose and release energy. Some good sources include meats, unrefined foods, fats, and vegetable oils. Chromium Picolinate has not been shown to cause weight loss and its effectiveness at improving insulin's ability to break down glucose is being questioned.
Copper:
Needed for the production of red blood cells and the formation of connective tissues. Also plays a major role in the defense against free radicals. Some sources include meat, seafood, nuts, and seeds.
Fluorine:
Maintains the structure of teeth. Taken regularly, Flourine will help protect teeth from acidic decay. Sources include water (in some areas), seafood, kidney, liver, and other meats.
Manganese:
Activator of many enzymes. Manganese is very closely related to the synthesis of DNA, RNA, and protein. Sources include whole grains and cereals, fruits, and vegetables.
Selenium:
Important in protecting lipids of cell membranes (cell walls are made up of a lipid (fat) layer), proteins, and nucleic acids against oxidant damage. Sources include broccoli, chicken, cucumbers, egg yolk, garlic, liver, milk, mushrooms, onions, seafood, and tuna.
Zinc:
Zinc represents only 0.003 percent of the human body, but is essential for synthesis of protein, DNA and RNA. It is required for growth in all stages of life. Sources include meats, oysters and other seafood, milk, and egg yolk.

Source - fitwise Article by mark abell

[Riel28]

More to come

[Riel28]

Biotin: Essential to metabolize proteins, carbohydrates and fats. Found in cauliflower, nuts, egg yolk

Calcium: Necessary for maintaining bones and teeth. Blood clotting, muscle contraction and relaxation, cell wall permeability and never functions- Found in milk, dairy, produce, green leafy vegetables, fish, cereal products (corn, wheat, rice, oat, barley, soy)

Carbohydrates: Supplies energy, some sources also provides fiber - found in Bread and cereal products made from whole grains, starchy vegetables (potatoes), fruit (blueberries and pears), sugars

Chlorine: Helps regulate acid-based balance and water balance. Needed to form stomach acid and involved in abortion of vitamin b-12 and iron - found in salt and food containing salt.

Cobalt: Important in forming vitamin b-12 and iron - found in salt and food containing salt

Fats: Provides food energy and essential fatty acids. Needed to carry fat soluble vitamins and for regularity functions - found in vegetable oils, butter, whole milk, cream, margarine, sunflower seeds, meat, and nuts

Fiber: Prevents digestive problems and protects against colon cancer and diverticular diseases - unrefined or whole grain cereals, fruits and vegetables

Flourine: Involved in making strong teeth and bones - flurodated water, shrimp, fish and shellfish

Folic Acid (folacin): Important for cell division and reproduction, and in the manufacture of hemoglobin - green leafy vegetables, pears and blueberries

Iodine: essential part of thyroid hormones - iodized table salt, kelp and seafood

Iron: Necessary in formation of hemoglobin in red blood cells, also for enzymes involved in energy metabolism. - found in oysters and clams, pork, beed, dried peas and beans, lentils, iron fortified products. In many fresh foods (except dairy)

Magnesium: Essential part of bones and teeth. Important in nerve function - found in nuts, fish, shellfish, whole grain cereals

Molybdenum: component of tooth enamel and of enzymes that metabolizes fats and proteins - found in leafy vegetables, legumes, and whole grains

Niacin (nicotinic acid): Helps metabolize carbohydrates - found in fish, pork, chicken, lamb, lentils and dried peas and beans

Antithetic acid: part of two enzymes that are important in never impulses, hemoglobin formation, synthesis of steroids and formation of antibodies - found in wheat bran, rice bran, nuts, eggs, salmon, brown rice and sunflower seeds

Phosphorus: Forms and maintains bones and teeth. Builds muscle. Involved in many metabolic functions: - energy production and in maintaining acid-base balance - found in milk and milk products, beef, lamb, pork, poultry, fish, nuts, and whole grains

Potassium: Involved in nerve transmission, acid-based balance, and it requires for carbohydrate metabolism and protein synthesis. Helps transfer nutrients in and out of individual cells - found in milk, blueberries, honeydew, pears, and most fresh food

Protein: (I don?t think I really need to go over this one but anyhow) Necessary for formation of new tissues, also in maintenance and regularity functions - found in meat, fish, poultry, eggs, dried beans, peas, lentils, nuts and milk

Sodium: Componet of bile and prancreatic juice, associates with muscle contraction and nerve function. Helps maintain water balance and balance of acids and bases in fluids outside of cells - found in salt, snack foods, beef, pork, cornbread, and most fresh food.

[Riel28]

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[AsiaRugmuncher]

Originally Posted by Riel28

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Selenium:
Important in protecting lipids of cell membranes (cell walls are made up of a lipid (fat) layer), proteins, and nucleic acids against oxidant damage. Sources include broccoli, chicken, cucumbers, egg yolk, garlic, liver, milk, mushrooms, onions, seafood, and tuna.

Nice little post... They say you shouldnt take more then 100mg of Selenium daily tho, so yeah

[Catch39]

great post dude, should be a sticky