Neverender
January 4th, 2009, 05:39 AM
Vitamins 101
To impress upon you the importance of daily vitamin ingestion, I'll now cheerfully terrify you with examples of all the diseases and ailments you can if you don't. Yes, that's right; nature imposes penalties for not treating your body right. You probably knew that. Now you're going to get it spelled out for you. Let's take the most basic, and set them in alphabetical order, shall we?
1. Vitamin A
2. Vitamin B2
3. Vitamin B5
4. Vitamin B6
5. Vitamin B12
6. Vitamin C
7. Vitamin D
8. Vitamin E
9. Vitamin K
10. Niacin (Vitamin B3)
11. Thiamine (Vitamin B1)
12. Folic Acid (Vitamin M)
13. Biotin (Vitamin H/Vitamin B7)
14. Calcium
15. Magnesium
16. Zinc
17. Selenium
18. Copper
_________________________________________________________________
Vitamin A
What it does for you: Keeps your skin and eyes healthy, helps to heal the body.
What happens if I don't have it? Your night vision goes out the window, since vitamin A is a component of 'Visual Purple', a protein that boosts your eyes sensitivity in dim light. Your skin becomes scaly and dry. The linings of your mucous membranes can lose their cilia, which will increase your chances of catching a bacterial infection. In severe cases of Vitamin A deficiency, you get Xerophthalmia, a terribly disgusting disease in which your eyes swell, your tear ducts shut off and your eyelids fill with pus. Unsurprisingly, your corneas are more susceptible to infection and ulceration when your eyes are like this, and it’s highly likely that you'll go blind.
I'm Convinced: Vitamin A is in Green and yellow vegetables, eggs, liver and milk. But be careful, as too much Vitamin A is not good either.
Vitamin B2
What it does for you: A factor in your bodies oxidization of carbohydrates and amino acids, and a key ingredient in some critical enzymes.
What if I don't have it? Your friends start to think you’re a vampire, thanks to your eyes' sudden increase in night vision. They also wish you would, like, take a bath, because you skin is all greasy and scaly. Your mouth is in pretty rough shape, too. Your lips redden and swell (Cheliosis), and then crack at the corners, making you look like joker from The Dark Knight. Then your tongue gets inflamed and sore (Glossitis). So B2 deficiency makes you look like a puffy, squinty, Vampire.
I’m Convinced: Get B2 from green vegetables, liver, other organ meats and milk.
Vitamin B5
What it does for you: B5 is needed to make hormones and healthy red blood cells, convert carbohydrates and fat into energy, aid in the formation of antibodies, and is reputed to be a stamina enhancer.
What if I don't have it? Shortly after not receiving the vitamin, fatigue will begin to set in, however, you will be driven mad because of difficulty sleeping, from there you can have a headache, nausea, stomach discomfort or all three as the result of adrenal atrophy (loss of hormones). What a winning combination.
I'm Convinced: Stock up on broccoli, egg yolks, kidney, liver, yeast and sweet potatoes.
Vitamin B6
What it does for you: Helps in the formation and breakdown of amino acids, the breakdown of proteins and fats and the synthesis of important neurotransmitters.
What if I don't have it? Early on, you'll be sore, weak and irritable. Later on, you'll experience anemia (lack of blood) and possible seizures. B6 deficiencies are not uncommon among chronic alcoholics-and, oddly enough, some oral contraceptives (birth control pill) can cause B6 deficiencies as well.
I'm Convinced: Eat some fish, legumes, whole grain cereals and liver.
Vitamin B12
What it does for you: It helps you make red blood cells, the absorption of nutrients and is important for digestion.
What if I don't have it? The first thing you'll notice is that there’s something wrong with your tongue. A B12 deficiency keeps those little bumps on your tongue (taste buds) from forming; so your tongue will be disturbingly smooth. Really kind of creepy when you think about it. More seriously, you'll experience Pernicious Anemia, defective function of the intestines, and you will eventually experience some spinal cord degeneration, which is, as you can imagine, is a very bad thing. Keep this up, and B12 deficiency will kill you in a slow and painfully constipated death. Vegetarians and Vegans take note. B12 is not available in vegetables, not a single one. It's not a conspiracy to get you to eat meat, it's true.
