The ABCs of Multivitamins

The word “Vitamin” is previously composed of two parts “vital” which means essential and ‘amine” because they thought that this compound is amine in its nature.

Multivitamins are mixture of vitamins and minerals which is essential for our body to work and stay healthy.

we sometimes try multivitamins supplements without knowing what kind of vitamins and minerals we take, and the function of every element which we will discuss here

The Essential Vitamins

There are two types of vitamins, fat soluble vitamins (vitamins which dissolve in fat) which are vitamin A, D, E and K, and Water soluble vitamins which are B complex, C, and folate (folic acid).

Fat Soluble Vitamins

Vitamin A:

Functions: Growth, development, enhancement of our immune system and essential for our eyes especially night vision.

Deficiency signs: Night blindness, skin problems with increase our rate of acquiring infection

Great Natural sources: liver, kidney, eggs and fish liver oil.

Vitamin D:

Functions: Bone formation throw controlling calcium absorption and excretion and recent studies find that vitamin d may inhibits some forms of cancer growth.

Deficiency signs: Rickets (disease characterized by deformities in skeleton especially hands, legs and chest bones, pain in the bones and weakness in muscles)

Great Natural sources: Cod liver oil, milk, eggs, liver and oily fish like.

Vitamin E:

Functions: its major role as an antioxidant (prevents our tissue from damage) and has other
functions such as its role in improving blood circulation and removing wound scars.

Deficiency signs: no reported deficiency signs.

Great Natural sources: wheat germ oil, almonds, sun flower oil and peanuts.

Vitamin K:

Functions: its major function is its role in blood coagulation process which prevents our body from bleeding.

Deficiency signs: may be bleeding or poor blood coagulation process.

Great Natural sources: spinach, broccoli, eggs and meat

Water Soluble Vitamins

Vitamin C:

Functions: its functions are formation of several enzymes, absorption of iron, antioxidant, formation of collagen (which lead to healthy skin and joints) and wound healing.

Deficiency signs: Scurvy (disease characterized by bleeding from gum, bleeding from skin, fatigue and delayed wound healing)

Great Natural sources: Kiwi and citrus fruit, guava, Mango and broccoli.

Vitamin B complex:

Group of vitamins more than ten and the most essential

are B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine) and B12 (Cyanocobalamin).

Functions: they play important role in body energy production, nervous system, immune enhancement and iron absorption.

Deficiency signs: Vitamin B12 anemia (disease characterized by fatigue, pallor, increase heart beats and easy tiredness) and there are some others signs including emotional disturbance, skin diseases, tongue inflammation and hair loss.

Great Natural sources: Meat, liver, milk, yeast and its products, nuts and whole grain cereals.

Folic acid:

Functions: Formation of RNA and DNA.

Deficiency signs: Megaloblastic anemia (disease characterized by fatigue, pallor, increase heart beats and easy tiredness) and may be infertility.

Great Natural sources: spinach, Brussels, green beans and cauliflower.

The Essential Minerals

The minerals are classified into three parts macro and trace and ultra trace minerals, the essential minerals which we need to be healthy are: calcium, phosphorus, magnesium, sodium, potassium, iron, zinc, and fluorine. The essential trace elements are copper, chromium, manganese, molybdenum, selenium and iodine.

The Most Important Minerals

Calcium:

Functions: it plays an important role in bone and teeth formation and nervous system.

Deficiency: leads to decrease growth, increase rates of bone fractures and nervous system problems.

The best natural source: milk.

Iron:

Functions: it plays an important role in red blood cells formation.

Deficiency: leads to iron deficiency anemia which characterized by fatigue, pallor, concave nails with white lines and increase heart beat.

The best natural source: eggs, meat, liver and fish.

Zinc:

Functions: growth and development, immune enhancement, wound healing and fertility.

Deficiency: leads to skin inflammations, hair loss, sore throat, delayed growth and diarrhea.

The best natural source: meat, vegetables with leafs, whole grains, milk and eggs.

The Most Important Trace Minerals

Iodine:

Functions: growth and development because it is a component of thyroid hormones.

Deficiency: goiter( disease characterized by inability to tolerate cold, increase size of thyroid gland and decrease heart rate)

The best natural source: milk, sea fish and iodized salt.

Chromium:

Functions: participate in the glucose utilization by enhancement of insulin action

Deficiency: weight loss and inability to tolerate glucose.

The best natural source: meat, whole grains and nuts.

You can use the best natural sources of multivitamins in your daily diet as a routine, the most important components are,: milk, eggs, vegetables, fish and whole grain cereals.