Types of Vitamins and their important role in our diets

This is a must read for everyone! I was going studying about the importance of vitamins and minerals in our body and there was so much I didn't know myself. Hope this article will help you as well as much it help me :) Pedicure, Manicure, Facials are not complete useful if you don't have adequate amount of vitamins and minerals in your body coz they play the most Important role in our diets and imporvesment of cells! Breakfast cereals advertise that they’re packed with vitamins and minerals. Sports drinks claim they can rev up your flagging energy with a jolt of vitamins or minerals (sorry, but even powerful vitamins and minerals can’t act that fast!). You know vitamins and minerals are good for you. But which ones does your body really need? And is it possible to get too much of a good thing?

Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.

Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.

Vitamins are micro nutrients that are essential to life and healthy living. And, as everyone is aware, failing to get the necessary amounts of specific vitamins can cause deficiency states that are unhealthy and even dangerous.

Mentioned below are the different type of Vitamins:

Vitamin A:

Vitamin A is the generic name used for a group of naturally occurring molecules called retinoids. The body uses vitamin A for the maintenance of healthy skin, good vision, and a robust immune system.

Vitamin A is essential to overall good health and individuals that do not get an adequate amount of vitamin A in their diet have been shown to be more vulnerable to infection and infectious diseases, including AIDS, measles, bronchitis, yeast infections, and boils or abscesses.



A deficiency in vitamin A could also lead to a variety of skin disorders; such as psoriasis, rashes, rosacea, and warts; and to night blindness or overall decrease in the quality of vision.



Other symptoms of vitamin A deficiency include loss of taste or smell, distorted color vision, dry eyes, loss of appetite, and poor balance.

Alpha carotene

Alpha-carotene is part of the carotenoid family, and is one of the most abundant carotenoids in a healthy diet. Your body can convert alpha and beta-carotene into vitamin A for the maintenance of healthy skin and bones, good vision, and a robust immune system.



Because the body converts alpha-carotene to vitamin A, alpha-carotene is called a precursor to vitamin A, or a provitamin A compound. As a precursor to vitamin A, alpha-carotene is only about half as effective as beta-carotene, another well-known carotenoid.

Beta carotene

When it comes to nutritional supplementation, and antioxidants in particular, beta carotene is an anti aging micronutrient of the highest order, standing firmly alongside Vitamin C, Vitamin E, and the mineral Selenium in its ability to reduce illness, improve overall health, and increase longevity.



What can beta carotene do for you? Studies conducted over several years indicate that beta carotene may play a significant role in reduing the effects of certain illnesses (such as heart disease, decreased immune function, cataracts, and forms of cancer) and, in certain cases, perhaps even prevent them.



Beta-carotene acts as a precursor of vitamin A, and is therefore called a pro vitamin A compound. Foods or supplements containing beta-carotene are converted to vitamin A for the maintenance of healthy skin, good vision, and a robust immune system.



Beta-carotene is also a powerful antioxidant, and has been shown to help guard against cancer and heart disease.

Vitamin C Ascorbic Acid

Vitamin C, also called ascorbic acid, helps to maintain healthy collagen in the skin, repair damaged tissue, promote healthy teeth and bones, and boost the immune system.



Vitamin C is one of the more powerful and well-known antioxidants. Just as exposing a cut apple to air causes it to quickly turn brown, cells of the body can also suffer damage when exposed to oxygen, a process known as oxidation. Oxidation causes aging of the skin as well as all other organs and tissues of the body. Vitamin C, as a free-radical fighter, helps ward off wrinkles and many illnesses linked to oxidation, including cataracts, arthritis, heart disease, and cancer.

Vitamin C functions as an anti-inflammatory, and helps the body fight inflammatory diseases, including arthritis, fibromyalgia, and chronic fatigue. A multitude of other conditions may be improved vitamin C, including angina, bronchitis, bruises, canker sores, constipation, diabetes, eyestrain, gingivitis, glaucoma, hangover, infertility, joint pain, rashes, rosacea, shingles, sore throat, sprains, sunburn, and yeast infections, urinary tract infections, and scurvy (a disease caused by vitamin C deficiency). Because vitamin C helps the body absorb iron, it is also useful in treating iron deficiency and anemia.

