VITAMINS

Vitamin A (Retinal and carotenoids)
These are a fat soluble vitamin, you need approximately 900µg (A µg is one thousand thousandth of a gram) day in order to prevent diseases such as night blindness. Vitamin A is essential for healthy eye function however exceeding doses of 3000 µg is considered an overdose and can lead to hypervitaminosis which can harm your liver. You can find this in oranges, bananas, leafy greens, liver and milk. Funnily enough the ancient Egyptians knew that liver was linked directly to healthy eye sight!

Vitamin B₁ (Thiamine)

This is a water soluble vitamin, you need approximately 1.2mg (A mg is one thousandth of a gram) a day in order to prevent Korsakoff syndrome, whereby it affects mental health and can lead to memory impairment. Vitamin B₁ can only be synthesised in plants and bacteria and so must be ingested, whereby it forms crucial co enzymes and molecules that help in the breakdowns of sugars and proteins in the body and also in synthesising a crucial neuro transmitter. Overdosing can lead to drowsiness and muscle relaxation and can be found in Pork, oatmeal, brown rice and vegetables.

Vitamin B₂ (Riboflavin)

This is a water soluble vitamin, you need approximately 1.3mg a day in your diet to prevent diseases such as ariboflavinosis whereby the victim will get a sore throat, inflammation of the mouth and cracking in mouth corners. There are currently no known overdose symptoms and can be found in most dairy products, bananas and asparagus. Riboflavin plays a crucial role as coenzymes in the digestion of fats, proteins and sugars.

Vitamin B₃ (Niacin)

This is a water soluble vitamin, you need approximately 16mg a day in order to prevent Pellagra, commonly characterised by the four D’s, Diarrhoea, dermatitis, dementia and death. If you take more than 35mg in a day this can lead to liver dysfunction and damage, it can be found in meat, fish eggs and vegetables. This vitamin is one of the essential human nutrients and synthesises the production of compounds in the human body that help synthesise ATP (a small molecule that all cells use as energy), without Niacin all metabolic processes would fail.

Vitamin B₅ (Pantothenic acid)

This is a water soluble vitamin, you need approximately 5mg a day to prevent paraesthesia, however this is merely a burning or tickling sensation on the skin with no known long lasting effects. Excess intake of the vitamin can cause heartburn and nausea. It is most commonly found in meat, broccoli and avocados. This vitamin again is involved with metabolising fats, proteins and carbohydrates and synthesises a crucial enzyme known as acetyl coenzyme A which is a key enzyme in the cycle of respiration to produce energy.

Vitamin B₆ (Pyridoxine)

This is a water soluble vitamin, you need approximately 1.3-1.7mg a day. A deficiency may cause anaemia in the blood whereby your cells do not get sufficient oxygen transport. More than 100mg a day can lead to permanent nerve damage in the nervous system. Most commonly found in meats, vegetables and nuts and its key role in the body is to balance your potassium and sodium levels in the blood which corresponds to correct nerve impulse conduction and kidney function in filtering toxins out of the blood. It also helps in red blood cell production.

Vitamin B₇ (Biotin)

This is a water soluble vitamin, you need approximately 30µg a day, a deficiency can lead to dermatitis. There are no known overdose symptoms for this vitamin and can be found in raw egg yolk, peanuts and vegetables. This vitamin plays a key role in synthesising enzymes that help synthesise fatty acids and in gluconeogenesis, whereby the body creates new glucose to put into the blood stream when sugar levels are low.

Vitamin B₉ (Folic Acid)

This is a water soluble vitamin, you need approximately 400µg a day and a deficiency can lead to defects in new-born babies during pregnancy. Exceeding 1000µg may mask a more serious deficiency caused by not enough vitamin B₁₂ which can lead to fewer red blood cells. Can be found in leafy greens, vegetables and bread and its role in the body is to help repair DNA, copy DNA in mitosis and cell division and ensure the DNA is transcribed properly during protein synthesis, hence why it can be linked to deficiency’s in new born babies when developing

Vitamin B₁₂ (Cyanocobalamin)

This is a water soluble vitamin, you need approximately 2.4µg a day in order to help promote sufficient red blood cell production in the human body. Overdosing can lead to an acne like rash anywhere on the body and can be found in vegetables, nuts and meat. Cyanocobalamin cannot be synthesised in humans and is usually produced commercially whereby it is used in the boy to metabolise fats, proteins and carbohydrates.

Vitamin C (Ascorbic acid)

This is a water soluble vitamin, you need approximately 90mg a day. A deficiency can lead to scurvy made most famous by captain cook’s voyages across the oceans whereby his sailors lacked fruit and vegetables in their diet characterised by spongy gums and spots all over the skin. Exceeding 2000mg a day can actually promote cancer growing cells and lead to heart failure. Vitamin C is involved with nearly every metabolic process in the body and is synthesised inside the human body

Vitamin D (cholecalciferol)

This is a fat soluble vitamin, you need approximately 10 µg a day. A deficiency can lead to rickets (hollow bones whereby the legs bend inwards and movement becomes impossible). Exceed more than 50µg a day and it can lead to cancers and dermatitis. It is found in fish liver and mushrooms and helps monitor serum levels in the blood. It is not an essential vitamin as the body an produce vitamin D in large quantities when you are exposed to UV from sunlight.

Vitamin E (Tocopherols)

This is a fat soluble vitamin, you need approximately 15mg a day. A deficiency can lead to mild anaemia and a build-up of reactive oxygen based molecules in the body. Exceeding 1000mg can lead to congestive heart failure and is found in fruit, vegetables and nuts. Vitamin E is an antioxidant, this plays a crucial role in the breakdown of fats in the body, preventing reactive oxygen species from forming and destroying molecules and cells in our body which speeds up the process of aging.

Vitamin K (Phylloguinone)

This is a fat soluble vitamin, you need approximately 120µg a day. A deficiency can lead to an increase in bruising of the body and internal bleeding. Overdosing on vitamin K can lead to increased coagulation of the blood which leads to heart difficulties and can cause blood clots. Found in leafy greens, vegetables, spinach and liver vitamin K helps modify proteins in the clotting of blood and is also involved in metabolic pathways such as bone growth and repair.

Cooking your food can actually reduce the vitamin content in your diet by 3-20% of each vitamin depending on heat intensity and time cooked. Therefore I would highly recommend investing in  good multivitamin to get you through your day.