I'm Convinced: Eggs, milk, liver. Vegans take that multivitamin and try not to think about the fungus the B12 came from.
Vitamin C
What it does for you: Keeps your cartilage, bones and connective tissue healthy; keeps your metabolism chugging along nicely.
What if I don't have it? Argh, me matey! You'll get scurvy, yes, scurvy, the scourge of sailors who didn't get enough fruit on their long sea voyages. Scurvy is genuinely unpleasant, with sore and bleeding gums, wobbly teeth, stiff joints and extremities, internal bleeding and lets not forget Anemia, shall we? Ah, the life of a sailor.
I'm Convinced: Stock up on citrus fruits (Oranges, Limes, Lemons and so on) as well as cabbage, brussels sprouts, bell peppers and apples.
Vitamin D
What it does for you: Helps with calcium and phosphorus absorption in the body (2 essential compounds for bones)
What if I don't have it? Well if your no longer in puberty (or over the age of 20), not too much, but if your under 20 and don't get enough Vitamin D, especially during the growth spurts of puberty, you'll get rickets, where bones soften and bend and it feels very wierd, like your legs will snap every time you take a step while running. This leads to bowed legs, knocked knees and creepy looking ribs; not to mention other developmental issues. As if your kids won't have enough trouble getting through Middle School.
I'm Convinced: Have some fortified milk or some cod liver oil. Also, get some sun. Your body uses sunlight to create vitamin D internally. This will work for your kids, although a glass of milk every now and then won't hurt, either.
Vitamin E
What it does for you: It's believed to help your body deal with Free Radicals (http://en.wikipedia.org/wiki/Radical_(chemistry)), which may fool around with cell structure if not watched carefully. Also helps with various purposes in the brain and nervous system.
What if I don't have it? You'll get clumsy, that's what. Vitamin E deficiency can lead to walking disabilities and inhibited reflexes; and may cause your eye muscles to become paralyzed. How's that for creepy?
I'm Convinced: Eggs, beef liver and cereals are all fine sources of Vitamin E.
Vitamin K
What it does for you: Helps in platelet manufacturing and helps in blood clotting.
What if I don't have it? Hope you like bruises, because you'll be getting a lot of them. And naturally, any cuts or scrapes you get will bleed much longer because your body doesn't have the ability to form effective clots. Stay inside, eat with a dull spoon.
I'm Convinced: Leafy green vegetables are good. So is liver, which, come to think of it, seems to be the most Vitamin Packed organ of them all.
Niacin (Vitamin B3)
What it does for you: Helps you metabolize carbohydrates and also oxydizes sugar.
What if I don't have it? You'll be introduced to Pellagra, a perfectly charming disease that hits you with skin lesions that at first look like sunburns (thanks to your skins new sensitivity to light), but later is crusty and scaly. The constipation kicks in, alternating with diarrhea-what a lovely combination-and your mouth and tonguue become inflamed and sore. Having fun yet? Just you wait, because the later stages of Pellagra bring dementia in a variety of fun flavors, like general nervousness, confusion, apathy, depression and the ever-popular delirium. Also, since Pellagra is mostly seen in drug addicts and alcohalics, guess what your friends will think your doing in your spare time.
I'm Convinced: Open up for peanuts, lean meats, fish and bran.
Thiamine (Vitamin B1)
What it does for you: It helps your body break down carbohydrates and keeps your nervous system humming along nicely.