Vitamin D

Vitamin D is one of those vitamins for which a deficiency can cause severe effects. Children that do not get enough vitamin D in their diets are at increased risk of developing rickets, a disease that causes malformations of bones and teeth in children. Adults with low levels of vitamin D are more likely to develop osteomalacia (similar to rickets) and to suffer from osteoporosis, a bone-weakening disease. Vitamin D also regulates the nervous system, aiding in the treatment of insomnia. A glass of warm milk before bed may indeed help you sleep soundly! Vitamin D deficiency has also been linked to the development of other illnesses, including type I diabetes, muscle and bone pain, and cancer.



There are two forms of Vitamin D: ergocalciferol, which is found in such foods as fortified milk, herring, mackerel, tuna, salmon, sardines, eggs, fortified cereals and baked goods; and cholecalciferol, which is manufactured when the body is exposed to sun.



Vitamin D is fat-soluble. This means that excess amounts of it are stored in the body tissues. Long-term high doses may be deposited in the soft tissues, irreversibly damage the kidneys and cardiovascular system. Like other fat-soluble vitamins, vitamin D can be toxic. Symptoms of too much vitamin D include nausea, weakness, constipation, irregular heartbeat, weight loss, seizures, and irritability.



Sunlight is the best source of vitamin D, because sunlight exposure does not cause vitamin D toxicity, and 10 minutes of sun on your hands and face provides enough vitamin D to reach the daily value. However, getting the necessary amount of vitamin D from the sun is not as simple as it sounds. For one thing, people in northern hemisphere may have difficulty getting vitamin D from sun in the winter due to infrequent exposure to direct sunlight (light coming through a glass window of a car or building doesn’t count, because it filters out vitamin D). Also, the recent explosion in the number of skin cancer cases has caused the public to use more and stronger sunscreen, which inhibits the body’s ability to manufacture its own vitamin D from sunlight. In his book, The UV Advantage, Dr. Michael Holick, one of the world's most respected authorities on vitamin D, discusses the health benefits of natural sunlight. However, if you have a history of skin cancer, or are simply trying to avoid anything that could cause more wrinkles, it is probably best to try to get the vitamin D needed from your diet instead rather than the sun.



The major source of vitamin D in our diet is fortified milk, but it would take one quart of fortified milk to provide the Daily Value. Because there are relatively few foods that contain vitamin D, you may wish to rely on a vitamin supplement to meet your daily needs.



The Recommended Dietary Allowance (RDA) of vitamin D is 800 International Units (IU) for children 18 and under, 600 IU for adults 19-22, and 400 IU for anyone over 23 years. Healthy infants are born with enough vitamin D to last them three months.



However, vitamin D supplements should be taken with caution. Doses of 1,800 IU units a day can cause stunted growth in infants and young children. Too much vitamin D can lead to birth defects, coma, or even death. No one should take more than 600 IU of vitamin D daily without doctor supervision.

Vitamin E

Vitamin E, or alpha-tocopherol, is a leading antioxidant. Vitamin E helps ease respiratory problems, and may also prevent some of the damage that diabetes does to the body, particularly to the eyes. It also boosts your immune system’s ability to fight off infectious diseases by increasing levels of interferon and interleukin, the biochemicals that are produced by the immune system to fight infection.



Vitamin E protects the body from oxidation, a normal aging process by which oxygen breaks down the body’s tissues. It works to neutralize free radicals, which are naturally occurring unstable molecules that can damage your body’s healthy molecules by taking electrons to balance themselves. When enough vitamin E is present in the body, unstable free radicals get their electrons from the vitamin E molecules and leave the healthy molecules alone, thus causing less damage to tissues.



Vitamin E is being tested as a treatment for many chronic diseases for the elderly, including Alzheimer’s, macular degeneration, osteoarthritis, and prostate enlargement. And it is thought that this powerful antioxidant may help keep some types of cancer from developing.



Vitamin E is also an effective anti-inflammatory, and may help to prevent sun damage. Vitamin E oil (available at drugstores) containing at least 5 percent vitamin E can help prevent inflammation and skin damage if applied within eight hours after sun exposure. Do not apply the cream before going into the sun, as vitamin E reacts to UV rays in a way that will speed up rather than slow down the oxidation process.

