From A to K: complete guide for vitamins

You need vitamins, as it can keep your life;Because it's true.vitamin（不是指錠片或膠液，而是實際的分子）對人類生命至關重要，您的身體需要維生素來維持健康。但維生素有很多種，所以您還需要維生素指南。

You come to the right place.You will learn about the basic knowledge of these essential micronutrients, understand what is vitamin, reviewTheir through scientific discoveryAnd understand how they in your body.

Then you will see all the necessary vitamins.Use a directory of links to jump to different vitamins, explore keep healthy all the necessary material.

Basic knowledge of vitamin a crash course

Vitamin the simplest definition is "a" can help the body function normal matter.They are vital to your health.This is the name of the vitamin in the source of the word "live".

But say so again may be too simple.Minerals vital to life, they also help the body to normal operation.So, what's the difference between the vitamins and minerals?

Vitamin is to act as a coenzyme not protein (enzyme) of organic material, and is one of the important composition of cell chemistry.But they don't like itcarbohydratesIt provides energy;They also not likeAmino acidorfatAs the structure of the unit.

Vitamin is related to chemical reactions.Remember, your cells are basically chemical reaction of the bag.All reactions need materials and mechanisms, your cellular structure provides the mechanism;The vitamin is constitute the important components of the material, they help inspire reactions, enzyme that is the effect of coenzyme.

Without vitamins and necessary to sustain life (again) the word response cannot be effectively, or simply won't happen.Will it affect the body's metabolism process (need to rely on vitamin to adjust another process), is unfavorable to maintain health.Which is more shallow.

Because they are so important, you might think that human understanding of the vitamin has a long history.No!For thousands of years, people don't know what is the vitamin.

The sailors found that eating a little citrus can prevent scurvy, but they don't know why.Eventually the researchers found that the lack of certain substances extremely adverse to health.The substance was isolated and identified, their impact on cell mechanism also were confirmed.

If I found a new kind of vitamin, it is assigned a letter.(the letters from the beginning of the "A", skip from "F" to the letters "J", finally ended up with "K".)Now, to avoid the lack of, each should have daily intake, and about the optimal concentration of can keep healthy.

Now, science has led the world to understand these indispensable substances, and revealed their different role in the human body.You have enough information, can now through diet and health care products to the best health plan for you.Together to understand the essential vitamins and see why and how they become an important part of the diet.

Vitamins are two major categories

Vitamins are divided into two categories - water-soluble and fat-soluble, the difference between absorption and storage.

Water soluble vitamins (C and B group) them easily with the help of water absorption into the body.These substances cannot be stored in the body for a long time, and is strictly regulated by the kidneys.

Fat-soluble vitamins (A, D, E and K) need the help of fat, the body can absorb.Once inside, the four kinds of vitamins will be used or stored, for later use.They are stored in the liver.

Know a is a water soluble or fat soluble vitamin is important;And absorb and store way to learn about the power of certain vitamins can help you optimize your intake.This could mean different meal plan must be taken to time or take a supplement, to maximize the absorption of vitamin.

vitamina.

• What is it?Fat soluble form of retinol, retinal and retinoic acid.
• What effect does it have to human body?Antioxidant protection against free radicals, support the cell differentiation, cell in the body development its specialized function - for eye health, skin health, reproduction, and general health of the organization.
• Where can I find it?Vitamin A retinol form exists in eggs, shrimp, and dairy products.

Vitamin A is not A single molecule, but A group of health promotion.Let's start from simple parts: tell me about all kinds of health benefits associated with vitamin A.

A is not representativeantioxidant(antioxidant), but it may be.A molecule of the class is a powerful protection against free radicals.This is just A vitamin A one of the reasons why it is important for healthy body cells.

Dietary vitamin A transformation into A help in the form of cell growth, differentiation, and communication.Cell growth and communication is very easy to understand, but you might be in differentiation are not familiar with.This important process can help the body cells were focused on the body performs one of the many special tasks.

