The Scoop on Vitamins

By John Manjarres

Like most people, we know we should take vitamins but what we rarely understand is why. What does each of these letters on the back of a multi-vitamin label mean? They look like their necessary but what are they used for? So below I have created a list of the essential vitamins and their function as well as sources of food you can get them through.

There are two types of vitamins: water–soluble and fat soluble. When it comes to fear of toxicity it's mainly the fat-soluble vitamins that need to be taken as directed.

Water-Soluble Vitamins

Vitamin C – Tooth & bone formation , healthy gums, collagen, immunity, antioxidant ( found in citrus fruits, tomatoes, melons, green peppers, green leafy vegetables, fresh potatoes)
Thiamin (B1) – Energy production; growth and functioning of nerve tissue, memory and emotional stability (found in whole grain breads and cereals, oatmeal, poultry, fish, pork, dried beans, nuts, milk, green vegetables)
Riboflavin (B2) – Energy production, synthesis of fats and amino acids; cellular growth ( found in milk, yogurt, organ meats, beef, green leafy vegetables, broccoli, eggs, pasta)
Niacin – Energy production, synthesis & breakdown of fats, carbohydrates and proteins; synthesis of cholesterol, red blood cells & others ( found in meat, poultry, fish, whole grain & breads, cereals, nuts, dried beans, peanut butter, milk, eggs)
Vitamin B6 – Synthesis and breakdown of amino acids; multiplication of cells; red blood cells, immune cells, neurotransmitters (found in meat, poultry, fish, milk potatoes, vegetables, dried beans, whole grain cereals, egg yolks)
Folic Acid – Dna, Rna synthesis, new cell growth, red blood cells ( found in leafy vegetables, fruits, fish, eggs, whole grain cereals and bread)
Vitamin B12 – For growth, red blood cells, nervous system, detox smog, tobacco smoke ( found in animal foods only: meat, fish, poultry, eggs, milk)

Fat-Soluble Vitamins

Vitamin A – Vision, skin, immunity, resistance to infection, antioxidant, cancer prevention (found in yellow fruits and vegetables, dark green leafy vegetables, fortified milk, whole milk, cheese)
Vitamin D – Formation of bones, teeth and cartilage; aids absorption of calcium & phosphorus (found in fortified milk, butter, egg yolk, liver, salmon, sardines, sunlight on skin)
Vitamin E – Antioxidant, protects unsaturated fats in cells from damage (found in legumes, dark green leafy vegetables, wheat germ, nuts)
Vitamin K – Formation of blood clotting factors (found in liver, alfalfa, cabbage, broccoli, synthesis in intestine by bacteria)

I'm sure this has expelled some myths and developed understanding's as to the different uses and needs for vitamins. Stay tuned for my next article adequately titled "The Scoop on Minerals". It will further explain the needs and sources of minerals for the body.

About The Author:

John Manjarres is a certified sports nutrition specialist and a medical exercise specialist as well as a certified professional fitness trainer through the American Council on Exercise (ACE), the University of Central Florida (UCF), the Aerobics and Fitness Association of America (AFAA), and owner of 180 Degree Fitness, LLC in Sebring, FL. Which specialize in weight loss for men and women.

Among his many presentations on nutrition and sports specific training, John has written two E-books on exercise and aging, publishes a monthly e-newsletter. You can find out more about John Manjarres at his Website.

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By John Manjarres

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