Vitamin ABC's

Inspired by my job alphabet and my RD exam studying, this blog is dedicated to vitamins! Unlike the alphabet, not every letter has a vitamin (never heard of vitamin L or T) and some letters have lots of different vitamins (Vitamin B).  It is essential to eat a variety of foods so the body can receive as many vitamins and minerals as possible.  I know green smoothies are popular now, but vitamins come in a variety of colors so make sure you eat a variety of colors (eat the RAINBOW!) Multivitamins are an easy way to get most vitamins at once, however it's best to try and eat your vitamins through your daily diet.  Some vitamins have toxic levels that should not be exceeded, some medications are sensitive to vitamins, and some health states require more of certain vitamins...it's best to consult your doctor before you begin taking any supplement because they are so concentrated.  So whether you're a student studying vitamins like me or trying to get more vitamins in your diet, read away!

Vitamin A: found in yellow and orange fruits and veggies, dark leafy greens, fish, liver, fortified milk.  Works to protect skin and vision.  Wondering about the connection between carotene found in carrots and Vitamin A? Carotene is a precursor that turns into Vitamin A, a form the body can use.

Vitamin B1: aka thiamin, found in oats, wheat germ, sunflower seeds, beans, pork, liver.  Metabolizes carbohydrates.

Vitamin B2: aka riboflavin, found in liver, milk, meat, soybeans, mushrooms.  Metabolizes protein.

Vitamin B3: aka niacin, found in peanuts, cereals, and rice. Aids in metabolism of macronutrients. 

Vitamin B5: aka pantothenic acid, found in animal products.  Functions to synthesize coenzyme-A, which is essential for energy release.

Vitamin B6: aka pyridoxine, found in meats, cereals, and corn.  Important for metabolism of protein/amino acids.

Vitamin B7 or H: aka biotin, found in egg yolk, corn, and organ meat. Functions in both glucose and fatty acid metabolism.

Vitamin B9: aka folate, found in cereals, beans, and some fruits and veggies.  Really important for women who are pregnant or planning on becoming pregnant since it can prevent neural tube defects (brain, spine, spinal chord dysfunction) in infants.  It is important that women planning on becoming pregnant make sure they are getting enough of this vitamin because the neural tube develops within the first month of gestation, a time when pregnancies can be undetected.

Vitamin B12: aka cyanocobalamin, found in animal products.  Important for protein metabolism and preventing pernicious anemia.  Vegans and the elderly are at risk for deficiencies. 
-Vegans because they don't eat animal products...can get B12 injections, supplements, or find fortified soy products, milks, cereals
-Elderly because they can develop atrophic gastritis which is when the stomach lining becomes thin and the amount of intrinsic factor decreases.  Intrinsic factor helps the small intestines absorb B12.  Without it, B12 is not absorbed and pernicious anemia may develop.

Vitamin C: aka ascorbic acid, found in citrus, bell peppers, guavas, strawberries, kiwis, tomatoes, peas, and papayas.  Helps with iron absorption, wound healing, and producing collagen.

Vitamin D: found in egg yolks and fortified milk.  Vitamin D is popular in current research and has shown to have multiple benefits.  Notably, Vitamin D plays an important role in Calcium metabolism and bone health.

Vitamin E: found in vegetable oils, whole grains, green vegetables, and almonds.  Functions as an antioxidants (prevents oxidation, a process that gives electrons or hydrogen to something that wants to oxidize, which results in the production of free radicals.  These rascal radicals stimulate chain reactions and can damage cells.  Antioxidants stop these chain reactions by getting rid of free radicals by sacrificing themselves to be oxidized). 

Vitamin K: found in dark leafy greens and helps with blood clotting.

Here is a little quiz I found online! It covers more than I did and is a great tool to see how much more you know about vitamins.