HEALTHY EATING VITAMINS: What are Vitamins?
Healthy Eating Vitamins are any of various relatively complex organic substance found in plant and animal tissue and required in small quantities for controlling metabolic processes. Everyone needs vitamins, and active people need more vitamins then sedentary people. If you want to be successful in achieving peak performance capabilities, you need to provide your body with everything it needs. Vitamins are undoubtedly essential to physical performance. Each of the vitamins has a specific responsibility in your body. Below are the most important vitamins essential to successful physical performance.
Vitamin A: Helps to maintain your skin and mucous membranes and contributes to the function of night vision. Excess vitamin A intake can be toxic since the this vitamin is fat-soluble. Vitamin A can be found in carrots and yellow vegetable.
Vitamin B1 (Thiamin): Responsible for carbohydrate metabolism along with the function of your nervous system. More than 1.000 milligrams of B1 might cause increased urination and possible dehydration. Because this vitamin is water-soluble, daily replacement is necessary. Whole grains are the best source of B1.
Vitamin B2 (Riboflavin): An active agent in the metabolism of energy and cell maintenance. It also is an essential ingredient in the repair of all cells following injury. Milk and eggs are excellent sources of vitamin B2.
Vitamin B3(Niacin): Has numerous responsibilities in various bodily functions and is present in every cell in your body. This vitamin can cause hot flashes, but you can build a tolerance to this vitamin and find it helpful in the reduction of high cholesterol. Peanuts and poultry are fine sources of B3.
Vitamin B5 (Pantothenic Acid): Essential in the formation of the chemical acetylcholine, which is involved in nerve transmission, memory, and crucial in the metabolism of energy. Poultry, fish, and whole grains provide you with ample levels of this vitamin.
Vitamin B6 (Pyridoxine): Involved in the metabolism of sugar, fat and protein. A limit of 300 mg per day will be adequate for any athlete. It can be found in foods like wheat germ, fish and walnuts.
Vitamin B12 (Cobalamin): Refers to substances containing the mineral cobalt, which is important in the metabolism of protein and fat and aid in red blood cell production. Source include liver, oysters and clams.
Vitamin B15 (Pangamate or Pangamic Acid): A coenzyme involved in respiration, protein synthesis, and regulation of steroids hormones. Its principal effect is to increase blood and oxygen supplies to tissue. Deficiency states produce no apparent negative effects, which leads some conservative nutritionists to the conclusion that it is not a ”true” vitamin. B15 is found principally in Brewer’s Yeast, organ meats and whole grains.
Folic Acid (Folacin): Helper substance of the B complex group, especially in red blood cell formation.
Five milligrams a day is recommended for athletes.
Biotin: Helper to metabolize carbohydrates and fats. The best source is brown rice and soybeans.
Choline: An agent helpful in the use of the B complex vitamins. It is crucial in normal brain function (notably memory) and acts as a factor in metabolizing fat and cholesterol. The best food sources are eggs and lecithin.
Inositol: Helpful in the use of B complex vitamins. It acts with choline in metabolizing fat and cholesterol.
In addition, it plays an important role in the transmission of nerve impulses. Lecithin and wheat germ is a good source of inositol.
Para-aminobenzoic acid (PABA): (Healthy Eating Vitamins) Essential for normal skin and hair growth. The source includes whole grains and wheat germ. It is (at least partially) synthesized in the intestinal flora, a fact that has led conservative nutritionists to deny a need for it in the diet.
Vitamin C (Ascorbic Acid): A water-soluble vitamin similar to the B complex vitamins. It is involved in various bodily functions and may produce diarrhoea and mild diuretic effect in some people. The citrus fruit provides a good source of C.
Bioflavonoids: Chemicals that contribute to the strength of your capillaries and help to protect vitamin C stores in your body. These vitamins can be found in fresh raw vegetable and fruits.
Vitamin D (Calciferol): A fat-soluble vitamin that regulates calcium and phosphate metabolism in your body. This vitamin is actually formed on your skin via ultraviolet rays from light, when they react with cholesterol in your skin. Sunlight serves as the best source if vitamin D, but this vitamin is also added to milk.
Vitamin E (d-alpha tocopherol succinate): Another fat-soluble vitamin then has numerous responsibilities in your body. Recent research clearly shows the importance of Vitamin E in fighting the ravages of free radical damage inside your body. If ever there were an ”anti-ageing” elixir, this is it. Food source available is wheat germ, green leafy vegetables, whole grains, and vegetable oil.
Vitamin K(”К” stands for ”Coagulation”): This vitamin is implicated in proper blood clotting. It is synthesized in the intestinal flora. Because it is fat-soluble, it has the potential for toxicity if taken in large doses. There is no established RDA.