Bohol Province – Nowadays, everything from bottled water to orange juice seems to have souped-up levels of vitamins and minerals in it. That may sound like a way to help cover your nutritional bases, especially if your diet is less than the recommended intake. But routinely getting an overload of vitamins and minerals can hurt you.
The vitamins are natural and essential nutrients, required in small quantities and play a major role in growth and development, repair and healing wounds, maintaining healthy bones and tissues, for the proper functioning of an immune system, and other biological functions. These essential organic compounds have diverse biochemical functions. Vitamins have been classified into two different groups, the fat soluble and water soluble.
Fat-soluble vitamin
Fat-soluble vitamins are stored in the fat cells and as the name suggests, these vitamins require fat to be absorbed. Vitamin A, D, E and K are fat-soluble vitamins.
Vitamin A: Also known as Retinol, beta carotene. It is known to promote good eyesight and supports heart, lung, and kidney function. Lack of vitamin A or beta-carotene can put your children at risk severe measles and blindness. Take note that too much vitamin A can have a negative effect on your bones, so make sure that you are getting just enough from both your diet and supplements. This fat-soluble vitamin can be derived from dairy products like milk, butter, and cheese. It is also commonly found in vegetables that are yellow or orange in color like carrots, sweet potatoes, and squash. The recommended daily allowance is between 700-900 mcg of vitamin A.
Vitamin D: Also known as Calciferol. It is known to help with calcium absorption that keeps your teeth and bones strong and healthy. This essential vitamin can be naturally derived from the sun, but those who live in cooler parts of the world or people who work indoors most of the time may not be getting enough of it. Adults need only 15-20 mcg of vitamin D a day and should not consume more than 50 mcg daily. It is also found in fortified milk and other dairy products.
Vitamin E: Also known as Alpha-tocopherol. It is a known antioxidant that is popularly used in beauty products and supplements, but did you know that it protects you from the effects of free radicals on your body? Free radicals are harmful molecules found in pollution and tobacco smoke that can potentially damage your health. Vitamin E can be derived from healthy ingredients like avocados, nuts, and whole grains. Adults need 15 mg of vitamin E every day.
Vitamin K: Refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The recommended daily amount for adults is 120 mcg for men and 90 mcg for women.
Keep in mind that taking vitamins is not a substitute to taking prescribed medications for your condition and its effects on your overall health may vary. It is still best to eat healthful meals and to exercise daily to help you achieve your fitness goals. ND II, Sarah Belle I. Antiola, RND
