It is 12 .30 here on that. And this is food for
thought. Thoughts of it were you by Neogentrics.
We were working on, for the last couple of days,
weeks, nutrition. Ways you can diet and be healthier.
Change the way you're eating so that you can
lose weight or at least eat a little bit better.
Can you believe we're down to the final two things
that I have to cover? Today we're going to cover
vitamins. And then in the next podcast, I might
actually do it today. So you'll probably see
two of them today. Just a heads up. It's going
to be on dietary minerals. Okay? And then we'll
be done with food, diet, and nutrition. Okay?
And we'll move on to the next half of caring
for your body. And then we'll go back into personal
skills. Okay? So first things first. What is
a vitamin? Simple question, right? Not such a
simple answer. First off, a vitamin is the name
given to nutrients, which are basically chemical
compounds that are vital to health and well -being
that cannot be produced or even synthesized within
our bodies. And some nutrients, therefore, have
to be ingested in the form of food or supplements.
Unlike dietary minerals, which are elements on
the periodic table, vitamins are molecules made
from the elements. Vitamin C, absorbic acid,
for example, is made of carbon, oxygen, and hydrogen
and is found naturally in nature and can be produced
by many animals, but not humans. Fruit bats or
even guinea pigs. Yeah, no, that also doesn't
make sense. What may be a vitamin to a human
may not be a vitamin to other animals. Dogs need
absorbic acid, but have a gene that can actually
make it. This is why you rarely see dogs eating
oranges. for that matter, plus you don't really
care for them. The human body needs 13 different
vitamins, and each one I'm going to go through
along with a list of foods that contain that
vitamin. On that note, if you think you may be
deficient in a vitamin or mineral, then you should
be properly diagnosed by a healthcare professional.
Self -diagnosis can be dangerous. Most people
get their daily vitamins from eating a well -balanced,
varied diet, including lots of fruits, vegetables,
and tandem with a lot of other things as well.
So I'm going to take a short break here, and
we'll get started when I come back on vitamin
A. Okay, and we're back. Like I said, we're going
to pick up with vitamin A, a .k .a. retinol.
It is often associated with your vision. The
vitamin helps us to see in dimly lit conditions
and it's important for color vision. Vitamin
A also helps strengthen the immune system and
is useful for healthy skin. In high levels, vitamin
A can damage unborn babies. Pregnant women are
therefore advised to avoid foods known to be
extremely high in vitamin A. With that being
said, you can get vitamin A from liver, including
pate made from liver, milk and dairy products,
oily fish such as salmon, trout, and mackerel,
vegetables especially carrots, sweet potatoes,
kale, lettuce, and even the not -so -well -known
butternut squash. Herbs and dry herbs contain
vitamin A, and some red spices, including paprika
and cayenne pepper, contain vitamin A as well.
Okay? Next is vitamin B1, which would be considered
thiamine. It is not stored by the body, so it
needs to be replenished every single day. Vitamin
B1 is common in many foods, and most people consume
enough that it's not really a problem. The vitamin
works with other vitamins in the B group to help
in the production of glucose and other essential
substances by breaking down food. Thiamine also
keeps muscles and nerves healthy in your body,
okay? With that being said, foods that are rich
in vitamin B1 would be nuts, including pecans,
pine nuts, and pistachios. Pork, many fruits
and vegetables as well, many milk and dairy products,
whole grain foods, and certain fortified breakfast
cereals. Not all of them, okay? Next is the vitamin
B2, known as riboflavin, if you want to pronounce
that. It keeps your skin and eyes healthy. It
is also important for the production of steroids,
red blood cells in your body. It also helps to
keep the nervous system in good working order,
okay? Vitamin B2 perishes if exposed to direct
sunlight, so that's why it's going to be in an
odd colored container when you buy the vitamins,
okay? Going back to what I mentioned before,
foods that contain it would be liver, including
the pate made from that liver, four or five cereals,
okay? Not all of them, but some. Cheese, wheat
bran. Oily fish, okay, that's the salmon, trout,
and mackerel. And mushrooms, believe it or not.
So if you don't like mushrooms, unfortunately,
that's one of the sources you can get it from,
but there are other alternatives as well, okay?
So with that, we're going to take a short break,
and I'll be back talking about vitamin B3, niacin.
Okay, and we're back. Like I said before, the
next vitamin is vitamin B3. It is niacin. It
helps break down food and produce energy. It
is vital to your digestive system and your nervous
system. This one's not as... It's really important,
but it's really just that simple. Again, it can
be found in liver, pate, bacon, sun -dried tomatoes,
fortified breakfast cereals. Wheat and rice bran,
the oily fish, milk, and eggs, okay? Next is
vitamin B5, pentothenic acid, okay? It's used
to process protein, carbohydrates, and fats in
our diets. B5 is found in most foods in low levels,
okay? There's not a lot of it in select foods.
And the ones that contain it is most meats, including
chicken, beef, and liver. Vegetables, including
potatoes, tomatoes, broccoli, mushrooms. Whole
grains, avocados, eggs, and fish. Not oily fish,
just fish. Okay? Next is vitamin B6. Okay? That
is paradoxin. It is used to break down and extract
energy from food that we eat. It's also important
for proper functioning of the nervous and immune
systems. Pyridoxin is also involved in the body's
creation of hormones and red blood cells. If
you're deficient on both of those, that's probably
why. You can get it from bran and whole grains,
nuts, especially pistachios and hazelnuts. Hey
look, my mom's favorite nut contains vitamin
B6. liver, pate, dried herbs, spices, raw garlic,
and seeds, including sunflower seeds. Next in
the B vitamins is vitamin B7, biotin. It is required
in the human diet, only in certain circumstances.