What if I don't have it? Then you get beriberi, which despite its mildly amusing name is a righteously nasty little disease; the name of the word is taken from a Sinhalese word meaning "extreme weakness". To start off, you lose your appetite and get very lazy. You then begin to experience digestive problems and numbness in your extremities. That numbness is just your body's way of saying, "Hey moron, the nerves in your arms and legs are beginning to atrophy and die"! From there, you have your choice of either "Dry" Beriberi, in which your nerves atrophy even more and you experience loss of muscle mass and motor control, where you die in a quivering wasted blob of jelly on the floor, or "wet" Beriberi, in which you experience Pulminary Edema (fluid filled lungs), poor circulation and cardiac failure. They both sound so good, it's hard to choose.
I'm Convinced: Peanuts, Milk, Pork and Liver (What else is new?)
Bibliography:
Department of Health of Newfoundland & Labrador
Uncle John's Book Of Facts
Wikipedia (http://www.wikipedia.org/)
http://www.vitaminstuff.com/
Other Various Minor Sources
Merged Post
Made by Skhopion:
Folic Acid (Vitamin M)
What it does for you: Folic acid helps keep your blood healthy and can help prevent birth defects in pregnant women. Some experts believe it can help prevent Alzheimers, some cancers, and hearing loss with age.
What if I don't have it? A severe lack of folic acid can cause you to become anemic, which means you have less healthy red blood cells to carry oxygen to the rest of your body.
I'm Convinced: Beans and lentils, peas, juices, fruits, sunflower seeds, soymilk, liver, nuts, and giblets are all sources of folic acid.
Biotin (Vitamin H/Vitamin B7)
What it does for you: Biotin is used to help with hair loss in children and adults, help prevent Cradle Cap in children with PKU, and helps improve insulin levels in people with type 2 diabetes.
What if I don't have it? Biotin deficiency is extremely rare, so personally I wouldn't worry about having a deficiency.
I'm Convinced: Biotin can be found in swiss chard, tomatoes, romaine lettuce, and carrots, almonds, eggs, onions, cabbage, cucumber, cauliflower, goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Calcium
What it does for you: Mostly everyone knows calcium is used to build strong bones and teeth. It also helps with muscle contraction.
What if I don't have it? Long term deficiency can lead to rickets, poor blood clotting, and osteoporosis in menopausal women.
I'm Convinced Calcium is found most commonly in good 'ol cows milk but can also be found in seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; figs; quinoa; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk.
Magnesium
What it does for you: Magnesium is essential for all cells of all known living organisms, and plays a part in over 300 enzymes.
What if I don't have it? Odds are you probably don't, with only 32% of people in the USA meeting the requirement. Deficiency has been implicated in the development of several human illnesses, including asthma, osteoporosis, and ADHD.
I'm Convinced: Spices, nuts, cereals, coffee, cocoa, tea, and vegetables are all good sources of magnesium.
Zinc
What it does for you: Zinc is another element necessary for life. It plays a key part in prostate gland function and reproductive organ growth.
What if I don't have it? Zinc deficiency is one of ten major factors contributing to disease in developing nations. Children born with a zinc deficiency usually exhibit low birth weight and/or stunted growth. Zinc supplements are thought to reduce disease and mortality in developing countries.
I'm Convinced: Zinc is found in oysters, beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds and blackcurrant.
Selenium
What it does for you: Selenium is an essential micronutrient in animals, although toxic in high doses. It also plays a role in keeping your thyroid healthy.
What if I don't have it? Selenium deficiency is rare in well nourished individuals, but some studies have shown that selenium supplementation can help prevent the recurrence of tuberculosis.
I'm Convinced: Selenium can be found in nuts, cereals, meat, fish, and eggs. With high levels in kidney, tuna, crab and lobster.
Copper
What it does for you: Copper is found in many of your enzymes and is also used for biological electron transport.
What if I don't have it? Chronic copper depletion leads to abnormalities in metabolism of fats, high triglycerides, non-alcoholic steatohepatitis (NASH), fatty liver disease and poor melanin and dopamine synthesis causing depression and sunburn.
I'm Convinced: Rich sources of copper include oysters, beef or lamb liver, Brazil nuts, blackstrap molasses, cocoa, and black pepper. Good sources include lobster, nuts and sunflower seeds, green olives, avocados and wheat bran.
