Essential Vitamins

   I am well aware that it is vital my diet includes all the essential vitamins. How do I know this? The word “essential” is the give away. It’s amazing just how much information is given just by the word itself. For example I know that the Patriot Missiles used during the first gulf war were good and that the Scud Missiles used by Iraq were bad, just by the sound of the words.

   Anyway back to vitamins, I can never remember what ones are contained in what and what they are good for. So I’m going to submit this piece to Thai Puan and if they publish it, I will cut it out and stick it on the fridge door.

   The first thing to know is that there are 2 categories of vitamins, water soluble and fat soluble. Vitamins C, B, Biotin, Folic Acid and Niacin acid are water soluble. Vitamins A, D, E, and K are fat soluble. Our bodies do not store water soluble vitamins as they get flushed out. Fat soluble vitamins are stored and the point to note is that excessive amounts of these fat soluble vitamins can be toxic.

Vitamin A

Functions Keeps cells and tissues healthy, protects against internal infections, helps us see normally at night.

Deficiency causes Eye problems including night blindness, dry and scaly skin.

Significant sources red yellow and orange fruits and vegetables liver, eggs

Recommended amounts . 800- 1000 mcg

Miscellaneous Pak bung, the Thai vegetable, is an excellent source. Excessive amounts can cause birth defects, headaches, vomiting, hair loss, bone problems, liver damage and double vision.

Vitamin B1 (Thiamin)

Functions Helps metabolise carbohydrates;

Deficiency causes: Mental disorientation weakness, fatigue, loss of appetite.

Significant Sources: Pork, liver, brown rice and other whole grains.

Recommended amounts: 1.0- 1.5 mcg

Miscellaneous: Alcoholics are frequently low in Thiamin.

Vitamin B2 (Riboflavin)

Functions: Helps formation of antibodies.

Deficiency causes: Eye disorders, including cataracts; dry and flaky skin.

Significant Sources: Dairy products, leafy green vegetables, whole grains.

Recommended amounts: 1.0- 1.5 mcg

Miscellaneous: Ultraviolet light destroys riboflavin.

Vitamin B 6

Functions: Helps metabolism; helps formation of antibodies, insulin and hemoglobin.

Deficiency causes: Anemia, skin problem depression, mental convulsions in infants.

Significant Sources: Fish, meat and poultry; whole grains, nuts and legumes.

Recommended amounts: 1.6-2.0 mg

Miscellaneous: Excessive intake can cause nerve damage.

Vitamin B12

Functions: Helps metabolism, helps formation of red blood cells; vital component, in many body chemicals.

Deficiency causes: Anemia, fatigue, and nerve damage.

Significant Sources: Meat, fish and poultry

Recommended amounts: 2.0 mcg

Miscellaneous: Strict vegetarians must take care to get enough of this vitamin.

Vitamin C (Ascorbic Acid )

Functions: Strengthens blood vessels, collagen production, resists infections.

Deficiency causes: Anemia, bruising bleeding gums, nose bleeds, aching joints, retarded growth and slow healing wounds.

Significant Sources: Citrus fruits, melons and berries. Some green vegetables.

Recommended amounts: 60 mg

Miscellaneous: Deficiency caused scurvy in sailors. In Thailand mangoes, peppers and kana (Chinese broccoli) are good sources. Kidney stones, gastrointestinal disturbances, and red-blood-cell destruction can result from excessive ingestion.

Vitamin D

Functions: Necessary for body to absorb and utilize calcium and phosphorus in the bones and teeth.

Deficiency causes: Risk of osteoporosis and softening of bones; rickets in children

Significant Sources: Produced by body in reaction to sunlight; oily fish, egg yolks, fortified milk and liver.

Recommended amounts: 5 mcg

Miscellaneous: People in sunny climates rarely have a deficiency. Large doses of are toxic and can cause loss of appetite, nausea, vomiting, diarrhea, excessive thirst, and weight loss.

Vitamin E

Functions: Not well understood; acts as antioxidant, may help prevent heart disease and some cancers; helps maintain cell membranes.

Deficiency causes: Nervous system problems.

Significant Sources: Whole grains, vegetable oils, dark green vegetables, wheat germ.

Recommended amounts: 8-10 mg

Miscellaneous: Deficiencies rare in humans; usually caused by inability of body to absorb the vitamins.

Vitamin K

Functions: Formation of blood clotting agents.

Deficiency causes: Tendency to hemorrhage; poor clotting of blood.

Significant Sources: Leafy green vegetables; smaller amounts in dairy products, fruit, eggs, meat and cereals.

Recommended amounts: 65-80 mcg

Miscellaneous: No symptoms observed for excessive intake.

Biotin

Functions: Aids metabolism; helps body form fatty acids; aids utilization of B vitamins.

Deficiency causes: Depression, poor appetite, palled and scaly skin.

Significant Sources: Manufactured in intestinal tract;

Recommended amounts: 30-100 mcg

Miscellaneous: Deficiencies rarely seen.

Folic Acid

Functions: Aids metabolism of protein; helps cells grow and divide; aids formation of hemoglobin.

Deficiency causes: Anemia, poor growth, increased risk of fetal problems.

Significant Sources: Leafy green vegetables, orange juice, legumes, wheat germ.

Recommended amounts: 180-200 mcg

Miscellaneous: In Thailand kana (Chinese Broccoli) is a good source.

Niacin

Functions: Aids metabolism; helps enzymes function in body.

Deficiency causes: Diarrhea, skin problems, mental disorder, loss of appetite.

Significant Sources: Foods high in protein.

Recommended amounts: 13-19 mg