Vitamin A has been shown to support healthy tissue, skin,The immune function and reproduction, but this is the most important vitamin to protect your eyesight.Vitamin A是眼睛視網膜受體中一種重要的光吸收蛋白（視紫質）的組成元件。

Diet provides two forms of vitamin A: initial vitamin A and provitamin A.The best way to maintain vitamin A is the first form of vitamin A must be converted to active, such as retinol.Carotenoids (plant pigment) belong to the provitamin A nutriment, beta carotene is the most common example;It's basically two vitamin A molecules stick together, so it's easy to effectively into retinol.In either type of initial vitamin A, they can provide the body with retinol after intestinal transformation.

You take vitamin A regardless of the form turned out to be, is the eye health and healthy organs and tissues, immune function,The skin, as well as the health is very important to pregnant fat-soluble vitamins.

vitaminB1(vitamin b2)

• What is it?As a coenzyme in the water-soluble vitamin B group, is an indispensable part of the cell diet can be converted to energy.
• What effect does it have to human body?It can help the metabolism of nutrients in the diet, makes it the energy of the body.It also supports the cell division and the whole body system, including skin andThe brain.
• Where can I find it?Eat brown rice, pork and pumpkins can get thiamine.

If there is no vitamin B1, then eat just wanted something to eat.Another name of thiamine (vitamin B1) can help what you will eat into the energy of the body can use.

The role of the energy metabolism from its ability as a coenzyme.In the intestinal tract there are different configurations of thiamine and phosphate, can promote the metabolism of vitamin B1 in the role.Of thiamine diphosphate (two phosphoric acid molecules connected to the free sulphur amine molecules) is one of the most important forms.

Thiamine can help the other, in the form of enzymes to start the chemical reaction, decomposition of carbohydrates, protein and fat.Will the reaction process of starch, sugar, amino acids and fat into human somatic cells of the available energy.

Thiamine is not only involved in energy metabolism, it affects the ability of the cells to produce sugar process to make it become the key to the synthesis of DNA and RNA.Vitamin B1 also helps to produce fatty acid and supports healthy cell function.

This important vitamins are stored in the liver, but time is short.So you need to constantly through a healthy diet or clever supplementary methods to complement.A restricted diet or the risk of pregnant women will be a lack of vitamin B1.Don't be afraid of eating too much B1, even very high doses of oral vitamin B1 also won't cause bad effect, only cause mild gastrointestinal discomfort.

vitaminB2(riboflavin)

• What is it?Water-soluble vitamins B, involved in energy production and other metabolic process of complex chemical reaction.
• What effect does it have to human body?vitaminB2作為輔助反應的一部分，幫助您將所吃的東西轉化為身體可使用的能量。
• Where can I find it?Dairy products, spinach, almonds and broccoli is a good source of vitamin B2.

Vitamin B2 (also known as riboflavin) is mainly related to energy.It is catalytic oxidation reduction effect of coenzyme, in the process of chemical reactions that electrons to move between different molecules

All of the REDOX reaction need extra electrons with a molecule.You may be familiar with the REDOX reaction taking place between antioxidant and free radical;Here, the same electron transfer mechanism to work, just different purpose, is to produce energy.

Riboflavin is part and parcel of the two kinds of energy catalytic coenzyme: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN).Remember the name is not important, it is important to know the coenzyme in the reaction to donate electrons this ability, can help the body produce energy through the diet.

When the body breaks down food, it will break chemical bonds.Damage is a result of these key electronic release.Riboflavin as one of their job is to capture the electrons, and help to release it to use every ounce of energy for your body.

Vitamin B2 will not only help glucose, amino acid and fatty acid metabolism, drugs and steroids can also help the body metabolism, and helps to convert tryptophan to nicotinic acid.