Vitamin K

Vitamin K is a fat-soluble vitamin needed to produce blood-clotting factors, such as prothrombin, that prevent unchecked bleeding or hemorrhaging throughout the body. It also helps strengthen the body’s bones and capillaries. Vitamin K comes in three forms: phylloquinone, menaquinone, and menadione. Phylloquinone, or K1, is found in green leafy vegetables, and helps bones absorb and store calcium. One recent study showed that increased amounts of vitamin K in the diet might lower the risk of hip fracture; over time, a shortage of vitamin K could lead to osteoporosis. Menaquinone, or K2, is manufactured in the body by naturally occurring intestinal bacteria. People that regularly take antibiotics or have a medical condition that upsets the balance of bacteria in the intestine are at risk of developing a vitamin K deficiency. Menadione, or vitamin K3, is an artificial form of vitamin K, which is water-soluble and more easily absorbed by people who have problems with fat absorption. Vitamin K is now being studied for its effectiveness as a cancer treatment. Initial laboratory studies showed that vitamin K might be as effective as some prescription drugs at slowing the growth of cancerous tumors. Vitamin K is also be studied to see if it increases the effectiveness of standard anticancer drugs. The Recommended Dietary Allowance (RDA) for vitamin K is based on an individual’s weight—about 1 microgram for every 2 pounds. The RDA for the average male is about 80 micrograms, and the RDA for the average female is about 65 micrograms. Greens, such as kale, spinach, broccoli, lettuce, and cabbage are good choices; cauliflower, soybeans, and strawberries are also high in vitamin K. High-protein foods, such as meats and eggs, have some vitamin K, but vegetables are far superior sources of this nutrient. Vitamin K is also in green tea—this is the only type of tea that contains vitamin K. You can also improve the your body’s absorption of vitamin K by eating yogurt, which supports the bacteria in your intestine. Vitamin K deficiency is rare—most people get enough from food and from their own intestinal bacteria. One notable sign of vitamin K deficiency is abnormal bleeding and bruising as a result of minor injuries. Nosebleeds, blood in your urine, and intestinal bleeding are also signs of vitamin K deficiency. If you suspect a vitamin K deficiency, you should see your doctor immediately—left unchecked, vitamin K deficiency could result in hemorrhaging. Some people have a higher risk of developing vitamin K deficiency. Newborns don’t have a supply of vitamin K in their system, so they are usually given an injection of vitamin K at birth, to avoid hemorrhage. People that don’t eat enough green vegetables, regularly take oral antibiotics or cholesterol-lowering drugs, or have a medical condition that upsets the balance of bacteria in the intestine or interferes with fat absorption, such as Crohn’s disease, colitis, or liver disease, should ask their doctor about supplementation. Most multivitamin supplements don’t contain vitamin K. Vitamin K supplements are available in 100-microgram capsules, although, depending upon where you live, a prescription may be required for them. Taking more than 100 micrograms of vitamin K each day could a day cause liver damage, and people taking blood-thinning drugs should avoid this supplement altogether—it decreases the drugs’ effectiveness. Some people have reported allergic reactions to high doses of vitamin K, and pregnant or nursing women should not take vitamin K supplements--infants who receive an excessive amount may suffer brain damage.

Biotin

Biotin works with other B vitamins to make healthy cells and convert carbohydrates, fats, and proteins into energy. Biotin also promotes healthy hair, skin, sweat glands, nerve tissue, bone marrow, and male sex glands.



Biotin has had a number of different names since it was first discovered. Scientists weren’t sure what it did, couldn’t decide if it was an enzyme or a vitamin, and had trouble naming it. Biotin is still sometimes referred to as vitamin H, although it is now known that biotin is a B-complex vitamin.



Biotin is found in brewer’s yeast, liver, cooked egg yolks, fish, butter, cheese, and milk, nuts, green peas, lentils, soybeans, sunflower seeds, corn, fortified cereals, cauliflower, meat, milk, poultry, saltwater fish, soybeans, and whole grains. Biotin is destroyed by certain food-processing techniques such as canning and heat curing, and raw egg whites contain a protein called avidin, which combines with biotin in the intestinal tract to deplete the body of this needed nutrient.

There is no Recommended Dietary Allowance (RDA) for biotin. Adequate intake for adults is about 100 micrograms per day.

Vitamin B1 Thiamin

Thiamin, or Vitamin B1 (also known as aneurin in Europe and the UK), is one of the substances the body must have in order to convert carbohydrates into energy. Thiamin helps the body make thiamin pyrophosphate (TPP), without which the body is unable to convert food into energy.



