FITNESS PLANS FITNESS LIBRARY ABOUT US CONTACT US FITSITE.com FITNESS NEWSLETTER
  • HOME
  • Anatomy Education
  • Cardio Training
  • Exercise Videos
  • Flexibility Training
  • Nutrition
  • Strength Training

  • HOME >> NUTRITION >> WHAT ARE VITAMINS?

      Vitamins are organic substances required to regulate the functioning of cells.'' Vitamins are essential to life. They take part in promoting good vision, forming normal blood cells, creating strong bones and teeth, and ensuring the proper function of the heart and nervous system.

    HOW THEY WORK:   A lot of people think vitamins can replace food. They cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why we suggest taking them with a meal. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

    BELOW IS A LIST OF VITAMINS YOUR BODY NEEDS:

    VITAMIN A (Beta Carotene)
      Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose , throat and lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness and weak eyesight; aids in bone and teeth formation.
    DEFICIENCY SYMPTOMS: night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell and appetite; frequents fatigue; lack of tearing; defective teeth and gums' retarded growth.
    Best sources Eggs, dairy products, dark green vegatables, apricots, peaches, cantaloupes, carrots, squash.


    VITAMIN B-1 (Thiamin)
       Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles and heart; stabilizes the appetite; promotes growth and good muscle tone.
    DEFICIENCY SYMPTOMS: May cause loss of appetite ; weakness and feeling tired; paralysis and nervous irritability; insomnia; loss of weight; vague aches and pains; mental depression and constipation; and heart problems.
    Best sources Lean meat, green peas, legumes, oranges, asparugus, whole grains, avacados


    VITAMIN B-2 (Riboflavin)
      Necessary for carbohydrate, fat and protein metabolism; aids in the formation of antibodies and red blood cells; necessary for the maintenance of good vision, skin, nails and hair; relieves eye fatigue; promotes general health.
    DEFICIENCY SYMPTOMS: May result in itching and burning eyes; cracks and sores in the mouth and lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.
    Best sources Dairy, oysters, lean meats, chicken, dark green vegetables, eggs, tuna, whole grains, legumes.


    VITAMIN B-6 (Pyridoxine)
      Necessary for the breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands.
    DEFICIENCY SYMPTOMS: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm and leg cramps, loss of hair, slow learning, and water retention.
    Best sources Lean meat, liiver, fish, nuts, legumes, whole grains, poultry, bananas.


    VITAMIN B-12 (Cobalamin)
       Helps in the formation red blood cells, helps prevent anemia; necessary for carbohydrate, fat and protein metabolism; maintains a healthy nervous system; promotes growth in children.
    DEFICIENCY SYMPTOMS: Poor appetite, growth failure in children, tiredness, brain damage, nervousness, depression, lack of balance.
    Best sources Lean meat, egg yolks, dairy, fish, shellfish


    NIACINAMIDE (Niacin- vitamin B-3)
       Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar and fat; reduces high blood pressure; increases energy through proper utilization of food; helps maintain healthy skin.
    DEFICIENCY SYMPTOMS: May result in nervousness, headaches, fatigue, mental depression, vague aches and pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores.
    Best sources Lean meats, fish, poultry, legumes, whole grains, eggs.


    PANTOTHENIC ACID
       Participates in the release of energy from carbohydrates, fats and protein, aids in the utilization of vitamins; improves the body's resistance to stress; helps in the central nervous system; fights infections by building antibodies.
    DEFICIENCY SYMPTOMS: May lead to painful and burning feet, skin disorders, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.
    Best sources Meats, egg yolks, whole grain cereals.


    BIOTIN
      Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.
    DEFICIENCY SYMPTOMS: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression.
    Best sources Egg yolks, liver, rice, brewers yeast.


    FOLIC ACID
      Necessary for the growth and reproduction of all body cells; helps the formation of red blood cells; aids in amino acid metabolism.
    DEFICIENCY SYMPTOMS: May result in anemia, Vitamin B-12 deficiency, pre-mature gray hair.
    Best sources Meat, dark green vegetables, asparugus, lima beans, whole grains, nuts, legumes.


    INOSITOL
       Aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.
    DEFICIENCY SYMPTOMS: May result in high blood cholesterol, constipation, eczema, hair loss.
    Best sources Liver, brewers yeast, lima beans, cantaloupe.


    CHOLINE
       Helps control fat and cholesterol buildup in the body; prevents fat from building up in the liver; helps regulate the kidneys, liver and gallbladder; important for nerve transmission; helps improve memory.
    DEFICIENCY SYMPTOMS: Hardening of the arteries, heart problems, high blood pressure, kidney problems.
    Best sources Egg yolks, liver, wheat germ.


    VITAMIN C (Ascorbic Acid)
       Essential for healthy teeth, gums and Bones; helps heal wounds, scar tissue, and Fractures; prevents scurvy; builds resistance to infection; aids in the prevention and treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, and some vegetables) into cancer-causing substances. decrease the risk of getting certain cancers.
    DEFICIENCY SYMPTOMS: May lead to soft and bleeding gums, swollen or painful joints, slow-healing wounds and fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, anemia.
    Best sources Strawberries, citrus fruits, cauliflower, cabbage, tomatoes, asparugus, dark green vegetables.


    VITAMIN D
       Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.
    DEFICIENCY SYMPTOMS: May lead tooth decay, softening of bones, improper healing of fractures, muscular weakness.
    Best sources Milk, egg yolks, fortified breakfast cereals, sunlight.


    VITAMIN E
      Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; alleviates fatigue; brings nourishment to cells; prevents and dissolves blood clots.
    DEFICIENCY SYMPTOMS: May lead lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.
    Best sources Plant oils, wheat germ, green leafy vegetables, nuts, whole grains, liver, egg yolks, legumes.




      any questions email info@fitsite.com
    Copyright 1995-2010 FITSITE.COM.All Rights Reserved

    Fitness programs - Online Fitness - Fitness Exercise - Fitness Workout - Home Fitness - Fitness Training -
    Fitness Video - Fitness Plans - Anatomy Education - Cardio Training - Exercise Videos - Flexibility Training
    Nutrition Plans - Diets - Lose Weight - Strength Training - About Us - Contact Us - Fitness Newsletter

    Website created by www.EYEDEAS.net