Riboflavin deficiency with the other the lack of B group vitamins, especially the nicotinic acid and pyridoxine;Athletes, alcoholics, and pregnant women are lack of high risk groups.But the riboflavin is widespread in the diet, not reported oral toxicity.

vitaminB3(nicotinic acid)

• What is it?A water-soluble B vitamins, and intake of food into energy.
• What effect does it have to human body?Auxiliary convert food into useful energy.Nicotinic acid can also support a healthy nervous system, brain, digestive system and skin.
• Where can I find it?But many foods contain nicotinic acid, chicken, green leafy vegetables, corn, wheat, and the fish is a good source of food.

Like many other B group vitamins, nicotinic acid is essential for energy production.Therefore, it will help in the gut food into cells, and the energy for the body.

Vitamin B3 to complete these important function, because it is two kinds of coenzyme - nicotine ideal adenine dinucleotide (NAD), and nicotine ideal adenine dinucleotide phosphate (NADP) components.Don't obsess over the lengthy and complicated name, but rather to focus on their function.

To NAD and NADP and riboflavin coenzyme functions are very similar.They raise electron transfer in REDOX reaction, especially in the huge amount of nutrients in the process of the molecules.You can see another common theme?Electron transfer provides your body USES a lot of energy, the B group of vitamins (including niacin) play an important role in these processes.

If you do not get enough of nicotinic acid and nicotinamide ideal (nicotinic acid derivatives), there will be in danger of suffering from pellagra.But the nicotinic acid exist widely in plant and animal food, daily intake below 50 mg vitamin B3 is basically nontoxic.

vitaminB5(pantothenic acid)

• What is it?Water-soluble vitamins B, is vital for your food into energy.
• What effect does it have to human body?It is necessary to sustain life coenzyme (coa), as part of the in the synthesis of fat, hormone and blood composition play A role.
• Where can I find it?Gut, milk, avocado, seeds, and broccoli containing such important vitamins.

Not only you need pantothenic acid (also known as vitamin B5), it is also very important to all mammals.The water-soluble nutrients is synthesized by plants and bacteria, it is one of the most important coenzyme, coenzyme A in the body of the main precursors.

The vast majority (95%) of coenzyme A exists in cells within the mitochondria (power plant cells).As part of coenzyme A, vitamin B5 is dietary carbohydrate, fat and protein into energy when needed.This kind of role in energy metabolism is very complex, involving multiple chemical circulation, but it and other B vitamins is very similar to participate in energy production.If you want to delve into, see how the kreb cycle.

Coenzyme A also need to participate in many of the synthetic reaction, including cholesterol, hormone, vitamin A, vitamin D, and the synthesis of melatonin (the sleep hormone).Vitamin B5 and through decomposition of coenzyme A in the liver of toxins.

Pantothenic acid is easy to find in the nature, so pantothenic acid deficiency is rare.You also don't have to worry about its oral toxicity, because it has never been found in humans.

vitaminB6

• What is it?A water-soluble B vitamin, can assist more than 100 kinds of enzymes in the body.
• What effect does it have to human body?Through different neurotransmitters, the sleep function, immune function and cardiovascular health.Secondary metabolism of amino acids.
• Where can I find it?Beans, banana, potato, meat, and nuts.

The characteristics of multifunction is vitamin B6.It involves at least 100 kinds of reactions in the body, and has a variety of forms, they can help make the coenzyme helps to protein and amino acid metabolism.These coenzyme can help transfer and decomposition of amino acid, remove their carbon atoms and so on.

