A man can't retire his experience. He must use it. Experience achieves more with less energy and time.
Bernard M. Baruch
The 5-Minute Guide to Vitamins
Overview
Vitamins are essential for your body to work properly. These organic compounds, found in plants and animals, aid in growth, health and general well-being, as well as help prevent diseases and health problems. The body is unable to manufacture the majority of vitamins, so it's necessary to add them through diet or supplements. Some common vitamins include vitamin D (found in milk) for healthy bones, vitamin A (in carrots) for improved eyesight, vitamin C (in oranges) for healing wounds and vitamin B for protein and energy.Vitamin Types and Sources
Vitamins are classified as either water-soluble (folate, B-6, niacin, B-12, thiamin, riboflavin and vitamin C) or fat-soluble (vitamin A, vitamin D, vitamin E and vitamin K).- Water-soluble vitamins are not stored in the body and must be replaced each day.
- Fat-soluble vitamins are stored in fat and potentially pose a serious health threat if an individual takes too much of a particular vitamin.
Water-Soluble Vitamins
- Folate: Fruits, vegetables, fortified breads, cereals
- B-6: Meats, whole wheat bread, pasta, vegetables, nuts
- Niacin: Lean meats, poultry, fish, peanuts
- B-12: Meat, eggs, dairy products
- Thiamin: Fortified breads, fortified cereals
- Riboflavin: Meats, dairy products, leafy green vegetables
- Vitamin C: Fruits, vegetables
Fat-Soluble Vitamins
- Vitamin A: Milk, eggs, vegetables, fruits
- Vitamin D: Milk, eggs, salmon, tuna
- Vitamin E: Vegetable oils, leafy green vegetables, milk, eggs, nuts
- Vitamin K: Leafy green vegetables, vegetable oils, wheat
Dietary Reference Intakes
The recommended vitamin intake varies greatly with age and gender. For example, men between the ages of 19 and 70 should get 90 milligrams of vitamin C daily, while the recommended vitamin C intake for women in the same age range is 75 milligrams daily.Tips for Supplementing with Vitamins
- Generic vitamins are just as effective as name-brands.
- Look for a USP symbol. This means that the vitamin has been approved by the United States Pharmacopoeia and has been tested in laboratory conditions.
- Make sure you're getting 100 percent of the recommended daily amount from the vitamins.
- Take them with a meal, and take them at the same time each day.
- If you're taking a multivitamin with iron, don't take calcium
Never become so much of an expert that you stop gaining expertise. View life as a continuous learning experience.
Denis Waitley
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