essential vitamins
December 31, 2007
Lucky Thirteen: the Essential Vitamins
Vitamins are important molecules that can allow our bodies to function properly. For instance, some vitamins work as catalytic molecules: they bind to important enzymes, and, as cofactors, work to make molecular reactions happen. Vitamins can also work as substrates: they are acted upon by different enzymes in the body, so that when they are broken down, their individual subunits can help the different body organs work better.
Vitamins can also serve as co-enzymes or carriers of molecules from one enzyme to another.
We can obtain vitamins through the food that we eat, although the latest technology has allowed scientists to produce some vitamins in the laboratory. These vitamins can be packaged individually as pills, or they can be packed with other vitamins into a multi-vitamin tablet that people can use to supplement their diets. Research has also shown that we all have a recommended daily intake or allowance of essential vitamins, a group of thirteen important molecules that our bodies absolutely need in order to function properly and survive.
Vitamin A, which belongs to the retinoid group of vitamins, is soluble in fat. Vitamin A can be found in many orange foods, such as carrots or squash. Experts recommend a daily dose of nine hundred to three thousand micrograms of Vitamin A; an overdose of Vitamin A can result in a disease known as hypervitaminosis A, which, among others can cause people to have yellow or orange skin. Individuals who lack Vitamin A can suffer from night blindness; in fact, doctors recommend that children consume a lot of carrots so that these children’s eyes can develop properly.
Vitamin B1, or thiamine, is a water-soluble vitamin that is part of the B-complex group of vitamins. A debilitating disease called beriberi results when we take less than 1.2 milligrams of Vitamin B1 a day. So far, there is no upper limit for Vitamin B1 consumption.
Riboflavin, or Vitamin B2, is another B-complex group member and a water-soluble vitamin. Like the rest of the B-complex vitamins, riboflavin functions in keeping the integrity of the immune system. It has so far no upper limit for consumption, although taking less than 1.3 milligrams of Vitamin B2 a day can result in a disease called ariboflavinosis.
Another B-complex vitamin is niacin, or Vitamin B3. Water soluble and an immune system sustainer, niacin also functions in growth in young children. The allowable daily dose for Vitamin B3 is from sixteen to thirty-five milligrams; below this range, pellagra can result.
The water-soluble Vitamin B5, or pantothenic acid, is another B-complex vitamin that not only functions in growth and immune system development, but can contribute to strength and energy as well. We are all required to consume at least five milligrams of Vitamin B5 each day; lower consumption can result in paresthesia, or numbness in certain parts of the body.
Pyridoxine, or Vitamin B6, also functions in proper growth and development, especially in young children. A water-soluble B-complex vitamin, pyridoxine must be consumed at a minimum of 1.3 to 1.7 milligrams a day; consumption of the vitamin beyond the hundred milligram mark is considered an overdose, and can result in some eye or perception disorders. Conversely, anemia can occur when the proper amounts of pyridoxine aren’t consumed.
Vitamin B7, or biotin, is another water soluble B-complex vitamin. Although no biotin-deficiency related diseases have been found, we are required to consume at least thirty micrograms of Vitamin B7 every day.
Folic acid, or Vitamin B9, is extremely important for developing children and pregnant mothers. This B-complex vitamin must be consumed at about four hundred to a thousand micrograms a day, or severe birth defects may result in pregnant mothers.
Cyanacobalamin, or Vitamin B12, functions in proper growth and development. About 2.4 micrograms of this water-soluble B-complex vitamin must be consumed each day. Anemia often results from Vitamin B12 deficiency.
Vitamin C or ascorbic acid is a highly important water-soluble essential vitamin that can be found in many fresh fruits and vegetables. Only ninety to two thousand milligrams should be consumed each day, or kidney damage can result. Vitamin C deficiency results in scurvy, which is manifested in cracked skin and a damaged immune system.
Vitamins D, E, and K are all fat soluble vitamins. Vitamin D helps support the body’s skeletal system by working in concert with calcium; it also aids in supporting the immune system. At least fifteen milligrams of Vitamin E must be consumed each day; Vitamin E aids in cell regeneration and wound healing, and is often credited with bringing life and youth to skin. Lastly, Vitamin K can aid in wound healing and blood clotting.
All these vitamins can be obtained from a balanced diet that is filled with lean meats and fresh fruits and vegetables. Always consult with your doctor on what vitamins you should be taking in higher amounts. With a healthier diet, you can have a better lifestyle, with thanks to essential vitamins that keep your body going.