Source: Wikipedia
To impress upon you the importance of daily vitamin ingestion, I'll now cheerfully terrify you with examples of all the diseases and ailments you can if you don't. Yes, that's right; nature imposes penalties for not treating your body right. You probably knew that. Now you're going to get it spelled out for you. Let's take the most basic, and set them in alphabetical order, shall we?
1. Vitamin A
2. Vitamin B2
3. Vitamin B5
4. Vitamin B6
5. Vitamin B12
6. Vitamin C
7. Vitamin D
8. Vitamin E
9. Vitamin K
10. Niacin (Vitamin B3)
11. Thiamine (Vitamin B1)
12. Folic Acid (Vitamin M)
13. Biotin (Vitamin H/Vitamin B7)
14. Calcium
15. Magnesium
16. Zinc
17. Selenium
18. Copper
_________________________________________________________________
Vitamin A
What it does for you: Keeps your skin and eyes healthy, helps to heal the body.
What happens if I don't have it? Your night vision goes out the window, since vitamin A is a component of 'Visual Purple', a protein that boosts your eyes sensitivity in dim light. Your skin becomes scaly and dry. The linings of your mucous membranes can lose their cilia, which will increase your chances of catching a bacterial infection. In severe cases of Vitamin A deficiency, you get Xerophthalmia, a terribly disgusting disease in which your eyes swell, your tear ducts shut off and your eyelids fill with pus. Unsurprisingly, your corneas are more susceptible to infection and ulceration when your eyes are like this, and it’s highly likely that you'll go blind.
I'm Convinced: Vitamin A is in Green and yellow vegetables, eggs, liver and milk. But be careful, as too much Vitamin A is not good either.
Vitamin B2
What it does for you: A factor in your bodies oxidization of carbohydrates and amino acids, and a key ingredient in some critical enzymes.
What if I don't have it? Your friends start to think you’re a vampire, thanks to your eyes' sudden increase in night vision. They also wish you would, like, take a bath, because you skin is all greasy and scaly. Your mouth is in pretty rough shape, too. Your lips redden and swell (Cheliosis), and then crack at the corners, making you look like joker from The Dark Knight. Then your tongue gets inflamed and sore (Glossitis). So B2 deficiency makes you look like a puffy, squinty, Vampire.
I’m Convinced: Get B2 from green vegetables, liver, other organ meats and milk.
Vitamin B5
What it does for you: B5 is needed to make hormones and healthy red blood cells, convert carbohydrates and fat into energy, aid in the formation of antibodies, and is reputed to be a stamina enhancer.
What if I don't have it? Shortly after not receiving the vitamin, fatigue will begin to set in, however, you will be driven mad because of difficulty sleeping, from there you can have a headache, nausea, stomach discomfort or all three as the result of adrenal atrophy (loss of hormones). What a winning combination.
I'm Convinced: Stock up on broccoli, egg yolks, kidney, liver, yeast and sweet potatoes.
Vitamin B6
What it does for you: Helps in the formation and breakdown of amino acids, the breakdown of proteins and fats and the synthesis of important neurotransmitters.
What if I don't have it? Early on, you'll be sore, weak and irritable. Later on, you'll experience anemia (lack of blood) and possible seizures. B6 deficiencies are not uncommon among chronic alcoholics-and, oddly enough, some oral contraceptives (birth control pill) can cause B6 deficiencies as well.
I'm Convinced: Eat some fish, legumes, whole grain cereals and liver.
Vitamin B12
What it does for you: It helps you make red blood cells, the absorption of nutrients and is important for digestion.
What if I don't have it? The first thing you'll notice is that there’s something wrong with your tongue. A B12 deficiency keeps those little bumps on your tongue (taste buds) from forming; so your tongue will be disturbingly smooth. Really kind of creepy when you think about it. More seriously, you'll experience Pernicious Anemia, defective function of the intestines, and you will eventually experience some spinal cord degeneration, which is, as you can imagine, is a very bad thing. Keep this up, and B12 deficiency will kill you in a slow and painfully constipated death. Vegetarians and Vegans take note. B12 is not available in vegetables, not a single one. It's not a conspiracy to get you to eat meat, it's true.
