A-B-C of Vitamins and Minerals

  

Vitamins and minerals enable our bodies to work properly.  The critical biochemical functions performed by them are found to take place on a molecular versus a cellular level.  Imagine about 10000 human cells covering the head of a pin and each cell is composed of trillion of molecules.  Medical scientists are unable to study the molecular structure of cells and how they function (cannot detect even with an optical microscope).  Hence, they choose to ignore the importance of nutrition and the effect of vitamins, minerals and other natural supplements.

 

Not all vitamins and minerals derived from the food source are equal and therefore balancing our diet is important.  Vitamins are organic substances made by plants or animals whereas minerals are inorganic elements extract from the soil and water, and are absorbed by plants or eaten by animals.

 

Differences

 

Both share a common purpose – their antioxidant properties can be combined or used singly to achieve the goal of protecting our body against free radical damage.

 

-  Vitamin antioxidant spares the cell material from damage by giving the free radical one of its own electrons.

-  Mineral antioxidants attach to cell proteins called enzymes to remove free radicals through chemical reactions eg. selenium works with an enzyme called glutathione peroxidase and zinc works with superoxide dismutase (SOD).

 

VITAMINS

 

Vitamins contain no energy directly but are required for sustaining life by regulating the metabolism and assisting the biochemical processes that release energy from digested food. The chemical composition of their single catalyst molecule not altered by the reaction and can be used repeatedly, explains why only a small quantity of each vitamin is required daily.

 

As mentioned, certain vitamins help to protect the integrity of the body cells and offer antioxidant effects against free radicals (molecules which cause cells to oxidise or rust). Vitamins cannot be manufactured by the body and must be obtained from food source. The two categories derived are:  fat soluble and water soluble.

 

+  The fat-soluble vitamins – A, D, E, and K dissolve in fat and are stored in the body.  As Vitamin A and D are stored in the liver for future use, excessive level can cause toxicity.

 

+  The water-soluble vitamins – vitamins C and the B-complex vitamins (eg. vitamins B6, B12, niacin, riboflavin, and folate) need to dissolve in water to be absorbed.  As these vitamins cannot be stored and are excreted 4 – 24 hours later, a fresh supply has to be replenished daily.

 

Points to note –

 

+  Scientific studies have shown that taking dosages of vitamins above the RDIs (Recommended Dietary Allowances) can ward off vitamin deficiency diseases such as beri-beri, night-blindness and scurvy as well as in keeping a vibrant good health.

 

+  Lack of certain vitamins can cause an upset in the proper body system. 
An illustration is gout:
--  A sufferer with inadequate intake of Vitamin B5 produces high amounts of uric acid. 
--  A lack of Vitamin A worsens gout condition.
--  Vitamin E deficiency causes damage to the nuclei of cells that produce uric acid, causing more uric acid to form. 
In the case of a patient undergoing chemo treatment, uric acid is often released in extreme amounts, resulting in gouty arthritis.

 

+  Scientific research has proved that excesses of isolated vitamins can produce the same symptoms as deficiencies.

 

+  Synergy is when two or more vitamins are combined to create a more potent effect than individual effect. For instance, Vitamin A, C and E in combination is much potent than single vitamin.

 

+  Do not mix with drug medication as absorption of vitamins can be reduced with corresponding lower health benefit.

 

+  For optimal result, take water-soluble vitamins after meals and fat-soluble vitamins before meals.

 

+  Ensure that vitamins are extracted from food source or concentrates and not synthetized in the laboratory.

 

+  Keep the bottle containing the vitamins away from direct sunlight.  If possible use dark containers that can shield its contents properly.

 

MINERALS

 

In a nutritionally balanced diet, sufficient minerals should be found in foods rich in proteins and vitamins.  Supplementation may be more required during pregnancy, old age and sickness (malabsorption, depletion and insufficient intake of nutrients).

Minerals are needed for the proper composition of body fluids, the formation of blood and bone, the maintenance of healthy nerve function and the regulation of muscle tone. They are also essential for the proper utilization of vitamins and other nutrients. Two examples are:
-  When amino acids and potassium are fused, protein formed as in muscle. Banana contains both.
-  When iodine meets protein, amino acids are derived. Seaweed contains both.

 

In our body, proper chemical balance is achieved when the levels of different minerals are proportionate. Otherwise, it can spark off a chain reaction of imbalances that leads to illness.  Minerals can compete with one another for absorption too. 

 

Our body need larger amounts of some minerals to grow and stay healthy. Bulk minerals include calcium, magnesium, sodium, potassium and phosphorus. Calcium, magnesium and potassium are vital for muscle function and helps to flush out excess fluids out of our cells. Taking a diuretic to lower blood pressure can result in a loss of potassium and sodium in the water outflow.


Other minerals like chromium, germanium, copper, iodine, iron, selenium and zinc are required only in minute quantities (trace minerals).

 

Points to note -

 

+  As minerals are stored mainly in the bone and muscle tissue, toxicity can occur if extremely large quantities are consumed over a prolonged period of time.

 

+  Mineral supplements are advisable to take with meals to prevent stomach discomfort.

 

+  Supplemental fibre and minerals should be taken separately or absorption of minerals can be reduced.

 

VIVA corner

 

VIVA’s vivashield has the best antioxidant combination in the market and accorded due recognition by the medical world.  Each tablet contains vitamin A (beta-carotene 5000 IU) , C (250 mg) , E (50 IU) and selenium (50 ug) prepared by low compression pressure of approximately 60000 lbs to facilitate gastric disintegration.

 

The components -

 

+  Beta-carotene (precursor of Vitamin A in its safest form) to protect against free radical damage, including ultra-violet light

+  Vitamin C to protect mostly proteins

+  Vitamin E to protect the fat in the cell membranes

+  Selenium to protect the cell machinery that generates energy

 

Acting in concert, they can achieve much by altering oxidative process.  For instance, Vitamin C can quickly step in to donate electron to Vitamin E if it loses its electron.  Likewise, Vitamin E can help out if selenium supplies run low.

 

As free radical-medicated lipid peroxidation has been implicated in major diseases like cancer, rheumatoid arthritis, cardiovascular disease, diabetes and even aging, taking this great product twice a day should help to reduce much of the negative impacts.

 

The major vitamins and minerals:

 

Type	Benefits	Sources
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Vitamin C/ ascorbic acid	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, guava, grapefruit, and orange.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Fish, red meat, poultry, milk, cheese, eggs, fortified cereals.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.	Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Thiamin/ Vitamin B1	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	Fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, peas, whole grains like wheat germ.
Niacin/ Vitamin B3	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	Red meat, poultry, fish, fortified cereals, and peanuts.
Riboflavin/ Vitamin B2	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Folate/ Vitamin B9/ Folic acid	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, orange juice, fortified bread, rice, and cereals

Type	Benefits	Sources
Calcium	Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.	Milk and other dairy products (such as yogurt, cheese), broccoli, dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk.
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.	Red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.	Whole grains and whole grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate.
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.	Broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Zinc	Zinc is important for normal growth, strong immunity, and wound healing.	Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.