Apr2014_GET TO KNOW YOUR HEALTH
While an apple a day is said to keep the doctor away, as it turns out, it is a little more complicated than that. Our body requires a fairly constant energy input, including a steady supply of a broad range of substances required for normal and healthy functioning, most of which fall into the categories of Vitamins and Minerals.
All in all there are 13 vitamins (organic substances) required for normal cell function, growth and development. These include vitamin A (rentinol), B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid), B12 (Cyanocobalamin), C (Ascobic Acid), D (Cholecalciferol), E (Tocopherols) and K (Phylloquinone). These are can be classified into two groups, fat soluble and water soluble. Fat soluble vitamins (A, D, E, and K) bind to fat in the stomach and are then stored in the body for later use. We are less likely to be deficient in these and they are more likely to build up in the body to toxic levels, usually from specific overconsumption or over dosage of supplementation. The rest of the vitamins are water soluble, meaning that they can be absorbed directly by cells. When in excess, these vitamins are flushed out with our next bathroom break (and yes, that is the reason your pee turns a shade of radioactive about 3 hours after a multivitamin). As a result these vitamin levels need to be replenished more frequently.
On top of that list there are these other things called dietary elements, otherwise known as minerals. These chemical elements are inorganic substances required by living organisms excluding the big four elements of carbon, hydrogen, nitrogen and oxygen. They can be classified into two categories, macro (large quantity needed) or trace (small quantity needed). The macro elements include Potassium, Sulphur, Chlorine, Sodium, Calcium, Phosphorus and Magnesium while the trace elements include Iron, Zinc, Cobalt, Manganese, Copper, Iodine, Selenium and Molybenum. Just to complicate things even more there are ultratrace amounts of some elements (e.g. Boron, Chromium) that are also thought to be essential. While the total number of chemical elements that are absolutely needed for any one organism are unknown, for mammals (including humans) we know the number is definitely over twenty. It makes eating your veggies seem pretty simple now, doesn’t it!
Vitamins and minerals are essential for normal growth and development of the human body, from the moment of conception through until the moment we die. While trying to not be boring, here is a lightning fast rundown of a few:
Vitamin A – is essential for good vision, helps with blood cell production and regulates cell growth. Pregnant women should seek advice before taking a supplement containing a high Vitamin A dose.
Vitamin D – is vital for normal calcium functions, immunity and nervous system functioning. It can be gained from dietary sources or UV sunlight. Due in part to the success of the slip, slop, slap campaigns, up to 40% of Australians are deficient in Vitamin D. The risk of deficiency also increases with age and body weight.
Calcium – is crucial for development of bones and teeth and also helps with muscle function, blood clotting and nerve signalling. It is important to meet the daily requirements along with Vitamin D, especially in women to ward off Osteoporosis.
Iron – is an essential component of haemoglobin which is what carries oxygen on our red blood cells. It is also involved in the production of collagen, neurotransmitters and hormones. Iron requirements increase during pregnancy however don’t overdo it as it can cause gastro intestinal distress.
Potassium – is an electrolyte that is essential for keeping a steady heartbeat, nerve conduction and muscle function. Specific potassium supplementation is only available under medical supervision as just like a bad dance partner, it can make your heart fall out of time.
Vitamin B12 – offers a helping hand in cell creation, protection of nerve cells and will even help to reduce the risk of Alzheimer’s. Deficiencies are common as we age and supplementation is often necessary.
Other B Vitamins – are used in cell growth, food metabolism and energy production. They are also involved in skin, hair, eye, liver and nervous system health, and some reduce the risk of heart disease.
That just about covers it for the moment. Hold onto this Grapevine so you don’t forget anything covered in the article as next month we will be covering what all this means to your health and what some signs of deficiency will look like. If you can’t wait though, or have any other questions or want any advice, as always, just drop into the pharmacy for a chat or see another local healthcare professional.
Written by Andrew Harvey, (Your local pharmacist)
Dayboro Pharmacy Phone 3425 1435
Mon – Fri 8.30am – 5.30pm Sat 8.30am – 12.30pm
