We?ve all heard that saying ?don?t forget to take your vitamins? at some point during our lives. As children, we were told ?eat your greens? because they contained vitamins but even to this day, a large majority of us still don?t know how vitamins actually work. Ellie Bligh finds out how they can keep the body ticking over nicely.
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There are two types of vitamins; fat soluble and water soluble. When you eat food which contains the fat soluble vitamins (for example, vitamins A, D and E), they are stored in the fat tissues around the body and mainly in the liver, waiting there until a point when the body needs them.
The fat soluble vitamins are designed to stay in the body for much longer. Then, when it?s time for them to work their magic, they?re carried to the part of the body where they?re needed.
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Water soluble vitamins, on the other hand, work a little differently. Unlike the fat-soluble vitamins, they don?t get stored in the body.
Instead, they travel through your bloodstream and whatever the body doesn?t use comes out when you go to the loo. So, as you?ve probably gathered - these vitamins don?t generally hang around for too long and therefore, need to be replaced regularly. This is where the ?one a day? rule comes into play.
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Your body is a powerful machine, capable of doing all kinds of amazing things, however, one thing it can?t do, is produce its own vitamins and that?s why, as kids, we were encouraged to eat vitamin-enriched fruit and veg, in order for our bodies to develop the way they?re supposed to.
However, as we get older, it?s just as important to maintain a regular intake of vitamins.
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Some vitamins, such as Vitamin C, have recently been said to protect the body from cancers. According to medical researcher, Dr Mark Heaney, Vitamin C has a positive effect on cancer cells.
?Vitamin C appears to protect tiny structures inside the mitochrondria (cancer cells) from extensive damage, so, this is something of a breakthrough.? Says Heaney.
For years, medical experts have insisted that vitamins have had no effect on human calls whatsoever, deeming them ?useless and inert?.
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However, it?s so difficult to keep up with all the latest studies on vitamins, as experts seem to be changing their minds from one day to the next. But the bottom line is quite simple and the take-home message is: a daily multivitamin and possibly an extra vitamin D supplement is the perfect way to ensure your body gets all the nutrients it needs.
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Most multivitamins contain folic acid which may lower the risk of heart disease, colon cancer and breast cancer. Vitamin D, when taken as a multivitamin or as a single supplement, can lower the risk of colon cancer and possible a number of other cancers too.
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But we?ve all heard that other saying ?you can have too much of a good thing? and that?s certainly the case where vitamins are concerned. It?s important not to go overboard with them as too much can actually become harmful.
Always stick to the recommended dose and if you?re taking multivitamins, try to stay away from things like cereal bars, protein bars and other foods which contain a high amount of folic acid.
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Our A to E of vitamins:
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Vitamin A
This vitamin plays a very important role in eyesight and is great for improving night vision. It also helps you see in colour as well as helping the body to grow and keeping skin looking and feeling healthy.
Foods high in vitamin A include milk, orange fruits and vegetables (such as carrots and sweet potatoes) and dark green leafy vegetables (like spinach).
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Vitamin B
The B vitamins (B1, B2, B6 and B12) are important in metabolic activity. They help create and release energy when the body needs it.
This group of vitamins also makes red blood cells which carry oxygen around the body in order for it to function properly.
Food containing the B vitamins includes whole grains (rice, wheat and oats), fish and seafood, poultry and meats, eggs, dairy products (like milk and yoghurt) beans, peas and leafy green vegetables.
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Vitamin C
This keeps body tissues, such as gums and muscles in good shape and also helps to heal cuts and wounds. As well as this, Vitamin C helps your body to resist infection, so even though you can?t always avoid being ill, this vitamin makes it that little bit harder for you to become infected.
Vitamin C-enriched foods include citrus fruits (such as oranges), tomatoes, broccoli, cabbage, kiwi fruit, red peppers and strawberries.
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Vitamin D
This is the vitamin needed to keep your teeth and bones healthy and strong and can be found in foods such as milk, fish, egg yolks, liver and fortified cereal.
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Vitamin E
This protects a lot of the body?s tissues, like the ones in your liver, skin and eyes. It also protects your lungs from becoming damaged by polluted air and is important in the formation of red blood cells.
Vitamin E can be found in wheat germ, leafy green vegetables, sardines, egg yolks, nuts and seeds.