Vitamins
Vitamins are a number of complex organic substances which are structurally different but are all required in small amounts to allow for the proper functioning of the human body. The best sources are fresh fruits and vegetables, particularly organic. However we may not have access to these and supplements may be the best short term action.
For now though, what do we know about them?
(a) They may be fat- or water-soluble.
(b) Many assist enzyme function, e.g. B2 (riboflavin).
(c) Deficiencies of some vitamins cause major diseases, e.g. deficiency of vit C causes scurvy, deficiency of vit D causes rickets.
(d) Overdoses of some cause serious problems, e.g. overdose of vit A causes swelling of bones, hair loss and gastric upset.
(e) Some vitamins may be manufactured within the organism, e.g. vit A from carotene (yellow pigment in vegetables), vit D from sunlight on skin, vit K from bacteria in the gut.
Water Soluble Vitamins
The water soluble vits include vit C and the B complex vitamins. They function as
co-enzymes in the body’s metabolic activities in all the cells. Some animals can make
these and this means that the co-enzyme is no longer considered an essential vitamin
Fat Soluble Vitamins
This group of vits are only for vertebrates. (Animals with backbones.)
The four main fat-soluble vits are A,D, E and K. The functions of these vitamin
range from preventing night blindness, Rickets, and improving blood clotting.
Vitamins Function with Enzymes
Let’s start with a little biology. We all take eating our food for granted but really it is a marvellous process that breaks down the things we eat into the nutrients we need.
The one part of this process that is of interest to us here is that role if vitamins in speeding up the digestive process.
Food is broken down by chemicals called enzymes. They lock onto parts of the food and split them up into more useful materials, however, most have to work in partnership with another chemical and this is sometimes a vitamin. Without the vitamin the enzyme fails to function and proper digestion is compromised.
Enzyme locks into food - vitamin joins in,
enzyme and vitamin break apart the food material!
Vitamin Deficiencies
When we think of deficiencies in our Diet we picture kids with bent legs and horrible skin lesions – these are the extremes of low vitamin intake. For most of us in a modern city this is not common. It is more likely lifestyle that will impact on our vitamin needs. We may live in a city area that is polluted or we spend time under stress and this draws down on our reserves of vits and minerals and so taking the
occasional supplement may be necessary.
Overdosing on Vits
It is a common misconception by the general public that if vitamins are good for you and essential then surely more of them would be even better. This is an unfortunate error. Vitamins A, D and K can actually be toxic in large doses.