The Importance of Vitamins

What are vitamins and why do we need them?

Quick Glance: Vitamins

Did you ever take Flintstone vitamins when you were a kid?

Most of us have taken a multi-vitamin at some point in our lives. Maybe you still do. Vitamins play a key role in our diet, whether we get them in food or take them in pill form. In this lesson, you will learn about fat-soluble and water-soluble vitamins. These two differences affect how they are absorbed. There are many factors that affect how our body will absorb these important vitamins. This concept is known as bioavailability. But, most importantly, consumers need to eat a healthy and varied diet to make sure they have access to all the vitamins they need.

Explore: Don't Forget To Take Your Vitamins

Have you ever eaten a chewable vitamin or swallowed one? I bet you have. Did you know that those are only supplements to what we eat in our diet? That is correct. We really should get most of our vitamins and minerals from the food we eat. There are 13 vitamins that are required for normal growth and development. These vitamins must also be consumed in adequate amounts to support normal body functions throughout the lifespan. The Food and Drug Administration determines the recommended daily amount of vitamins that should be eaten each day.

The chart below gives you a clear idea about the vitamins we should be eating and why.

Click HERE to view a chart that gives us a better understanding of all of the vitamins and the many functions they play in our bodies.

How Do Vitamins Work?

Types of Vitamins

Vitamins can be classified into two different categories. We primarily understand that some vitamins are fat-soluble and some are water-soluble.

Click on each of the images to learn more about the types of vitamins.

People can be deficient in some types of vitamins if their fat intake is too low or if their fat absorption is compromised. There are some drugs or diseases that interfere with the absorption of vitamins. Also, some vitamins and minerals are dependent on helper vitamins and minerals for max absorption. A great example of the helper vitamin is Calcium. Calcium has a better absorption rate if it is taken with Vit D.

Many consumers concentrate on consuming a balanced diet and take a multivitamin daily. But, just because you do this daily does not mean you actually absorb all of the vitamins. The body is able to use only a portion of the nutrients it takes in—a principle called bioavailability. Vitamins, minerals, and various phytochemicals vary greatly in their bioavailability or how they are absorbed. Studies show, for example, that our bodies utilize on average only about 5 percent of the manganese we consume and 30 to 40 percent of the calcium. The recommended dietary allowances (RDAs) take into account the nutritional interactions in the typical American diet and assume that only certain percentages of various nutrients are absorbed. The body is able to use only a portion of the nutrients it takes in—a principle called bioavailability.

Factors That Affect Bioavailability

The source
Other foods consumed during the meal
How the foods are processed and cooked
Body’s needs, which are largely determined by your age, sex, health, and the level of nutrients already in your body.
Body’s overall health

Challenge

So how do vitamins play a role in our health? Try the challenge below to test your knowledge.

Takeaway: Vitamin D Deficiency

Did you know that the most common vitamin deficiency is Vitamin D?

This can be serious because this important vitamin plays a vital role in our body. It can lead to soft bones and muscle issues. It can also cause an increased risk of death from cardiovascular disease, cognitive impairment in older adults, severe asthma in children, and possibly even cancer.

People that are at the highest risk of issues are those that stay out of the sun or have dark skin, people who are older and their kidneys or digestive tract cannot process vitamin D effectively, and people that are obese.

It is recommended that people eat plenty of fish, egg yolks, dairy, and grain to receive sufficient amounts. If these are not a regular part of your diet, you may consider taking a supplement. About 600IU are needed for the average person.

Check out this short clip that contains an interview with Dr. Oz on this important topic.

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