Needed for proper absorption of calcium ; stored in bones. Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds.
Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, brussels sprouts, and asparagus; also produced in intestinal tract by bacteria. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Updated visitor guidelines. Top of the page. Vitamins: Their Functions and Sources. Topic Overview The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.
Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin Vitamin D Needed for proper absorption of calcium ; stored in bones Egg yolks, liver, fatty fish, fortified milk, fortified margarine.
Vitamin E Antioxidant; protects cell walls Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds Vitamin K Needed for proper blood clotting Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, brussels sprouts, and asparagus; also produced in intestinal tract by bacteria.
So, next time you need a little pick me up, enjoy your cup of coffee or tea and carve out some me-time. But also remember that maintaining a balanced diet and supplementing any nutrients that are lacking will help keep you healthy and thriving every day.
This information is only for educational purposes and is not medical advice. Consult your health care provider for more information. The multi-faceted basis of vitamin B12 cobalamin neurotrophism in adult central nervous system: Lessons learned from its deficiency. Prog Neurobiol. Vitamin B12 absorption: mammalian physiology and acquired and inherited disorders. Vitamin B Washington, D. Primary and secondary coenzyme Q10 deficiency: the role of therapeutic supplementation.
Nutr Rev. Mg citrate found more bioavailable than other Mg preparations in a randomized, double-blind study. Mag Res ; Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther ; Iron biology in immune function, muscle metabolism and neuronal functioning. J Nutr. Caffeine, mood and mental performance in everyday life. Nutr Bull As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns.
Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science Thanks for subscribing! Close menu. Calcium Iron Magnesium Potassium Zinc. Your body cells naturally produce plenty of antioxidants to put on patrol.
The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process. Free radicals have a well-deserved reputation for causing cellular damage.
But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.
Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons.
When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually.
The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo.
There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. The bottom line? Eating a healthy diet is the best way to get your antioxidants. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support.
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Cookie Policy. Essential nutrients for your body Every day, your body produces skin, muscle, and bone. Micronutrients with a big role in the body Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Here are a few examples of diseases that can result from vitamin deficiencies: Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.
In some developing countries, people still become blind from vitamin A deficiency. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.
Some examples of these benefits: Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring. Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.
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