Publication discusses what vitamins are and the health effects of them

Lauritzen, Georgia C.

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DigitalCommons@USU

Utah State University DigitalCommons@USU Archived Food and Health Publications Archived USU Extension Publications 1989 Vitamins and Your Good Health Georgia C. Lauritzen Follow this and additional works at: https://digitalcommons.usu.edu/extension_histfood  Part of the Human and Clinical Nutrition Commons Warning: The information in this series may be obsolete. It is presented here for historical purposes only. For the most up to date information please visit The Utah State University Cooperative Extension Office Recommended Citation Lauritzen, Georgia C., "Vitamins and Your Good Health" (1989). Archived Food and Health Publications. Paper 8. https://digitalcommons.usu.edu/extension_histfood/8 This Factsheet is brought to you for free and open access by the Archived USU Extension Publications at DigitalCommons@USU. It has been accepted for inclusion in Archived Food and Health Publications by an authorized administrator of DigitalCommons@USU. For more information, please contact digitalcommons@usu.edu. Cooperative Extension ServiceUtah State UniversityNutrition andFood SciencesFact SheetEL2ISVITAMINS & YOURGOOD HEALTHWHAT ARE VITAMINS?Vitamins are organic compounds found infood which are essential for growth and mainte-nance of life. They are classified into two groups-fat soluble (vitamins A, D, E, K) and water soluble(the B complex vitamins, vitamin C).WHAT FUNCTIONS DO THEY PERFORMIN THE BODY?Vitamins function in many metabolic reac-tions which take place as food is utilized in thebody. The fat soluble vitamins act as regulators ofspecific metabolic activity and the water solublevitamins function as coenzymes. Coenzymescombine with a protein to form enzymes whichpromote release and utilization of energy. Theenergy comes from mainly carbohydrate and fat,then protein and not from the vitamins.WHAT IS THE SOURCE OF VITAMINS?Nearly all foods contain a mixture of vita-mins. However, specific foods are known to bevery good sources of some vitamins. For example,citrus fruits contain large amounts of vitamin C, butthey also supply small amounts of other vitaminsand minerals as well. There is no perfect food.Milk has been advertised as nature's most perfectfood, but milk supplies virtually no iron or vitaminC. The very best source ofa balanced supply of allvitamins is a diet which consists of a variety ofdifferent foods.HOW CAN YOU TELL IF YOU GETENOUGH VITAMINS?Standards and guides have been establishedfor estimating the amount of vitamins which indi-viduals should get per day. The RecommendedDietary Allowances (RDA's) provide the best sci-entific information on vitamin requirements. Foodguides such as the four food groups indicate thenumber of servings of foods from groups whichwill likely supply the vitamins in a day's foodintake.WHO SHOULD TAKE A VITAMIN SUP-PLEMENT?Most individuals eating a reasonable dietcannot benefit from taking a vitamin supplement.In rare cases, a person may not absorb vitamins dueto chronic disease or may not be able to consumefood in sufficient quantity or type to supply thevitamins so should be supplemented. The need forvitamins increases during pregnancy and lactationso a supplement is advised. The best balance oftypes and amounts of vitamins is in food.WHAT IS THE BEST VITAMIN SUPPLE-MENT?Vitamin supplements should not exceed thelevels of the RDA's. Some supplements supplymany times the RDA. Any supplement which isten times the recommended level is considered amegadose. There is little difference in the high-cost name brands and the low-cost generics.IS IT HARMFUL IF YOU GET TOO MANYVITAMINS?Yes, high levels of the fat soluble vitamins(vitamins A, D, E, K) can be stored in the body.Accumulation of high levels in the body causestoxic effects and is potentially dangerous. Chronicintoxication of vitamin A occurs more frequently inchildren than in adults. Children may develop lossof appetite, weight loss, irritability and other symp-toms. The water soluble vitamins have been thoughtto be harmless since there is little storage in thebody; however, recent studies have shown mega-doses of vitamin B6 and folate (B complex vita-mins) cause liver disease and epilepsy.ARE VITAMINS DESTROYED IN FOODPREPARATION?Some vitamin loss occurs the minute food isharvested. Modem methods of harvesting, storage,transportation, processing and preparation mini-mize these losses. Vitamin losses occur by oxida-tion, by light, by heat, by exposure to acids andalkali, and' by leaching into water. Considerableamounts of various nutrients remain even in foodwhich has gone through processing.Food preparation methods to prevent vitaminloss are:Peel thinly or cook in skinCut in large piecesUse a minimum amount of waterCook with lid onServe immediatelyCook until just tender, not mushyStore in refrigerator or freezer covered tightlyWritten by:Georgia C. Lauritzen, PhD.Food & Nutrition SpecialistThe Utah Cooperative Extension Service, an equal oppornmity employer, provides programs andservices to all persons regardless of race, age, sex, color, religion, national origin or handicap.Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 3D, 1914, in cooperation with the U.S.Department of Agriculture. R. Paul Larsen, Vice President and Director, Cooperative Extension Service, Utah State University.(8-21-88)

Vitamins and Your Good Health

https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1007&context=extension_histfood

Vitamins and Your Good Health

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