Vitamins help your body grow and function as it should. There are 13 essential vitamins: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate). Vitamins are a group of substances necessary for normal cell function, growth and development. Different organisms have different vitamin needs.
For example, humans need to obtain vitamin C from their diet, while dogs can produce all the vitamin C they need. Vitamin C and all B vitamins are water-soluble. What are the symptoms of vitamin E deficiency? Anyone taking supplements should be careful not to exceed the maximum dose, as research shows that taking too much of any vitamin can lead to health problems. Vitamins and minerals are necessary compounds for the healthy functioning of our bodies.
We need vitamins and minerals to help us grow, see properly, build bones, muscles, skin and organs, and to help us fight infections. Deficiencies of certain vitamins and minerals can cause serious problems. The best way to ensure that your child gets enough vitamins and minerals for healthy growth and development is to provide a wide variety of fresh foods from all five food groups, such as wholegrain breads and cereals, vegetables, fruits, meat, fish, poultry, eggs, nuts and pulses, and dairy products such as milk, cheese and yoghurt. Vitamin A is a fat-soluble vitamin necessary for the proper functioning of the immune system, vision, and cell growth and differentiation.
It acts as an antioxidant in cells and helps repair damage. It also helps prevent age-related macular degeneration (AMD), a major cause of vision loss. Vitamin A is found in foods such as liver, meat, fish and dairy products. Another compound called beta-carotene is found in orange-coloured fruits and vegetables, such as melon, carrots, mangoes, sweet potatoes and apricots.
It is also found in spinach, red peppers and broccoli. Beta-carotene is converted by the body into vitamin A. They all help convert carbohydrates, fats and proteins into energy. Several B vitamins are also necessary for cell development, growth and function.
Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients. In addition to strengthening bones, calcium contributes to the transmission of nerve signals, maintenance of healthy blood pressure and muscle contraction and relaxation. Vitamin C is a water-soluble vitamin, so regularly consume foods rich in vitamin C or take a supplement to ensure adequate levels are always maintained.
Adapted with permission from Making Sense of Vitamins and Minerals, a special report on health published by Harvard Health Publishing. Vitamin A Vitamin A is obtained from liver, meat, milk, eggs, and orange-coloured fruits and vegetables, such as carrots and sweet potatoes. If you smoke, you need 35 mg more vitamin C a day than non-smokers, because your body needs more vitamin C to repair cell damage caused by free radicals from tobacco smoke. Eating a healthy diet is still the best way to get enough of the vitamins and minerals you need.
A study pooling the results of 68 randomised trials involving more than 230,000 participants found that people given vitamin E, beta-carotene and vitamin A had a higher risk of death than those who took a placebo. You may need more vitamin K if you have had bariatric surgery for weight loss or have a malabsorption disorder. However, fortified foods and supplements may be appropriate in some cases, such as during pregnancy, for people on restricted diets and for people with specific health problems. You can get B vitamins from meat, poultry, fish, organ meats, eggs, legumes, seeds, nuts, whole grains and fortified cereals, breads and pasta.
Most vitamins must come from food because the body produces little or none. For children with a chronic disease that affects food absorption – such as coeliac disease or Crohn’s disease – the vitamins and minerals in a standard healthy diet may not be enough. You can find these healthy fats in nuts, seeds, fish and vegetable oils (such as olive, avocado and flaxseed oil). Good sources of this vitamin are beef liver, lean meat, legumes, fish, green leafy vegetables, starchy vegetables such as potatoes, and fruits (except citrus fruits).
However, some people may have medical conditions that require vitamin or mineral supplements in addition to what they get through their normal diet.