Vitamin B1 also keeps your heart muscles healthy so that the heart beats regularly, and is critical to the maintenance of a well-functioning brain and nervous system.



In fact, vitamin B1 is so important to a healthy mental state, it has been called the "morale vitamin".



Wheat germ, sunflower seeds, nuts, oranges, beans and peas, raisins, asparagus, cauliflower, potatoes, milk, whole wheat bread, oatmeal, and brown rice are all good sources of thiamin. It is also found in salmon steak, pork, beef and chicken, and fortified breads and cereals.



Should you consider taking supplemental B1? Well, consider this: Foods containing thiamin lose a good deal of their nutritional value if they are refrigerated, and sulfites (preservatives added to prepared foods in restaurants) also destroy thiamin in food. If you are relying on convenience foods or trips to the salad bar to supply you with the RDA of thiamin, you should think of taking a Vitamin B1 supplement.



Also, if you drink a lot of coffee or tea, you will benefit from supplementation, as caffeine drinks act as a diuretic; these beverages cause both water and water-soluble vitamins (such as thiamin) to be eliminated from the body more quickly.



Both smoking and alcohol consumption also interfere with thiamin absorption.



Furthermore, absorption of thiamin is entirely dependent upon getting enough vitamin B6, vitamin B12, and folic acid. For this reason, taking a well-balanced Vitamin B complex supplement makes perfect sense.

Vitamin B2 Riboflavin

Riboflavin, or vitamin B2, regulates red blood cell growth and helps maintain a strong immune system by protecting the body from free-radical damage. Riboflavin also promotes healthy hair, skin, nails, and vision. Without riboflavin, the other B vitamins, especially niacin (vitamin B3) and pyridoxine (vitamin B6), cannot do their job, and a host of chemical processes necessary to keep the body alive would come to a grinding halt. You also need riboflavin to produce flavin mononucleotide and flavin adenine dinucleotide, two enzymes that help the body convert fats, carbohydrates, and proteins into energy. Without enough riboflavin, these two enzymes are unable to work together to ensure your cells can both reproduce correctly and supply the body with the fuel it needs stay alive. Vitamin B2 is important to other chemical processes in the body as well. Folate (a naturally occurring form of folic acid) and pantothenic acid (vitamin B5) are transformed by riboflavin into the neurotransmitters crucial for thinking and memory. In fact, people with high levels of riboflavin have been shown to perform better on memory tests. The best source of riboflavin is milk and there’s enough riboflavin in a quart of milk to supply the daily needs of most people. Of course, most of us don’t consume a quart of milk each day. Riboflavin is a water-soluble vitamin, and although small amounts of it are stored in your kidneys and liver, Vitamin B2 must, nevertheless, be replaced daily, as the bulk of it is eliminated from the body through urination, exercise, sweating, etc. This, of course, is a further rationalization for taking supplemental doses of Vitamin B2, aka riboflavin Though riboflavin deficiencies are rare, those that take oral contraceptives or regularly consume alcohol may want to supplement this vitamin, as these substances decrease the amount of riboflavin your body is able to absorb. Also, the elderly, those who perform regular strenuous exercise, diabetics, and the lactose intolerant may not be able to absorb enough riboflavin from their diet to meet their needs, and may want to consider taking extra riboflavin.

Vitamin B3 Niacin

Niacin, or vitamin B3, combines with other B vitamins to release energy in the cells, and to regulate circulation, hormones, glucose, and hydrochloric acid in the body. Niacin also works closely with riboflavin ( vitamin B2) and pyridoxine ( vitamin B6) to promote healthy skin, and keep the nervous and digestive systems running smoothly.



How is Vitamin B3 used as an alternative treatment? Niacin may be used to treat dizziness and ringing in the ears, Raynauds syndrome, PMS, headaches and cramps, circulation problems (niacin makes your blood vessels widen and thus improves circulation).



The Recommended Dietary Allowance (RDA) for niacin is 18 milligrams for adult men and 14 milligrams for adult women, although nursing and pregnant women need more. Respectively, the two latter groups should take 18 milligrams (if nursing) and 20 milligrams (if pregnant).



Those who use alcohol frequently or are vegetarian or vegan may certainly want to take a niacin supplement—alcohol inhibits niacin absorption, and diets that lack protein are probably niacin deficient. What are the symptoms of Vitamin B3 deficiency? Symptoms of niacin deficiency include canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, and indigestion. Additional B3 deficiency symptons include insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.



