Vital Information About Vitamins & Your Health

[View this email in your browser]( Vital Information about Vitamins & Your Health Half of all American adults—including 70% of folks over 70—take a vitamin regularly. A third of those use a comprehensive multivitamin pill, according to Harvard’s T.H. Chan School of Public Health. Vitamin D is the most frequently taken single vitamin supplement. But do you really know what vitamins—from food and/or supplements—do for your body and brain or if you are getting enough to fuel a healthy, long life? According to the National Health and Nutrition Examination Survey, 95% of folks in this country don’t get the daily requirement for vitamin D, 84% for vitamin E, 45% for vitamin A, and 46% for vitamin C. Clearly, many people need to up their vitamin intake. Basics: The CDC says that women of child-bearing age should take a supplement of 400mcg of folate (B9) daily—in addition to eating a diet rich in broccoli, Brussels sprouts, leafy greens, chickpeas, and kidney beans—to help prevent neural tube defects and spina bifida in their offspring. And many people don’t get enough vitamin D through sun exposure, especially during cold winter months, so a supplement may be useful. Also, vegans and some vegetarians may have a hard time ingesting enough vitamins to help maintain a healthy metabolism, bones and immune systems, form red blood cells, and maintain the central and peripheral nervous systems. A 2022 study in the journal Nutrients says that intake and levels of vitamin B12 are generally lower in vegetarians and vegans that in meat-eaters. Meat-eaters, on the other hand, are more likely to be deficient in vitamins E and folate. If you do take supplements, aiming for something around each vitamin’s RDA (recommended daily allowance) is generally optimal. So read on! The Basics of the Bs and A, C, D, E, & K Research has provided many insights into just how important these nutrients are. The Buzz About Bs: There are eight B vitamins that are essential to your bodily health. They are all grouped together because they have related functions—helping the body turn fat, protein and carbs into energy and helping in the production of DNA and RNA. A variety of B vitamins are found in seafood, poultry, eggs, dairy, beans, leafy greens, seeds, and some fortified breakfast cereals. [B1]( (thiamin), [B2]( (riboflavin), [B3]( (niacin) and [B5]( (pantothenic acid) all help convert calories into energy and are important in maintaining the health of your brain, skin, hair, muscles, and nerve function. B5 also helps your body maintain healthy levels of fats, neurotransmitters, steroid hormones, and hemoglobin. [B6]( (pyridoxine) helps convert tryptophan to niacin and the neurotransmitter/hormone serotonin, which is important in regulating sleep, appetite, and moods. It also helps make red blood cells and effects immune function and cognition. [B7]( (biotin) helps enzymes break down fats, carbohydrates, and proteins in food and also helps regulate gene activity. Fun fact: The name biotin come from the Greek for life or sustenance, since the nutrient is vital for healthy fetal development and for the health of your skin, hair, eyes, liver, and nervous system. [B9]( (folate) helps protect a fetus from neural tube defects, and is important for new cell creation and for heart and gastrointestinal health. Another fun fact: B9 is called folate because it is found in foliage, like spinach and other leafy greens. [B12]( (cobalamin) is important for making new cells and breaking down some fatty acids and amino acids (the building blocks of proteins). It also helps make red blood cells and DNA and protects nerve cells. For more info, check out “[Everything You Need to Know About Vitamin B12 (Cobalamin)]( B smart about taking B supplements: [B vitamins]( contain what are called methyl groups—chemicals that play a role in a wide range of bodily functions. But those methyl groups can only do their jobs when the vitamins go through a process in your body called methylation. Some folks have bodily systems that are good at that—but some (around 30%) are not able to because of a genetic mutation. So, taking vitamins that are already methylated helps make sure you get access to the nutrients they need. For an in-depth rundown, check out “8 Types of B Vitamins and Their Benefits.” The Powerful Five: Vitamins A, C, D, E, K [Vitamin A]( helps maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. The RDA is 900mcg for males and 700mcg for females. You can also boost your vitamin A levels by taking in beta carotene (there’s no RDA for beta carotene). In the body it is converted into vitamin A and offers the vitamin’s benefits, plus it helps control inflammation (as an antioxidant) and supports eye health. Check out “[Have You Heard of Beta Carotene? Here Are the Top 5 Benefits]( [Vitamin C]( is used by the body to make collagen, neutralize unstable cell-damaging molecules, strengthen the immune system, and make the neurotransmitters serotonin and norepinephrine. For more information go to “[What Does Vitamin C Do? Immune Health, Skin Benefits, and More.]( D]( helps maintain healthy blood levels of phosphorus and calcium—which strengthens bones and teeth. I recommend D3. For details on the benefits of this vitamin check out [“Vitamin D: 6 Researched Benefits.”]( [Vitamin E]( helps protect cells from damage from unstable molecules and it also protects vitamin A. For an explanation of the different forms and the wide-ranging benefits check out [“The Different Forms and Benefits of Vitamin E.”]( [Vitamin K]( comes in two forms—K1 from green plants and K2 from gut bacteria, meats and cheeses. The NIH Office of Dietary Supplements say your body only absorbs 4% to 17% as much K1 from spinach as it does from a tablet. Vitamin K can affect blood clotting; ask your doc if it is safe for you. Many docs recommend vitamin K2 to support bone calcification. There is no recommended daily allowance. To learn more, visit the iHerb.com blog, [“Vitamin K Health Benefits, Deficiency, Food Sources and More.”]( Chickpea "Tuna" Salad When it comes to fast lunches and snacks, look no further than this shockingly delicious and totally vegetarian recipe — which is also a great way to incorporate more vitamin B9-rich chickpeas into your diet! It’s a bright, super flavorful, one-bowl salad that serves tuna salad satisfaction without actually including any fish! Make it by using chickpeas, which have an amazing meaty texture — plus tons of protein and fiber to keep us feeling full and fueled, as well as folate (B9). Plus lemon, capers, dill, and a wonderful crunch from shallots and celery. [Get the Recipe]( This newsletter is not a substitute for your physician’s advice and the claims have not been evaluated by the FDA and are not intended to treat, cure or prevent any disease. Know someone who might be interested in this newsletter? Please share it with them! First time reading? [Sign up here.]( [Facebook]( [Instagram]( [Twitter]( Copyright © 2024 ZoCo Productions LLC, All rights reserved. You're receiving this email because you signed up for a ZoCo Productions newsletter. Our mailing address is: ZoCo Productions LLC 555 W 57th St.New York, NY 10019 [Add us to your address book]( Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](.