Vitamins

Did you take your vitamins this morning? Did you eat a good breakfast or take a vitamin pill? Or both? Vitamins are organic molecules that help chemical reactions happen in your body. Organic means the molecule contains carbon (C). A molecule is called a vitamin if you can not produce as much of that molecule as your body needs. Vitamins are needed in only small amounts, and your body can make a few vitamins but not enough of it.

There are two types of vitamins: fat soluble and water soluble. The word soluble means that something can be dissolved in it. So fat soluble vitamins are vitamins that can be dissolved in fat. Those vitamins can be stored in the fat in your body. Water soluble vitamins are the vitamins that can be dissolved in water, and those can be easily removed from your body in your urine. So it's important to get enough vitamins, especially water soluble vitamins which can be easily removed.

Look at the table below to see some examples of fat soluble and water soluble vitamins. We can find a more extensive list at xx

Vitamin ||= Vitamin function ||= Good Source of Vitamin || Soluble Vitamin ||= Vitamin function ||= Good Source of Vitamin || healthy nervous system ||< meats, fish, poultry, dairy products, eggs || Acid ||< needed to make red blood cells ||< leafy green vegetables, legumes, seeds ||
 * = Fat- Soluble
 * = A ||< maintains healthy skin, bones, teeth and hair; helps you to see in dim light ||< dairy products, eggs, yellow & dark green vegetables, fruit ||
 * = D ||< maintains bones and teeth; helps in use of calcium ||< you can make vitamin D with your skins exposure to sunlight; fortified dairy products, fish, eggs ||
 * = E ||< maintains red blood cells ||< vegetable oils,green leafy vegetables, seeds, nuts ||
 * = K ||< helps with blood clotting ||< some made by bacteria in intestines; green leafy vegetables, milk ||
 * = Water-
 * = B1 ||< needed to break down carbohydrates ||< pork, whole grains, legumes, nuts ||
 * = B12 ||< needed to make blood cells; maintains
 * = Folic
 * = C ||< needed to fight infection and to make connective tissue ||< citrus fruits, tomatoes, potatoes, dark green vegetables, mangoes ||

Here is a molecular model of vitamin C. It has a chemical formula of C6H8O6. Red = oxygen white = oxygen ||
 * [[image:Vitamin_C_C6H8O6.png width="329" height="252" caption="Vitamin C (from wikimedia commons)"]] || Black = carbon

Some of the diseases mentioned on the //Why is it important to study nutrition?// page are called [|deficiency diseases] because the disease is caused from a lack of a certain vitamin, for example [|rickets], [|scurvy].

Children must be careful NOT to think of vitamins as "candy" and take too many of them. An overdose of vitamins, especially the fat soluble type can make you ill.



Assignments: 1. For this page use SQ4R: survey, question, read, recite, rewrite, review. 2. Are there any words you want to add to your notes? to the glossary? 3. Complete your notes for this page in your notebook. You may look at the note format page for help. 4. Complete the web outline in your notebook. In the squares include an examples of three of each type of vitamin and one good source for that vitamin.



//To compensate these vitamins search only high quality natural supplements and you will find these far more effective than any other. Think about attractive and creative ways to renovate your meal times with the valuable natural foods that contain quantities of these vitamins. Women should also intake a large variety of multivitamins that improve health on many fields.//
 * Vitamins are one of the most important resources for the female human body to function properly and stable by all means.** Our body has a strong requirement for a large variety of vitamins and we fulfill those requirements by consuming various types of vitamin rich and healthy food. Everyday life is becoming a fast process and our work obligations more time consuming, which shortens our time to plan and consume the exact type of healthy food our body needs and we need to consume vitamin rich food or find the best supplements that contain a significant amount of vitamins. Vitamin deficiency can cause a lot of problems, weaken the immunity, allow diseases to take over the body, and it can be fatal. The best vitamins for women are well known and the benefits of consuming vitamin rich food are great. By consuming vitamin rich food you will feel younger, full of energy, concentrated, happier and healthier. Vitamins for skin will make your skin smooth and give it a younger looks, hair vitamins for women improve hair strength and give more hair volume.
 * Best vitamins for women:**
 * Vitamin A** – Fat soluble vitamin that is critical for human health. It has a important role in the development and strength of the immune system. Essential for children to grow properly and have their senses developed strong. Women should consume vitamin A for good fertility, healthy heart and healthy skin.
 * Vitamin A rich food:** Liver, Fresh Tuna, Butter, Sweet potatoes, Carrots, Dark Leafy Greens, Lettuce,
 * Vitamin D** – Vitamin D is one of the best vitamins and its role in human health is critically important. Vitamin d is essential for bone growth and bone health, immune system, steady blood pressure, teeth and many other things. Vitamin d deficiency leads to serious health issues like autoimmune disease and osteoporosis which are hard to deal with and often can’t be healed. Regular vitamin d intake improves physical abilities, bone strength, teeth, hair, nails, eye vision.
 * Vitamin D rich food:** All types of Fish and sea food are very rich with Vitamin d, fish oil, herring, salmon etc. Milk is also a strong resource of vitamin d, Soymilk, Mushrooms.
 * Vitamin E** – Vitamin E is the most essential vitamin for cardiovascular health. It has the most important role in the process of healing and preventing cardiovascular disease and it’s remarkably effective. Vitamin E is one of the best vitamins for women because it’s also a very strong antioxidant and improves the whole circulatory system. It promotes healthy and soft skin, prevents cataracts and it’s critical for eye health.
 * Vitamin E rich food:** Mustard Greens are one of the top carriers of Vitamin E, Swiss chard, Nuts, Spinach, Broccoli, Tropical foods, Oils, Wheat.