Eating the Alphabet – Part 2

Many foods contain lots of vitamins. Here is an overview of vitamins that are required by the body, their functions, and sources. You can use this guide when planning your menu:

 Vitamin A

 This fat-soluble vitamin helps in the formation and maintenance of healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It is also known as retinol, as it generates the pigments that are necessary for the working of the retina. It promotes good vision, especially in dim light. It may also be required for reproduction and lactation. Beta carotene is a precursor to vitamin A. The body can “put together” Vitamin A from plant sources of beta carotene.

Vitamin A is found in many foods, including dairy milk, cheese, cream, liver, kidney, salmon, cod and halibut. All of these sources, except for skim milk that has been fortified with vitamin A, are high in saturated fat and cholesterol.

The body is able to convert beta carotene into Vitamin A. The vegetable sources of beta carotene are fat- and cholesterol -free. The body regulates the conversion of beta carotene to vitamin A based on the body’s needs. Sources of beta carotene are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most dark green leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta carotene content.

Vitamin B1

Thiamin (vitamin B1) helps the body cells convert carbohydrates into energy. It is also essential for the  functioning of the heart and for healthy nerve cells and the brain.

Thiamin is found in fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans and soy products. Dairy products and milk, fruits, and vegetables are not very high in thiamin, but when consumed in large amounts they become a significant source.

Vitamin B2 -Riboflavin

 Riboflavin (vitamin B2) works with the other B vitamins and is important for body growth and red cell production. Similar to thiamin, it helps in releasing energy from carbohydrates.

Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products and milk provide riboflavin in the diet. Breads and cereals are often fortified with riboflavin. Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass or clear containers that are exposed to light.

Vitamin B3 -Niacin

 Niacin (vitamin B3) assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Niacin is found in dairy products, poultry, fish, lean meats, nuts and eggs. Legumes and enriched breads and cereals also supply some niacin.

Vitamin B12

 Vitamin B12, like the other B vitamins, is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products. Vegans need to find specialized food sources, such as nutritional yeast, to meet their B12 needs.

Vitamin C

 Vitamin C is also known as ascorbic acid. It promotes healthy teeth and gums, helps in the absorption of iron, and in the maintenance of normal connective tissue. It also promotes wound healing and a healthy immune system.

Vitamin C is found in citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, Romaine lettuce, bell peppers and chilies, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Vitamin D

 Vitamin D promotes the body’s absorption of calcium, which is essential for the normal development of healthy teeth and bones. It also helps maintain adequate blood levels of the minerals calcium and phosphorus.

Vitamin D is found in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fortified soy and rice milk, fish, oysters and fortified cereals. The body can synthesize vitamin D when the skin is exposed to sunshine.

Vitamin E

 Vitamin E is also known as tocopherol; it is an antioxidant and can be important in the formation of red blood cells and the use of vitamin K.

Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus and other green leafy vegetables, vegetable oils (corn, sunflower, soybean and cottonseed) and products made from them such as margarine.

Vitamin K

 Vitamin K is known as the “clotting vitamin”, because, without it blood, would not coagulate. Some studies indicate that it helps in maintaining strong bones in the elderly.

Vitamin K is found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybeans and other vegetables. Bacteria in the intestines normally also produce vitamin K.

Please contact the writer at foodprof2@gmail.com for nutrition or health questions or ideas for future columns