All cells need these features, so vitamin B6 has extensive influence to the human body.The following are some of this vitamin in it work important systems and processes:

• Glycogen (stored in the body of a large sugar molecules) into glucose (a sugar) can be used as energy
• The immune function, by supporting the generation of immune cells
• Regulating hormones
• Fat metabolism
• Affect the nervous system of the neurotransmitter synthesis
• Adjust the amino acid litres of blood concentrations of cysteamine acid, which is very important for maintaining cardiovascular health

Vitamin B6, riboflavin, nicotinic acid and zinc is required to activate, so you need to contain balanced vitamin B6 and zinc, vitamin B6 and supplementary food source.But long-term intake of more than 100 mg a day can produce side effects, including neurotoxicity.

vitaminB7(biotin)

• What is it?A water-soluble B vitamin, containing sulfur and can support the production of energy.
• What effect does it have to human body?Can regulate gene expression, support and bone hair care, promote cell signal transmission, and help to produce glucose from the carbohydrate substances.
• Where can I find it?In a lot of food, especially fish, whole grains, yeast, liver, and avocado.

Biotin (vitamin B7) is part of the deformation of various magic.

Glucose is the energy used as a simple sugars, it usually come from carbohydrates.But the fat and protein enzyme reaction of biotin participation also become an important source of energy.

Vitamin B7 can also help to adjust some gene expression, because it will affect the important proteins called transcription factors (help to read the DNA code of protein).Biotin and the relationship between DNA than that, it also can modify special proteins help organize DNA in the nucleus.This process may also affect gene regulation.

The effect of biotin and more obvious, which is able to maintain healthy bones and hair.

Vitamin B7 deficiency is rare, because it can through the intestinal bacteria synthesis (although we do not know how much you actually can absorb).Biotin also exists in a healthy diet, and there are no reports of toxic effects.High doses may interfere with certain laboratory testing, if you before the lab tests are taking high doses of biotin, please be sure to tell the doctor.

vitaminB9(folic acid)

• What is it?Is essential for the construction of DNA and RNA of a water-soluble B vitamin.
• What effect does it have to human body?Can adjust the metabolism of cells and cell division, and its role in DNA and RNA, it can support healthy tissue growth and regeneration of red blood cells and immune cells.For fetal development is very important, so pregnant women and women must get enough folic acid.
• Where can I find it?Beans, fortified cereals, asparagus, broccoli and spinach contains folic acid.

If you think about it in the body of the function, can understand the importance of folic acid during pregnancy.Vitamin B9 is important for the construction of DNA and genetic material;It also has important role in cell division.This two kinds of processes for fast growing fetus is very important.

The role of vitamin B9 in DNA and cell division is very important to the whole human life cycle, folic acid and regulating the relationship between the cell metabolism of coenzyme.Your red blood cells and immune cells also needs folic acid.

Your body if not enough vitamin B9, might make your cardiovascular health at risk.Folic acid can help will increase amino acid cysteamine acid into a sulfur amino acid;Research has proved that the high concentration in the blood level of cysteamine acid had a bad effect on the cardiovascular system.

The need for folic acid during pregnancy will increase.Recommended intake of pregnant women (RDA) from 400 micrograms to 600 micrograms of normal adults.Folic acid deficiency and low birth weight in babies during pregnancy is associated with increased and neural tube defects.To avoid these problems, all school-age reproductive women get 600 micrograms of folate or folic acid every day.

vitaminB12Cobalt amine (element)

• What is it?A water-soluble B vitamin, but as a coenzyme in the folic acid metabolism.
• What effect does it have to human body?Has found that it can support the cardiovascular and nervous system health, protect nerve cells, and play a role in the synthesis of DNA and red blood cells.
• Where can I find it?Animal products contain B12, because it can only be made by the bacteria in the gastrointestinal.Seafood, beef, fish and eggs, and other foods contain vitamin B12.

Ok you don't need to understand the chemical composition of a vitamin B12 can get all the benefits;B12是化學結構最複雜的維生素，也是唯一含有鈷金屬的維生素，這種金屬在人體中很稀少。

The complexity does not prevent vitamin B12 in a variety of ways to help maintain a healthy.It helps to:

• Folic acid metabolism
• The synthesis of DNA and red blood cells
• Maintain normal mood
• To maintain the healthy level of cysteamine acid concentration, in order to protect your heart and brain

The process of absorption of vitamin B12 is not simple, the human body needs two stages was able to absorb the B12.Microorganisms make you from the diet of B12, which means that they are attached on the protein.First of all, your body gets protein from B12 decomposition;It will then vitamin combined with made of different proteins in the stomach.But be sure to have these two steps to ensure that it is absorbed.

