Download March 2013 The Miracle We All Seek

A Monthly Feature
of
Yates County
Public Health
March 2013
The Miracle We All Seek
In the course of living your life, do you try to meet the demands of everyday living while still keeping in mind all
the things we learn we should do to stay healthy? Try this, do that, avoid this… Well, it can be enough to push all
your buttons! Research scientists all over the world work to discover therapies and new uses for materials that
have been around us in our environment for eons. Whoever the scientist or group of scientists is that may
discover the right combination of treatments or application of medications that will solve the very complex
puzzle called cancer will be the answer to everyone’s prayers. In the course of all this study, researchers have
spent a great deal of time learning more about vitamins and how they affect our systems.
What vitamins are we talking about? How about those that are mostly needed - vitamins A, B complex
(thiamine, riboflavin, niacin, pantothenic acid, biotin, B-6, B-12, and folate), C, D, E, and K. Most people get all
the vitamins they need from their food, but many people take vitamin supplements; however, some vitamins
can cause problems if one overdoses on them. It’s one of those things that more is not necessarily better. An
overdose can cause problems with medical tests and interfere with medications. Consult with your health care
provider before taking supplements.
Vitamins have been the topic of a great deal of research. Why are they so important to us?

Vitamin A – a fat-soluble vitamin absorbed into the body and stored as needed - Vitamin A is needed for
adequate vision development and cellular growth and maintenance.
Sources include organ meats,
vegetables like sweet potatoes, carrots, spinach, turnip greens, and fruit like cantaloupe.
 Vitamin B Complex –water soluble and include B1-thiamine, B2-riboflacin, B3-niacin, B5-pantothenic
acid, B-6, B7-biotin, B9-folate, and B-12. These vitamins are essential for growth and development and
other bodily functions.
 B1 and B2 help the body produce energy and have an effect on enzymes that influence muscles,
nerves, and heart.
These vitamins are found in cereals and whole grains. B1 is found in
potatoes, pork, and seafood. B2 is found in bread, dairy products, liver, and leafy green
vegetables.
 B3 helps in energy production in cells and helps maintain healthy skin, nervous system, and
digestive system.
B3 is found in liver, fish, chicken, lean red meat, whole grains, nuts, dried
beans, and enriched grains.
 B5 affects normal growth and development.
and is found in almost all foods.
 B6 helps the body break down protein and helps maintain healthy red blood cells, nervous system,
and influences the immune system.
and is found in fish, liver, pork, chicken, potatoes, wheat
germ, bananas, and dried beans.
 B7 helps to break down protein and carbohydrates and helps in the production of hormones.
This particular vitamin is made by bacteria that inhabit the intestinal tract and can be found
in peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit.
 B9 helps the body cells make DNA and involved in the production of red blood cells.
Found in leafy green vegetables, liver, citrus fruits, nuts, peas, dried beans & wheat bread.
 B12 aids in growth and development and assists in producing blood cells, in the function of the
nervous system, and helps the body use folic acid and carbohydrates.
Found in eggs, meat,
poultry, shellfish, and dairy products.
Deficiencies in B vitamins can cause anemia, tiredness, loss of appetite, abdominal pain, depression, muscle
cramps, numbness & tingling in arms and legs, respiratory infections, hair loss, eczema, poor growth, and birth
defects. This is why it is so important to have fruits & vegetables every day!
For all Yates County employees
and area residents

Vitamin C comes to mind when you think of fruit . Vitamin C is so important in daily living. Since it is watersoluble, it’s necessary to replenish your supply every day because it is not stored in the body as fat-soluble
vitamins are. “C” is needed to help prevent cell damage, to help build and repair body tissues, help the body
form collagen for blood vessels, bones and cartilage, help absorb iron from plant-based foods, and support
the body’s immune system. You should be able to get enough vitamin C each day by eating fresh fruit and
vegetables, although, overcooking the vegetables loses some of the vitamin C within. In days gone by, British
sailors were known as “limies” because doctors discovered that people who were at sea for months on end
without access to fresh fruit or vegetables often got “scurvy”, a deficiency of vitamin C. The ship captains
began carrying limes on board ship for access to this important daily vitamin.
Other sources include
guava, kiwi, strawberries, cantaloupe, papaya, pineapple, mango, raw red and green sweet peppers, brussels
sprouts, broccoli, sweet potatoes, and cauliflower. Deficiency in vitamin C can cause anemia, bleeding gums,
infections, dry splitting hair, and poor wound healing.
Vitamin D – called “the sunshine vitamin” because your body produces vitamin D when the skin is exposed
to sunshine for as little as 15 minutes. Many people are deficient in vitamin D because they have little
exposure to sunlight or because they use sunscreen to block out the UV rays to help protect against skin
cancer. Those people who live in climates where there is limited exposure to sunshine may be deficient. As a
result of limited sunshine exposure, the body does not get a chance to make vitamin D. That is when it is
necessary to obtain Vitamin D through consuming foods or supplements rich in vitamin D.
Vitamin D is necessary to help in the normal absorption of calcium and phosphorus, minerals needed for
strong bones and teeth. Vitamin D also helps support the normal function of the immune system in resisting
some types of diseases. Lack of vitamin D can cause children to have weak bones, a condition called rickets.
Adults deficient in Vitamin D can develop soft bones called osteomalacia and actually lose bone mass causing
fragile bones, which is called osteoporosis. The recommended dietary allowance for Vitamin D is 600
International Units per day for children, teens, adults, pregnant women, and breastfeeding children, and
adults age 71 + need 800 IU/day.
Sources of Vitamin D in foods are eggs, sardines, salmon, milk, yogurt,
and fortified cereals, breads, and orange juice. Since toxicity can develop from too much Vitamin D, it’s
recommended that one not get more than 4000 IU (even less for children under age 9), each day from food
and supplements.

*One large research study of active duty military personnel in the US found that those who were deficient in
vitamin D, were more likely to develop diabetes. Women who were deficient during the first trimester of
pregnancy were more likely to develop gestational diabetes.
Other studies have linked low levels of vitamin D with increased risk for-common cold, bone fractures,
diabetes, cardiovascular disease, obesity, autism, Alzheimer’s disease, multiple sclerosis, chronic kidney
disease, perforated ear drums and greater need for steroids for asthmatics. Sufficient levels of vitamin D have
indicated people are less likely to develop Crohn’s disease or gastrointestinal disorders and have reduced
number of dental caries. High doses of vitamin D have actually been shown to help in the recovery from
tuberculosis.
One thing that scientists have struggled with regarding vitamin D, is the manner in which vitamin D is
measured in the body. An old, slow, but accurate method of measurement in the blood seems to be a more
reliable method than the new and fast methods that are often inaccurate.


Vitamin E –is a fat-soluble vitamin that needs fat in the diet to be absorbed. As an antioxidant, it helps protect the body from the effects of free radicals that damage cells. This
damage increases risk for cancer and heart disease.
Sufficient amounts of vitamin E
come from cereals, seeds, nuts, vegetable oils, broccoli and turnip greens. If a deficiency
exists, the nervous system and eyes are affected and a type of anemia can occur.
Vitamin K –water soluble vitamin needed for normal blood clotting and making bone
proteins;
green leafy vegetables, strawberries, milk, and eggs.
Are you taking anticoagulants? - Watch you vitamin K intake.