Vitamins Natural vitamins are those organic food substances which are found only in plants and animals, i.e., living things. The body is not able to synthesize or manufacture vitamins (although there are a few exceptions to this). Because of this, they must be supplied either directly in the diet, or by way of dietary supplements. Vitamins are vital if our body is to function normally. They are absolutely necessary for our growth, general-well being and vitality. Vitamins cannot be assimilated without ingesting food. This is why it is suggested that vitamins must be taken with a meal. They help to regulate the body’s metabolism, assist in forming the bone and tissue, and help convert fat and carbohydrates. However, one must remember that vitamins cannot replace food. We shall now look at the importance of each of the vitamins by turn. Vitamin A • Repair & growth of body tissues • Protects mucous membrane of mouth, throat, lungs and nose • Helps maintain smooth, disease-free skin • Counteracts night blindness. • Reduces risk of lung and certain types of oral cancers Vitamin B1 • Aids in digestion of carbohydrates • Essential to the normal working of the nervous system, heart and muscles • Stabilizes appetite • Promotes growth • Generates energy Vitamin B2 • Aids in formation of red blood cells and antibodies • Essential for carbohydrate, protein and fat metabolism • Promotes general health • Necessary for the maintenance of good skin, nails, hair and good vision • Maintains cells respiration Vitamin B6 • Building blocks of protein • Necessary for synthesis and breakdown of amino acids • Promotes healthy skin • Aids in production of antibodies • Reduces muscle spasms and leg cramps • Helps maintain a proper balance of phosphorous and sodium Vitamin B12 • Prevents anaemia by helping in formation and regeneration of red blood cells • Necessary for fat, carbohydrate and protein metabolism • Increases energy • Promotes growth in children • Maintains healthy nervous system Niacinamide • Helps metabolize sugar, fat and protein • Reduces high blood pressure • Improves circulation • Reduces cholesterol level • Increases energy • Helps maintain healthy digestive system Panthothenic Acid • Aids in the utilization of vitamins • Helps in cell building • Aids in development of the central nervous system • Fights infections • Participates in release of energy from carbohydrates Biotin • Promotes healthy • Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid Folic Acid • Essential for the formation of red blood cells • Aids in the metabolism of amino acids • Necessary for the synthesis of DNA and RNA Inositol • Aids in breakdown of fats • Helps prevent thinning hair • Helps to reduce blood cholesterol levels • Necessary for the formation of lecithin Choline • Prevents fat from accumulating in the liver • Helps improve memory • Important in controlling cholesterol and fat build up • Facilitates movement of fats in cells • Important in nerve transmission Para Amino Benzoic Acid • Aids in formation of red blood cells • Contains sunscreen properties • Returns hair to its natural colour • Aids in the assimilation of Panthothenic Acid • Produces folic acid, this aiding healthy bacteria Vitamin C • Helps heal wounds, scar tissue and fractures • Essential for healthy bones, teeth and gums • Builds resistance to infection • Prevents scurvy • Gives strength to blood vessels • Aids in absorption of iron • Is essential for the synthesis of collagen Vitamin D • Required for bone and teeth formation • Improves absorption and utilization of Phosphorous and Calcium • Maintains stable nervous system Vitamin E • Retards cellular aging because of oxygen • Alleviates fatigue by supplying oxygen • Prevents and dissolves blood clots • Helps in preventing sterility • Aids in bringing nourishment to cells For more information on vitamins, visit: http://www.vitaminsdiary.com/vitamins.htm