I'm Convinced: Eggs, milk, liver. Vegans take that multivitamin and try not to think about the fungus the B12 came from.
Vitamin C
What it does for you: Keeps your cartilage, bones and connective tissue healthy; keeps your metabolism chugging along nicely.
What if I don't have it? Argh, me matey! You'll get scurvy, yes, scurvy, the scourge of sailors who didn't get enough fruit on their long sea voyages. Scurvy is genuinely unpleasant, with sore and bleeding gums, wobbly teeth, stiff joints and extremities, internal bleeding and lets not forget Anemia, shall we? Ah, the life of a sailor.
I'm Convinced: Stock up on citrus fruits (Oranges, Limes, Lemons and so on) as well as cabbage, brussels sprouts, bell peppers and apples.
Vitamin D
What it does for you: Helps with calcium and phosphorus absorption in the body (2 essential compounds for bones)
What if I don't have it? Well if your no longer in puberty (or over the age of 20), not too much, but if your under 20 and don't get enough Vitamin D, especially during the growth spurts of puberty, you'll get rickets, where bones soften and bend and it feels very wierd, like your legs will snap every time you take a step while running. This leads to bowed legs, knocked knees and creepy looking ribs; not to mention other developmental issues. As if your kids won't have enough trouble getting through Middle School.
I'm Convinced: Have some fortified milk or some cod liver oil. Also, get some sun. Your body uses sunlight to create vitamin D internally. This will work for your kids, although a glass of milk every now and then won't hurt, either.
Vitamin E
What it does for you: It's believed to help your body deal with Free Radicals (http://en.wikipedia.org/wiki/Radical_(chemistry)), which may fool around with cell structure if not watched carefully. Also helps with various purposes in the brain and nervous system.
What if I don't have it? You'll get clumsy, that's what. Vitamin E deficiency can lead to walking disabilities and inhibited reflexes; and may cause your eye muscles to become paralyzed. How's that for creepy?
I'm Convinced: Eggs, beef liver and cereals are all fine sources of Vitamin E.
Vitamin K
What it does for you: Helps in platelet manufacturing and helps in blood clotting.
What if I don't have it? Hope you like bruises, because you'll be getting a lot of them. And naturally, any cuts or scrapes you get will bleed much longer because your body doesn't have the ability to form effective clots. Stay inside, eat with a dull spoon.
I'm Convinced: Leafy green vegetables are good. So is liver, which, come to think of it, seems to be the most Vitamin Packed organ of them all.
Niacin (Vitamin B3)
What it does for you: Helps you metabolize carbohydrates and also oxydizes sugar.
What if I don't have it? You'll be introduced to Pellagra, a perfectly charming disease that hits you with skin lesions that at first look like sunburns (thanks to your skins new sensitivity to light), but later is crusty and scaly. The constipation kicks in, alternating with diarrhea-what a lovely combination-and your mouth and tonguue become inflamed and sore. Having fun yet? Just you wait, because the later stages of Pellagra bring dementia in a variety of fun flavors, like general nervousness, confusion, apathy, depression and the ever-popular delirium. Also, since Pellagra is mostly seen in drug addicts and alcohalics, guess what your friends will think your doing in your spare time.
I'm Convinced: Open up for peanuts, lean meats, fish and bran.
Thiamine (Vitamin B1)
What it does for you: It helps your body break down carbohydrates and keeps your nervous system humming along nicely.
What if I don't have it? Then you get beriberi, which despite its mildly amusing name is a righteously nasty little disease; the name of the word is taken from a Sinhalese word meaning "extreme weakness". To start off, you lose your appetite and get very lazy. You then begin to experience digestive problems and numbness in your extremities. That numbness is just your body's way of saying, "Hey moron, the nerves in your arms and legs are beginning to atrophy and die"! From there, you have your choice of either "Dry" Beriberi, in which your nerves atrophy even more and you experience loss of muscle mass and motor control, where you die in a quivering wasted blob of jelly on the floor, or "wet" Beriberi, in which you experience Pulminary Edema (fluid filled lungs), poor circulation and cardiac failure. They both sound so good, it's hard to choose.
