Nutritional Value of Vitamins for Good Health
Vitamin Supplements and Foods for Antioxidants and to Stay Healthy
Nov 4, 2009
Vitamins are essential for growth, cell development, metabolism, heart health and to prevent many diseases. Without enough of all the vitamins each day, the human body will begin to deteriorate and not function properly. The best way to get the needed vitamins is through food. However, since this isn’t always possible, a good daily multivitamin supplement is recommended by most health professionals.
How to Choose a Vitamin Supplement
According to the doctors at the Mayo Clinic, there are certain factors that need to be considered when choosing a vitamin supplement.
- Read the supplement label for a list of active ingredients and nutrients
- Don’t megadose on vitamins.
- Only buy vitamins with USP written on the label.
- Check for expiration dates and discard them when they are out of date.
- Vitamins should be stored in a cool, dry location.
- Keep all supplements out of children’s reach.
Vitamin Benefits and Food Sources
Vitamin A is needed for growth, the skin and bone formation. It helps prevent some eye diseases, night blindness, respiratory infection and renal dysfunction. Vitamin A is found in a variety of foods, such as:
- butter
- whole milk
- egg yolks
- most citrus fruits
- pineapples
- cantaloupe
- carrots
- green leafy vegetables
The B vitamin complex is essential for normal body function. The University of Maryland Medical Center links the lack of B vitamins to a higher risk of stroke in younger women.
Vitamin B1 (thiamine) helps growth and the metabolism of carbohydrates. It is found in nuts, egg yolks, whole grains, fruits and vegetables.
Vitamin B2 (riboflavin) also helps growth and the function of cells. This vitamin is in meat, liver, poultry, eggs, dairy and green vegetables.
Vitamin B6 (niacin) prevents diarrhea, dementia and dermatitis. Eat meat, liver, poultry and green vegetables to get B6.
Vitamin B12 (folic acid and biotin) helps prevent neurological issues and certain types of anemia. Lean beef, most organ meats, whole wheat and green vegetables contain B12.
Vitamin C, also known as ascorbic acid, is important to help form cell connective tissues and prevent scurvy. There are quite a few natural sources of vitamin C, such as:
- carrots
- cabbage
- citrus fruits and juices
- tomatoes
- lettuces
- celery
- onions
Vitamin D is essential for the body’s development of teeth and bones. It prevents rickets and diseases of the teeth. Vitamin D, which is needed to metabolize the minerals calcium and phosphorus, is manufactured by the body after being exposed to sun. It is also found in salmon, egg yolks and fortified dairy products.
All of the benefits of vitamin E are not yet known. However, it has been proven to help with the healing of scars. According to the Mayo Clinic, vitamin E contains antioxidants and is being researched in cancer and heart disease studies. It is found in many foods, such as wheat germ oil, soybean oil, corn oil and most nuts.
Vitamin K is needed to help the blood clot. It is found in oats, rye, wheat, alfalfa and in fats.
Where to Buy Vitamin Supplements
Eating a healthy, balanced diet is the best way to get proper nutrition. However, for people who choose to take vitamin supplements to ensure they are getting the nutrition they need, they can be purchased in health food stores, grocery stores, pharmacies and online. Armed with the nutritional facts, choose the vitamin formula for specific health needs.
University of Maryland Medical Center
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