In Part 1 of this article I discussed the importance of vitamins
in our diet and focused primarily on fat-soluable vitamins.
Today, I will explore water-soluable vitamins and their
importance in our daily diet.
Water-soluble vitamins such as Vitamin C, choline, biotin and
the seven B vitamins dissolve in water and cannot be stored in
the body for extended periods of time. Any excess water-soluable
vitamins are excreted in urine.
The following are descriptions of water-soluable vitamins:
Vitamin C - Look for Vitamin C in broccoli, red peppers,
currants, Brussel sprouts, parsley, rose hips, citrus fruits,
and strawberries. Vitamin C is a powerful antioxidant that
protects LDL cholesterol from oxidative damage. Aids in wound
healing, reduces the severity of the common cold, lowers
cataract risk, and helps to lower blood pressure. Aids in
repairing damaged cells, bones and teeth.
Choline - Also known as "lecithin". Found mainly in soybeans,
liver, oatmeal, cabbage, and cauliflower. Small amounts are
present in most B-complex and multivitamin supplements. Choline
is essential for cell membranes, normal brain function, and to
facilitate the movement of fats in and out of our cells. Large
consumption of choline results in smelling like a fish, so only
a small amount is needed!
Biotin - Look for biotin in organ meats, oatmeal, egg yolks,
soy, mushrooms, bananas, peanuts, and brewer's yeast. Great for
brittle nails and recommended for diabetes.
Vitamin B1 (Thiamine) - Found in wheat germ, whole wheat, peas,
beans, enriched four, fish, peanuts, and meats. Great for canker
sores, recommended for diabetes, and reduces seasickness. Helps
to keep our nervous system, muscles, and heart working well. It
can also relieve tooth pain that occurs after a visit to the
dentist and aids in the digestion of carbohydrates.
Vitamin B12 (Cobalamin) - Look for Vitamin B12 in dairy, eggs,
meat, fish and poultry. A small amount can be found in
spirulina, tempeh, and seaweed. Required for normal nerve cell
activity and DNA replication. Aids in depression, asthma, high
cholesterol, and minor injuries.
Vitamin B2 (Riboflavin) - Found in dairy, eggs, meat, leafy
green vegetables, and whole grains. Required to process amino
acids, fats, folic acid, and Vitamin B6. Helps our body to
convert carbohydrates into the fuel we run on. Riboflavin helps
our vision, refreshes tired eyes, aids in reproduction, and
eliminates sore mouths, lips and tongues. When working with
other vitamins and minerals, it metabolizes fats, proteins and
carbohydrates.
Vitamin B3 (Niacin) - Look for Vitamin B3 in peanuts, brewer's
yeast, fish, meat, and whole grains. Aids the body in releasing
energy from carbohydrates. Helps to regulate cholesterol and
raises HDL (the good cholesterol). Improves circulation, creates
healthy looking skin, eliminates bad breath, reduces migraine
headaches and dizziness, and can even reduces our cravings for
sweets.
Vitamin B5 (Pantothenic Acid) - Can be found in liver, yeast,
salmon, vegetables, dairy, eggs, grains, and meats. Helps our
bodies make antibodies to fight infection. Converts sugar and
fat into energy and reduces fatique. Our adrenal glands depend
on pantothenic acid to function well.
Vitamin B6 (Pyridoxine) - Found in potatoes, bananas, raisin
bran cereal, lentils, liver, turkey, and tuna. Considered the
master vitamin when processing amino acids and the building
blocks of all proteins and some hormones. Aids in lowering the
substance that has been linked to strokes, heart disease,
osteoporosis, and Alzheimer's disease. Helps our body to produce
antibodies, stops nausea, reduces morning sickness, relieves
mouth dryness caused by certain medications, reduces leg cramps,
and reduces numbness in the hands.
Folic Acid (Folate) - Can be found in green leafy vegetables,
citrus fruits, beans, beets, wheat germ and meat. Has made big
news recently with it''s proven ability to prevent spina bifida,
a very serious birth defect. A recent study determined that
folic acid reduces the risk of breast cancer in woman who drink
alcohol. It can also help milk production in nursing mothers,
reduce pain, make our skin look healthier, kill the germs that
cause food poisoning, help cells grow and divide, and helps make
DNA.
It is amazing how much our overall health can improve by simply
being aware of the important nutrients required to sustain a
healthy lifestyle and applying that knowledge to our everyday
food choices. Remember that the only body you have is yours, so
take care of it and it will take care of you!
Get your free subscription to Healthy Revelations newsletter
and be on the cutting edge of topics such as health, nutrition,
& weight loss. Gain insight on issues that'll be sure to enhance
your life! Go to
http://www.healthyrevelations.com
To view more Quality Articles by Colleen Palati, go to
http://www.2bHealthyAgain.com
This article was auto-submitted by the author with ease using:
http://www.MyArticleAnnouncer.com/author=%%5364%%
About the author:
Colleen Palati is a healthy living and nutrition enthusiast with
over 7 years of study in the areas of nutrition, healthy living,
and weight loss.
