We have to be aware that small amounts of vitamins are essential but more is not always better. The vitamins' requirements vary according to age, sex, and physical activities.
Type of Vitamin
Vitamins can be divided into 2 major groups namely water-soluble and fat-soluble vitamins:
Water-soluble vitamins
More rapidly removed from the body so a regular daily intake is needed.
Easily lost in cooking
Vitamin B1, B2, B6, B12, C, Niacin, Panthotheric acid, folic acid, biotin
Fat-soluble vitamins
Soluble in oil.
Stored in liver and fat tissue from which they are slowly removed
Vitamin A, D, E, K
The following are some steps and habits we can practise to enjoy and preserve as much vitamins in our food, making sure we are able to get the most from our food.
Do's:
Eat a variety of foods
Buy 2-3 times a week of fresh vegetables and store in the fridge or a cool dark place
Eat at least 5 servings of fruits and vegetables daily
Prepare food just before servings
Cook frozen vegetables quickly without thawing
Reuse cooking water in gravies, soups and stews
Use wholegrain or wholemeal bread
Don'ts:
Cut vegetables up into small pieces
Cook for too long
Use soda bicarbonate when cooking
Use copper or brass cooking pots.
The following are the different types of vitamins:
A) Vitamin A
B) Vitamin B1
C) Vitamin B2
D) Vitamin B6
E) Vitamin B12
F) Biotin
G) Folic Acid
H) Panthothenic acid
I) Vitamin C
J) Vitamin D
K) Vitamin E
L) Vitamin K
M) Niacin
Vitamin A (retinol) 250-750 mcg RE*
Source: Fish liver oil, eggs, butter, milk, cheese, liver, apricots, broccoli, cabbage, and carrots.
What does it do: Essential for night vision, healthy skin, and mucous membranes
Possible problems: At risk heavy drinkers, patients with liver problem, increased cholesterol level . Too much damages hair, skin, liver, bone, can cause birth defects and increase osteoporosis risk.
Vitamin B1 (thiamine) 0.5-1.0 mg*
Source: Yeast, whole-grains, pork, liver, nuts, legumes, potatoes.
What does it do: Essential for normal function of nerve cells, heart muscle and carbohydrate metabolism.
Possible problems: Lost with heat, air, cooking water, meat drippings, when grains are refined. At risk eating lots of sugar, heavy drinkers.
Vitamin B2 (riboflavin) 0.8 -1.2 mg*
Source: Yeast, eggs, milk, cheese, liver, kidney, green vegetables.
What does it do: Essential for normal protein and carbohydrate metabolism and for the maintaining mucous membranes.
Possible problems: Lost with light. At risk heavy drinkers, make urine bright yellow.
Vitamin B6 (pyridoxine) - 0.25 -2.2 mg*
Source: Yeast, whole-grains, fish, liver, legumes.
What does it do: Essential for general functioning of body cells and amino acid metabolism.
Possible problems: Lost in light, heat, cooking water. At risk pregnancy, elderly, heavy drinkers. Too much 500 mg/day can damage nerves
Vitamin B12 (cyanocobalamin) - 0.3 -2 mcg*
Source: eggs, milk, cheese, butter, liver, beef, pork.
What does it do:
Essential for growth of red blood cells and normal functioning of nerve cells.
Possible problems: At risk - heavy drinkers, people taking large amounts of vitamin C, people who eat no animal products at all.
Biotin -100-200 mcg**
Source: present in all common foods.
What does it do: Essential for energy production from fats and carbohydrates and for formation of hormones.
Possible problems: At risk - people who eat 8-10 raw egg white daily, long term high dose antibiotics, people with chronic conditions.
Folic Acid 50 - 200 mcg*
Source: yeast, liver, kidney, leafy green vegetables, fruit.
What does it do: Essential for growth of red blood cells.
Possible problems: Lost with heat, light, cooking water.
At risk pregnancy, elderly, heavy drinkers, people on certain medication.
Panthothenic acid 4.7 mg**
Source: Whole grains, eggs, liver, kidney, peanuts, cabbage
What does it do: Essential for normal functioning of enzymes inside the body cells.
Possible problems: too much - occasional diarrhoea, Too little - rare.
Vitamin C (ascorbic acid) 20 - 30 mg*
Source : citrus fruits,tomatoes,potatoes,green vegetables
What does it do: Essential for normal tissue growth and repair and normal functioning of blood vessels.
Possible problems: Lost with heat,air,cooking water.
Side-effects- diarrhea,stomach cramps. Rebound scurvy when one stops taking large doses.
Vitamin D (calciferol) -10 mcg*
Source : Fish liver oil,eggs,butter,liver,yeast.
What does it do: Essential for normal absorption of calcium and phosphorus and for normal bone formation.
Possible problems: At risk bedridden elderly and infants not exposed to unfiltered sunlight.
Too much high calcium levels result and cause vomiting,thirst,headache,hardening of tissues.
Vitamin E (tocopherol) - 2.5 12.5 mg*
Source : Eggs,vegetables oil,wheat,germ,green vegetables.
What does it do: Essential for stability of cell membranes..
Possible problems: Lost when exposed to light and high heat.
Too much minor stomach upsets,fatigue,weakness affect anti-clotting medicines
Vitamin K (phytomenadione) - 70-140 mcg**
Source : Vegetables oil,cabbage,spinach,cauliflower.Also made in the gut..
What does it do: Essential for normal blood clotting.
Possible problems: Breast milk is a poor source and newborns can t make their own vitamin K. An injection is often given to cover until they can.
Niacin (nicotinic acid) -9 -17 mg NE*
Source : Lean meats,fish.poultry,peanuts,wholemeal cerealas,yeast.
What does it do: Essential for cell metabolism and absorption of carbohydrates,helps maintain healthy skin.
Possible problems: lost if food is overcooked.At risk heavy drinkers.
Too much flushing, tingling, diziness
Note
* Recommended Daily Intake (RDI) range covers all age groups (infants, children, adults, pregnant and lactating women)
* * No RDI suggested daily dose
A niacin rquivalent (NE) is 1 mg niacin or 60 mg dietary tryptophan.
Vitamin A is expressed as mcg retinal equivalent (RE). 1 RE = 1 mcg retinal or 6 mcg β -carotene
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