Um, intestinal bacteria usually produces more
vitamin B7 than the body needs on a daily basis
anyway. So it helps the body break down proteins,
carbohydrates, fats, and aids in the production
of glucose. Biotin also helps move carbon dioxide
around the body and out. Uh, it may help to keep
your skin, hair, nails healthy. Um, that's why
it's usually found in many, many cosmetic products.
Okay? So there's that. Um. The bacteria is basically
in our intestines, so that's where you can find
it. Egg yolks, oats, nuts, and fish are other
places you can find it. All right? We'll be right
back. All right. All right. We've covered most
of the B vitamins already. We're going to keep
going. There's only a few more left. Next is
the vitamin B9, folic acid. This one specifically
is crucial to many functions of the body, and
it is needed to produce and repair your DNA.
It is vital in supporting rapid cell division
and growth, such as in infancy and if you're
pregnant. The folic acid also plays an important
part in the fertility of both men and women.
So folic acid is also used to produce healthy
red blood cells and prevent anemia as well. And
foods that are rich in this are spinach, broccoli,
and Brussels sprouts, believe it or not, for
those who don't like it. Again, liver, okay?
So liver contains a lot of these vitamins and
minerals. Bean sprouts, brown rice, asparagus,
and again, fortified breakfast cereals, all right?
The last B vitamin is vitamin B12, cabalamins.
I know how that sounds. It is pretty stupid,
but it performs a key function in our bodies
that includes protecting and regulating our body's
DNA so it doesn't distort itself, as well as
fatty acid creation and the production of energy,
okay? Vitamin B12 performs its key roles in the
normal operations of the brain and your nervous
system as well. The other side to this vitamin
is that it has a complex molecular structure
and it can't be synthesized by plants or animals,
okay? As a result, it can only be found in seafood,
including fish, shellfish, crabs, and lobster,
liver, again with the pate, meat, cheese, eggs,
and fortified breakfast cereals, okay? The next
vitamin is vitamin C, okay? The ascorbic acid.
It is a vitamin, how do I put this, for humans,
okay? But not... for most other animals animals
still need vitamin c but have genes capable of
actually producing it so keep that in mind it
plays an important role in your body it include
which includes maintaining the um health of connective
tissues that support the body's organs and other
tissues as well essential in the production of
certain hormones powerful antioxidants it was
also thought to lower the overall risk of cancer
okay And places you can get vitamin C, most of
them which are already well known, would be citrus
fruits, oranges, lemons, limes, grapefruits,
etc. Other fruits, including black currants,
if you don't know what that is, look it up. Kiwi
fruit, strawberries, and vegetables, including
peppers, chili peppers, broccoli, spinach, and
cauliflower. So there's something to keep in
mind, alright? We're going to take another break,
and we'll be right back. Okay, okay, and we're
back. Next one on the list of vitamins I have
here is vitamin D, also known as calciferol.
It sounds as weird as that word is. It's not
really used too much, but that's what it's called.
It's unusual and required in the human diet only
in certain circumstances because we get most
of our vitamin D from the sunlight outside anyway.
And in certain climates or at certain times of
the year, we may not get... That's much exposure
to the sunlight, therefore we need to include
some dietary vitamin D. It is important in the
body for regulating the amount of calcium and
phosphate, which both contribute to healthy bones
and teeth. In the UK, the Royal College of Pediatrics
and Children Health, or RCPCH, estimated that
up to about 25 % of UK children are vitamin D
deficient, and these figures may be due in part
to changing lifestyles. You know, people spend
longer indoors and not being exposed to natural
sunlight may help explain the problem. I mean,
the US, Canada, and Finland have introduced schemes
where more vitamin D is available in diets by
fortifying the food and drinks that the people
buy and use. Okay, and that way children lacking
adequate vitamin D don't suffer from rickets.
And for those who don't know, rickets is a condition
that affects the bone development, making bones
soft and malformed, which can lead to deformities.
Okay, and you can get vitamin D from sunlight
10 to 20 minutes a week for a person with light
skin, 30 minutes a week for dark skin people,
oily fish, again, eggs, and fortified breakfast
cereals. All right. Next is vitamin E, tocopherol.
There are many different forms of vitamin E,
and it is common in a wide variety of foods.
It can protect the body against serious illness
such as heart disease and cancer, and it can
also help protect your eye health in older people.
Not against older people, for older people. It's
found in vegetable -based oils like sunflower
oil, olive oil, and peanut oil, seeds, and nuts.
Fruits and vegetables. Okay? It's one of those.
And finally, vitamin K1. Filoquinone. The vitamin
K is required for the modification of proteins
in food. And also for blood clotting and probably
for the development of strong healthy bones.
We're not quite sure on that one. Okay? It may
help protect the body from contracting serious
illnesses like heart disease and cancer as well.
Furthermore, it may help in the treatment of
Alzheimer's disease. Okay? This one can be found
in fresh vegetables, especially broccoli, spinach,
and kale, select cereals, and vegetable -based
oils as well, like sunflower oil, olive oil,
and peanut oil. And that's basically all the
vitamins that we know of and what they are and
what their functions are. Next, I will be covering
the last... topic in the health series that i
have for right now in dietary minerals in my
next podcast again i thank you guys for listening
and joining me in uh joining in here whitney
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great, great day. Be blessed.