Diet is one of the best ways to obtain essential vitamins and minerals, but meeting all your requirements with food alone may prove challenging. Federal guidelines suggest minimum daily amounts for certain vitamins and minerals; however, this alone won’t always suffice.
Vitamin C
Vitamin C (ascorbic acid) is an essential water-soluble vitamin needed for normal development and growth. Since our bodies cannot manufacture or store this vitamin on their own, it must come from food. Vitamin C also acts as an antioxidant, protecting cells and other substances from damage caused by free radical molecules created when food breaks down or our bodies are exposed to tobacco smoke or radiation – this damage may play a part in some diseases such as cancer and heart disease.
Vitamins C is abundantly available in fruits, berries and vegetables and also as dietary supplements. Linus Pauling was an avid supporter of taking megadoses of this vitamin each day – equivalent to 12 to 24 oranges worth per day – as an antidote against colds and other chronic illnesses.
Studies have suggested that higher doses of vitamin C may reduce the risk of certain gastrointestinal conditions; however, more research needs to be conducted in order to verify these claims. In isolated instances, high doses have been shown to promote oxidative damage in test tube experiments; however, no such effects were noted under physiological or human conditions.
Vitamin E
Vitamin E is an anti-oxidant that works to protect cells against damage by neutralizing free radicals – harmful molecules which damage cells and contribute to many diseases. You can find vitamin E in food such as vegetable oils, nuts and seeds, leafy vegetables and fortified cereals; additionally it’s available as a dietary supplement.
Large observational studies suggest that taking vitamin E supplements could protect against cardiovascular disease; however, results of clinical trials have been mixed and high doses can actually hinder the absorption of fat-soluble vitamins such as A and K.
Dietary Guidelines for Americans recommends that most people should obtain most of their nutrients through whole food sources; however, certain individuals may require supplements – particularly those who follow low-calorie diets or who have specific dietary restrictions. Speak to your physician about how much vitamin E you require; they can assist in developing a plan tailored specifically to you and can even tell you if any are safe during pregnancy and breast-feeding.
Vitamin A
Vitamin A is an essential fat-soluble vitamin essential to healthy vision, immune function and growth and development. It also plays an integral part in lung, heart and intestinal functioning. You can find Vitamin A in animal products like liver and whole milk; also plants such as green leafy vegetables, carrots and cantaloupe provide some form of preformed or provitamin A carotenoids which the body then converts into active forms of Vitamin A.
Vitamin A is vital to producing pigments that enable us to see in low light conditions, and for maintaining skin, mucus membranes, lung linings and mucous production. Furthermore, too much vitamin A can be harmful, leading to severe headaches, blurred vision, nausea and dizziness if taken in excess; its supplementation does not prevent measles and may increase its risks – including increasing mortality risk among high-risk populations such as children.
Vitamin K
Vitamin K is essential to blood clotting, bone health and heart disease prevention. Our bodies store significant quantities in our livers and fatty tissues; most people get enough from diet to avoid deficiency.
Vitamin K can be found in two forms in food: phylloquinone from plants and menaquinones from animal sources or fermented vegetables. Human gut bacteria convert phylloquinone to long-chain menaquinones (MK-4 through MK-13) that are stored by the body and used by blood clotting systems for blood clotting purposes.
Framingham Heart Study results indicate that high consumption of vitamin K reduces hip fracture risk in women. Vitamin K plays an essential role in strengthening bones through carboxylation of osteocalcin and strengthening osteocalin; however, trials and meta-analyses have yielded differing conclusions as to whether vitamin K supplements improve bone density or prevent fractures – though daily supplementation with up to 200 micrograms appears safe.