Vegetarian and vegan was susceptible to vitamin B12 deficiency, because they don't eat meat products, and that's the main source of vitamin B group.They may need to take a supplement.No matter intake level, at present have no adverse effect on record.

vitaminC(ascorbic acid)

• What is it?A water-soluble vitamin, can in the human body as an antioxidant, coenzyme, and catalytic many physiological processes.
• What effect does it have to human body?To protect you from free radical damage, support healthy collagen generation, it will affect your skin and systemic connective tissue.Vitamin C is also beneficial to the immune function andCardiovascular health.
• Where can I find it?You may have known citrus fruit of vitamin C, but you can also from spinach, bell peppers, kiwi, Brussels sprouts, berries, tomatoes and broccoli to intake.

Vitamin C may be human nutrition in one of the most nutrients by man to understand, this is a good thing.

Role is an essential part of the vitamin in the body as an antioxidant.It will release the electronic anytime and cause oxidative damage in the compound.Therefore, it helps to protect cells in the body and support for optimal health.

The skin is one of the main beneficiaries of vitamin C.It helps to stimulate skin cell proliferation, and support the production of collagen in the skin.Collagen is the skin and the the connective tissue protein in the body.It's good for the healing of the wound and can help reduce the appearance of wrinkles.

There is plenty of evidence to support the role of vitamin C in immune health.Vitamin C helps to promote produce antibacterial cells, such as white blood cells.Powerful white blood cells can help protect the body from invaders and keep healthy.White blood cells can also accumulate vitamin C to protect itself from its oxidant damage to destroy pathogens.This essential vitamin antioxidants help white blood cells from oxidation.

Vitamin C is make up for a lack of vitamin C content in the average diet a good method.vitaminC通常是無毒的，但非常高的劑量（幾克或更多）可能引發或導致腸胃不適。

vitaminD(ergocalciferol)

• What is it?Is often called the sunshine vitamin, it is produced when the skin bask in the sun a fat-soluble vitamin.Though often referred to as the vitamin, but its role is more like you a hormone in the body.
• What effect does it have to human body?Vitamin D因其在鈣的吸收和利用中的角色，能支持骨骼健康。此外它還通過維持在正常範圍內的健康血壓來支持健全的免疫功能、情緒和心血管健康。
• Where can I find it?The sun can help you make vitamin D, but many people still lack.So should replenish fatty fish and fortified cereals and dairy products.

Vitamin D, there are two main forms: ergot calcification cholesterol and bile calcification sterol, known as vitamin D, respectively₂And D₃.Vitamin D₂Is usually artificial, used to strengthen food.Your body with the help of ultraviolet B (UVB) make vitamin D₃.Only the sun 15 to 30 minutes is enough to produce large amounts of vitamin D.But this process is how to work?

UVB rays from the sun and is present in the skin called the hydrogen 7 - to the original form of cholesteryl vitamin D interaction.When these rays hit 7 - to hydrogen cholesteryl, it will change the molecular structure become a kind of activation in the form of vitamin D in advance, known as 25 - hydroxyl vitamin D.Transformation completed, 25 - hydroxyl vitamin D in the blood, liver and kidney will then start to participate in, to ensure that the circulating vitamin D was further activation into all of the available forms.

Vitamin D in the human body is one of the main purposes of bone growth and supportTo maintain healthy bones, which is based on the ability of the calcium content in serum vitamin D helps to regulate.This delicate balance control by the parathyroid gland;When the human body to detect the serum calcium concentration is low, the gland to secrete a hormone, increase the number of active vitamin D in the blood.