Extreme cases of niacin deficiency can even lead to the development of a potentially fatal disease called Pellagra. Pellagra is caused by a lack of niacin, and is characterized by diarrhea, mental disorders, depression, and skin problems.

Vitamin B5 Pantothenic Acid

Pantothenic acid, or vitamin B5 is sometimes called the antistress vitamin and there are indications that it may be helpful in treating depression and anxiety. Some physicians, in fact, will recommend that patients suffering from chronic stress take supplemental doses of pantothenic acid. What else does Vitamin B5 do? Pantothenic acid is needed to make hormones and healthy red blood cells, convert carbohydrates and fat into energy, aid in the formation of antibodies, and is reputed to be a stamina enhancer. There is also some evidence that an enzyme converted from Vitamin B5, coenzyme A, is used by the body for detoxification and removal of harmful herbicides, insecticides and drugs. However, it is important to note that, unlike other B vitamins, pantothenic acid is not added to processed foods. Also, a lot of pantothenic acid is lost when foods are canned, frozen, or processed. What can happen if you have a B5 pantothenic acid deficiency? Possibly fatigue, difficulty sleeping, headache, nausea, and stomach discomfort as the result of adrenal atrophy. But getting extra B5 is as easy as taking a supplement. Oral B5 supplements usually contain a form of pantothenic acid called calcium pantothenate, and are available in tablets or capsules. Another form of pantothenic acid called panthoderm is added to skin creams and lotions for soothing cuts, scrapes, and mild burns (some believe that Vitamin B5 helps wounds heal more quickly by stimulating the cells to grow).

Vitamin B6 Pyridoxine

According to Phyllis Balch (Prescription for Nutritional Healing), Vitamin B6 "is involved in more bodily functions than almost any other single nutrient".



Vitamin B6 , or pyridoxine, helps the body turn protein, fat, and carbohydrates into energy. It also plays a key role in maintaining healthy immune and nervous systems, helps fight heart disease (by inhibiting the formation of homocysteine which allows cholesterol to be deposited around the heart muscle), regulates hormone production, and works to keep red blood cells from forming potentially dangerous blood clots.



And Pyridoxine has other advantages as well.



Vitamin B6 is thought to be useful in treating seizures, diabetes, heart disease, varicose veins, and Premenstrual Syndrome (PMS). However, it is important to note that Vitamin B6 can help prevent seizures only when they result from a vitamin B6 deficiency (in fact, vitamin B6 actually lowers the effectiveness of Dilantin, a drug used to control epileptic seizures, so epileptics should avoid this supplement altogether).



Vitamin B6 is critical to good cardiovascular and circulatory health. It combines with folic acid ( vitamin B9) and cobalamin ( vitamin B12) to break down homocysteine.



Homocysteine is an amino acid found in meats that can damage arterial walls and contribute to development of atherosclerosis, a condition that often leads to early heart attack. Vitamin B6 keeps red blood cells from getting "sticky" and clumping together to form blood clots, which could lead to heart attack or stroke, or to the development of varicose veins.



Although it has not been proven, many women report that supplementing with vitamin B6 does seem to help ease premenstrual symptoms of cramping and bloating. This is probably because vitamin B6 plays a key role in the production of the prostaglandins that relax the uterine muscles, and acts as a mild diuretic.



Lastly, Vitamin B6 may play a role in cancer immunity and may also serve to alleviate the effects of carpal tunnel syndrome.



High protein foods are good sources of pyridoxine, including meat, fish, poultry, eggs, nuts, and milk and dairy products. Whole grains, especially oatmeal, are also good sources. Breakfast cereals, rice, bread and many baked goods are fortified with vitamin B6. Fruits and vegetables don’t have much vitamin B6, but avocados, bananas, mangos, and potatoes contain this vitamin. It is also found in the herbs alfalfa, catnip, and oat straw.

Vitamin B9 Folic Acid

Folic acid, or vitamin B9 (also called folate or folacin), is needed for energy production and a strong immune system. It is crucial to the good health of every cell in the body, including skin cells, the cells that line the small intestine, and red and white blood cells. Folic acid helps to form the DNA and RNA in our genes, which are needed to regulate cell formation, red blood cells, skin cells, and the cells that line your small intestine.