I'm Convinced: Peanuts, Milk, Pork and Liver (What else is new?)
Bibliography:
Department of Health of Newfoundland & Labrador
Uncle John's Book Of Facts
Wikipedia (http://www.wikipedia.org/)
http://www.vitaminstuff.com/
Other Various Minor Sources
Merged Post
Made by Skhopion:
Folic Acid (Vitamin M)
What it does for you: Folic acid helps keep your blood healthy and can help prevent birth defects in pregnant women. Some experts believe it can help prevent Alzheimers, some cancers, and hearing loss with age.
What if I don't have it? A severe lack of folic acid can cause you to become anemic, which means you have less healthy red blood cells to carry oxygen to the rest of your body.
I'm Convinced: Beans and lentils, peas, juices, fruits, sunflower seeds, soymilk, liver, nuts, and giblets are all sources of folic acid.
Biotin (Vitamin H/Vitamin B7)
What it does for you: Biotin is used to help with hair loss in children and adults, help prevent Cradle Cap in children with PKU, and helps improve insulin levels in people with type 2 diabetes.
What if I don't have it? Biotin deficiency is extremely rare, so personally I wouldn't worry about having a deficiency.
I'm Convinced: Biotin can be found in swiss chard, tomatoes, romaine lettuce, and carrots, almonds, eggs, onions, cabbage, cucumber, cauliflower, goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Calcium
What it does for you: Mostly everyone knows calcium is used to build strong bones and teeth. It also helps with muscle contraction.
What if I don't have it? Long term deficiency can lead to rickets, poor blood clotting, and osteoporosis in menopausal women.
I'm Convinced Calcium is found most commonly in good 'ol cows milk but can also be found in seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; figs; quinoa; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk.
Magnesium
What it does for you: Magnesium is essential for all cells of all known living organisms, and plays a part in over 300 enzymes.
What if I don't have it? Odds are you probably don't, with only 32% of people in the USA meeting the requirement. Deficiency has been implicated in the development of several human illnesses, including asthma, osteoporosis, and ADHD.
I'm Convinced: Spices, nuts, cereals, coffee, cocoa, tea, and vegetables are all good sources of magnesium.
Zinc
What it does for you: Zinc is another element necessary for life. It plays a key part in prostate gland function and reproductive organ growth.
What if I don't have it? Zinc deficiency is one of ten major factors contributing to disease in developing nations. Children born with a zinc deficiency usually exhibit low birth weight and/or stunted growth. Zinc supplements are thought to reduce disease and mortality in developing countries.
I'm Convinced: Zinc is found in oysters, beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds and blackcurrant.
Selenium
What it does for you: Selenium is an essential micronutrient in animals, although toxic in high doses. It also plays a role in keeping your thyroid healthy.
What if I don't have it? Selenium deficiency is rare in well nourished individuals, but some studies have shown that selenium supplementation can help prevent the recurrence of tuberculosis.
I'm Convinced: Selenium can be found in nuts, cereals, meat, fish, and eggs. With high levels in kidney, tuna, crab and lobster.
Copper
What it does for you: Copper is found in many of your enzymes and is also used for biological electron transport.
What if I don't have it? Chronic copper depletion leads to abnormalities in metabolism of fats, high triglycerides, non-alcoholic steatohepatitis (NASH), fatty liver disease and poor melanin and dopamine synthesis causing depression and sunburn.
I'm Convinced: Rich sources of copper include oysters, beef or lamb liver, Brazil nuts, blackstrap molasses, cocoa, and black pepper. Good sources include lobster, nuts and sunflower seeds, green olives, avocados and wheat bran.
Source: Wikipedia