Normalizing vitamin D increase in serum calcium concentration.The process is as follows:

1. Increase the intestinal absorption of dietary calcium.
2. Promote the resorption of calcium through the kidneys filtering.
3. When insufficient dietary calcium concentration, we get calcium from bones.

In addition, vitamin D has been shown to support healthy immune function, mood, and maintain healthy blood pressure is within the normal range.

Your body can really with the help of the sunlight make vitamin D.But vitamin D deficiency is common, many people are lack of vitamin D, especially live the more the farther from the equator.This has a lot to do with the sun Angle, the lower position the sun in the sky, the more UVB by earth's atmosphere filters out.So taking vitamin D supplements is necessary for you to get vitamin D is effective and safe method.

vitaminE(tocopherol and fertility triene phenol)

• What is it?With antioxidant ability of any one of eight kinds of fat soluble molecules.
• What effect does it have to human body?Its function is effective antioxidant.vitaminE可防止氧化損傷，並有助於維護細胞膜。它也參與Cell communication.
• Where can I find it?Vegetable oils, nuts, green vegetables, blackberry and broccoli are some foods containing vitamin E.

Most of the vitamin is auxiliary, ACTS as the auxiliary chemical reaction of coenzyme.But like to work independently, vitamin E and this potent antioxidant effect is indisputable.

Besides from the environment of free radicals, whenever your body turn food into energy, also can produce free radicals.If not be competent, they are harmful to human body.

Vitamin E and other antioxidants neutralize these potential oxidative damage, to protect your cells.Since it is fat soluble, vitamin E is especially effective to prevent fat oxidation, regardless of fat oxidation occurred in the intestinal tract, blood, tissue and cell membrane.

Vitamin E also play a role in immune function.Link, it helps to promote different immune cells and play a role in immune cell signal transmission, both of which can support the immunity.This essential vitamins can even maintain a healthy blood vessels, support cardiovascular health.

Adult recommended intake (RDA) for 15-19 mg a day, but adult dietary vitamin E intake on average is below 10 milligrams a day.According to the report, the uptake of vitamin E every day, usually need to 200-800 mg curative effect is produced.

This may seem a lot, but oral vitamin E are relatively non-toxic.In a few related to a lack of vitamin K or use can treatment of cases, more than 1000 mg daily dose could increase the bleeding time.

Vitamin K(leaf quinone,Menadione)

• What is it?A kind of fat-soluble vitamins, can be combined with calcium and affect the coagulation process.
• What effect does it have to human body?It is helpful to activate protein, support blood clotting and bone health.
• Where can I find it?Green leafy vegetables, broccoli, blueberries, olive oil, eggs and grapes contain vitamin K.

Vitamin K from German koagulation (clotting);So you can understand the main function of vitamin K in the human body.The fat-soluble vitamin is the key to support help normal blood coagulation process, it involves at least five kinds of regulating the activity of blood coagulation protein synthesis.

Vitamin K can also help the body created for calcium binding protein, this is the relationship between vitamin K and bone health.It for bone remodeling (new material to replace the old bone tissue) is very important, this process is absolutely necessary for maintaining bone health.

There are three kinds of forms of vitamin K.The first (K1) exist in green plants and nutritional supplements.K2 is produced by bacteria, some of which live in your intestines.Finally a form (K3) is a synthetic, used for animal feed.Natural forms of vitamin K1 now as I wonder if high doses toxic.Due to vitamin K is essential to the human body blood coagulation process, so the excessive intake of vitamin K from the diet may interfere with anticoagulant drugs.If you are taking anticoagulant drugs, had better be in vitamin K before consulting your doctor first.

It is known vitamin nutrition partner-minerals

Vitamins and minerals is vital to your health.In fact, they often synergy.Please refer to the minerals guide for the other half of the essential micronutrients puzzles.

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