Beef and chicken liver, and leafy green vegetables such as broccoli, collards, chard, spinach, and romaine lettuce are all high in folic acid. And spinach is one of the best natural sources of Vitamin B6--one-half pound of fresh spinach contains 463 micrograms of folic acid, the total Recommended Dietary Allowance (RDA) for most people!



Other natural sources of Vitamin B9 include fruits, especially bananas, oranges, and cantaloupe; brewer’s yeast, wheat germ, rice, barley, all kinds of beans and peas, milk, mushrooms, root vegetables, salmon, tuna, and asparagus.



As a testament to the benefits provided by B9, the FDA also now requires folic acid fortification of all breads, flours, corn meal, rice, noodles, pasta, and other grain products.



Regarding whether or not you should take Vitamin B9 supplements, it should be noted that folic acid is water-soluble (you absorb only about half of the folic acid you eat), and is easily destroyed by microwaving, processing, overcooking, or reheating. This makes it hard to get the RDA from your diet alone.



Also, there is some evidence that folic acid is actually better absorbed into the system in its supplemental form, especially when combined with vitamin B12 and vitamin C. Vitamin C prevents folic acid from being broken down too quickly in your body.



For everyone 11 years and older the Recommended Daily Allowance is 400 micrograms. Women need an additional 400 micrograms of folic acid each day during pregnancy, and an extra 100 micrograms while breastfeeding.



Because folic acid is needed for DNA and RNA genetic material to function correctly, it is crucial to the development of a normal fetus. All women of childbearing age should get the 400 micrograms each day, whether or not they think they are pregnant. Critical events in fetal development, such as regulation of nerve cell development in the embryo, occur during the first 6 weeks of pregnancy. Taking 400 micrograms of folic acid each day is proven to reduce the chance of Neural Tube Defect (NTD) by 50 and 75 percent! The most common forms of NTD are spina bifida (children are born with their spinal nerves exposed) and anencephaly (children are born with a brain that is underdeveloped).

Vitamin B12 Cobalamin

Cobalamin, or Vitamin B12 (also called cyanocobalamin), works with other B vitamins to turn food into energy. It also guards against heart disease, mental disorders, and anemia, and keeps your immune system strong.



Vitamin B12 is needed to form healthy blood cells; red blood cells to supply the body with oxygen, and white blood cells to fight against infection. It is also needed to make myelin, a protective fatty layer that coats nerve cells and keeps electrical impulses moving through the body.



Without enough vitamin B12 the nervous system can "short out" and cause interruptions in mental function--symptoms of B12 deficiency can be so severe that they actually mimic senility. Vitamin B12 helps prevent nerve damage and maintain fertility, and is needed for production of acetylcholine, a neurotransmitter that enhances memory and learning.



Choline

A member of the Vitamin B complex and classified as a lipotropic, or fat emulsifier, choline may be helpful in strengthening the liver and also in assisting the treatment of cholesterol buildup, memory loss, and alzheimer's. How important is Choline? A deficiency of choline may contribute to liver degeneration and hardening of the arteries.



Choline isn’t technically a B vitamin, but it is often included in the B-vitamin family because it does work closely with other B vitamins, especially folic acid (Vitamin B9) and cobalamin (Vitamin B12), to process fat and keep the heart and brain healthy. Choline is also needed for gallbladder and liver function, lecithin formation, hormone production, and regulate the central nervous system,.



Choline makes acetylcholine, which is an important neurotransmitter needed for brain and memory function. In fact, scientists are now researching the possibility that choline may be beneficial in treating and even preventing diseases that affect the brain and central nervous system, such as Parkinson’s disease and Alzheimer’s (people with Alzheimer’s usually have low levels of acetylcholine in their brains). And recent studies show that choline is also extremely important for ensuring healthy brain function in newborns.



Choline keeps the liver healthy by helping to move fats from the liver to cells in the body. Choline makes phosphatidylcholine (PC), which is crucial for making the fatty substance that is used to form cell membranes and phosphatidylcholine may in turn be used by the body as a source of choline (in Germany, doctors sometimes prescribe phosphatidycholine to treat hepatitis or liver damage).



Phosphatidylcholine supplements are available at health-food stores, but of course, anyone suspecting poor liver function should be under a doctor’s care, and discuss these supplements with a physician before taking them.



