Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development. Without vitamins the body cannot survive.
The term vitamin is derived from the phrase vital amine. There are two types.
Fat-soluble vitamins (A, D, E and K) are usually found in meat and meat products, animal fat and vegetable oils, dairy products and fish. They are transported around the body in fat, and your body stores any excess in the liver and fatty tissues. This means you don't need to get them from food sources every day.
Water-soluble vitamins (B, C, folic acid) are found in meat, fish, fruit, vegetables and wholegrains. They are transported around the body in water. This means your body can't store them because you pass the excess through urine. You need to eat foods containing these vitamins every day. Water-soluble vitamins can be destroyed by cooking, so steam and grill rather than boil.
Most vitamin supplements have been extracted from natural foods.
- Vitamin A comes from fish-liver oil.
- Vitamin B comes from yeast or liver.
- Vitamin C is often extracted from small berries in roses.
- Vitamin E is extracted from soy beans or maize.
Vitamins may also be synthetically manufactured, but synthetic vitamins are not always as effective as their naturally-derived equivalent.
The best time to take vitamins is during the day, after a meal.
Never take supplements on an empty stomach - they will quickly pass out in your urine. This is especially true for the B and C vitamins that dissolve in water.
The fat-soluble vitamins A, D, E and K can be stored in the body for up to 24 hours and are sometimes stored in the liver for even longer.