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The Juice on the Squeeze
What are Vitamins
Vitamins are a group of organic food substances and nutrients. They are found only in plants and animals and are needed by your body to maintain normal body functions. Vitamins are important for metabolism, growth, and physical well-being. In fact, did you know that the word 'vitamin' derives from experiments conducted early last century, which indicated that proper nutrition was dependent upon the introduction of one or several vital nitrogen-containing amines into the diet!
Do we really need Vitamins?
The operation of every cell in our bodies depends greatly upon vitamins. They are responsible for keeping cells strong, binding tissue, fighting infection, regulating metabolism, enhancing growth, behaviour, digestion and energy. Most importantly, they assist in forming bone, muscle and tissue.
Where do they get the Vitamins from?
Since the human body cannot synthesize its own vitamins, you must get your vitamins from the food and beverage you consume each day or alternatively, from dietary supplements.
The A to E of feeling great!
Different types of vitamins benefit different parts of your body. For all-round health however, it's essential to receive a well-rounded, balanced intake of vitamins. Here are some of the more important and well-known vitamins and their prime sources:
• Vitamin A was the first vitamin ever discovered and works on your
immunological system strengthening membranes and fighting infections. It also works on your eyes aiding vision; helps your ears by treating otosclerosis; helps jawbone and tooth formation; keeps healthy mouth membranes and gums; maintains your skin tone and even boosts your reproductive system. Fruits and vegetables rich in Vitamin A are mango, apricot, blackberry, cherry, avocado, passionfruit and tomato.
• Vitamin B complex is probably one of the most essential groups of vitamins for your health and well being. In fact, deficiencies in Vitamin B lead to anemia, weakness, lack of energy and headaches. There are twelve essential B vitamins: B1, B2, B3, B5, B6, B12, biotin, pantothenic acid, choline, folic acid, inositol and PABA. This group of vitamins act
together to be responsible for helping enzymes release energy from food, promoting better metabolism, giving cells plenty of oxygen, detoxify organs, stabilising and maintaining your central nervous system, aiding healthy skin and hair and preventing defective vision. Fruits and vegetables rich in Vitamin B are banana, cantaloupe, kiwi, mango, avocado, passionfruit, date, fig and guava.
• Vitamin C is by far the most essential vitamin. Many of its wonders still remain unknown but what we are sure about is that there are many more revelations to come on this vitamin wonderkind. It's most important functions are fighting infections, strengthening blood vessels and acting as a antioxidant for the body. Other reported uses of Vitamin C are the healing of wounds and burns (especially after surgery), decreasing blood cholesterol, reducing blood clotting and perhaps even offering protection against some cancer causing agents. Fruits and vegetables rich in Vitamin C are orange, cranberry, strawberry, lemon, lime, papaya, kiwi and mango.
• Vitamin D is often called the 'Sunshine' vitamin. Vitamin D helps your body utilise calcium and phosphorus, for the development of strong bones, teeth and healthy skin.
• Vitamin E is what some people call the 'love vitamin'. It guarantees that the organs have all the oxygen they need, strengthening blood vessels and capillaries and rejuvenating blood. It helps abrasions heal, reduces inflammation and scarring, but most importantly acts as a free radical scavenger. Fruits and vegetables rich in Vitamin E are blueberry, grapes, blackberry, kiwi, lemon, mango, plum, avocado and tomato.
Health tips from a Nutritionist
5 a day fruits and vegetables
Everybody is different but on an average the recommendation is 5 fruits and veritable a day. According to the new USDA MyPyramid food guidance program, there are portion sizes and recommended amounts of 100% juice for children and adults, depending on one’s age, gender, and level of physical activity.
100% fruit juices can play an important role in a healthy diet because they offer great taste and a variety of nutrients found naturally in fruits. These juices are fat-free, nutrient-dense beverages that are rich in vitamins, minerals and naturally occurring phytonutrients that contribute to good health.
100% juices are a convenient way for adults and children to get a part of their recommended 5 servings of fruits and vegetables each day.
Almost everyone needs to eat more fruits and vegetables.
A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.
Fruits and vegetables can protect your health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
Christiana Philippou Charidemou MS, RD, PhDcan
Registered Clinical Dietitian and Sports Nutritionist
Tel: 22-669773 Fax: 22-667452
Email: evelina@cytanet.com.cy |
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