You get choline in your diet from foods that contain lecithin, which the body breaks down into choline. Some foods that contain lecithin are rice, eggs, red meat, liver, cabbage, cauliflower, soybeans, chickpeas, lentils, green beans, split peas, and soy lecithin. Lecithin is also a common food additive; it’s used in ice cream, margarine, mayonnaise and chocolate bars to help bind the fat in these foods with water.



There is no Recommended Dietary Allowance (RDA) for choline; most people get anywhere from 300 to 1,000 milligrams each day from their diet, which seems to be enough to prevent a deficiency. Adequate daily intake is 425 milligrams for adult women (450 milligrams if pregnant and 550 milligrams if nursing), and 550 milligrams for adult men. Because choline has been linked to brain development in newborns, all pregnant and nursing women need to be certain to get plenty of choline in their diet by eating plenty of lecithin-rich foods (supplementation for healthy pregnant and nursing women is not recommended).

Inositol

Like Choline, Inositol may be helpful in lowering an individual's cholesterol levels. However, Inositol has been found to be helpful in other areas as well, including the promotion of healthy hair, the prevention of eczema, and as an aid in the redistribution of body fat. Should you take supplemental doses of inositol? According to some sources, taking supplemental inositol can increase the effectiveness of both choline and Vitamin E. Inositol is part of the vitamin B complex. It promotes healthy brain development and function, and works closely with choline to move fats out of the heart and liver. Inositol and choline combine to produce lecithin, a type of lipid that is needed to form healthy membranes for every living cell in the body. Lecithin helps keep the brain, heart, and liver healthy, and aids in the absorption of thiamin (vitamin B1) and vitamin A. Inositol is also vital for hair growth, and, as a component of lecithin, helps to prevent high cholesterol and the hardening of the arteries caused by cholesterol buildup. It has also been said to have a calming effect on the nervous system, and is being studied as a possible treatment for depression, panic attacks, and even Alzheimer’s disease. How does the body produce its own supply of inositol? Bacteria in the intestines convert the phytic acid found in plant fibers into inositol, so the body is able to manufacture its own supply of this substance. Inositol is also found in a variety of foods containing myo-inositol, such as cantaloupe, citrus fruits (other than lemons), nuts, oats, rice, beans, chickpeas, liver, pork, veal, whole grains, lecithin granules, and wheat germ. Although the consumption of large amounts of caffeine may cause a shortage of inositol in the body, deficiencies of choline are rare. Nevertheless, heavy coffee drinkers should probably consider taking supplemental inositol. Some symptoms of inositol deficiency are arteriosclerosis, constipation, hair loss, high cholesterol, irritability, mood swings, and skin eruptions. Inositol is available both as a separate supplement containing myo-inositol and choline, and as a component of lecithin supplements.

Paba

PABA, or para-aminobenzoic acid, is another nutrional supplement that you seldom hear of. However, PABA offers several benefits seldom found in other nutrients.



In addition to its classification as an antioxidant (antioxidants, of course, mop up free-radicals, or "loose electrons", which cause cumulative cellular damage and are implicated in theories of aging), PABA may play a role in reducing fatigue, limiting the effects of depression (which can be brought on by a PABA deficiency) and reducing the inflammatory effects associated with osteoarthritis, a condition that can be quite painful and debilitating.



PABA also assists in the formation of erythrocytes. Erythrocytes are otherwise known as red blood cells, which, as everyone knows, are vital for carrying oxygen throughout the body.



However, the benefits that set PABA apart from other micronutrients and antioxidants involve external appearace.



In this regard, PABA has been found to do the following: reduce the onset of wrinkles, keep skin smooth, and even restore graying hair to its original color.



How does PABA accomplish the kinds of goals that the cosmetics industry would love to sell in a bottle?



In the case of graying hair, supplemental PABA may correct a deficiency state. With regard to skin and wrinkles, PABA is thought to protect against UVB solar radiation (though PABA does not offer protection against UVA rays and, for this reason, is no longer included in topical sunscreens).



According to Dr. Earl Mindell, PABA has no known toxic effects. However, since an RDI/RDA has not been set for this micronutrient, mega-dosing with para-aminobenzoic acid is not recommended and long-term, low dosage use should probably entail some consultation with a personal physician beforehand.

Hope the article helped you in knowing and understanding the role of every Vitamin :)

Stay Beautiful ;)

AK