THE IMMUNE SYSTEM AND VITAMINS’ ASSISTANCE
When we are sick or having coughs, colds or maybe sneezing, we always says “our immune system is weak! Your having cough take more Vitamin C”. But what is immune system? What are vitamins? What are the link that connect this two common words.
Let’s take a look of our immune system:-
The immune system is acting like a weaponry and defense system to our body. It consists of network of cells, tissues and organs that defends our body to bacteria, viruses, microbes, parasites and other harmful organisms that can enter our body and cause infections. Our immune system functions is to keep out those organisms and microbes and destroy them.
Immune system is the most complex and genius system in the human body, as it can remembers millions of viruses and release secretions that will enable to fight those microorganisms. The immune system works by means of communication. Cells organized to passed information to one cell to another in order to respond to an infection.
Once they were warned, it will be activated and start producing chemicals to launch its attack to the infection. However, if the immune system hits the wrong target diseases follows such as diabetes or if it is not functioning well, it may lead to chronic disease.
Oftentimes, especially in children, their immune system is not yet fully developed or for those old people who has weak immune system, we care for them and are afraid that infection might occur that will worsen the situation.
Especially when epidemic or pandemic occur such as HIV infection that threaten those in middle aged people. Or the Avian Flu, H1N1 infection and so on.
As the result of this, we tend to be cleaner in our body and environment, eat healthy food that promotes our immune system strength, and to take supplements and vitamins.
VITAMINS AND ITS ROLES AND FUNCTIONS
Vitamins are substances that helps our body especially the immune system to function normally. It normally found in food that we eat and often found in living things, that is plants and animals. The body cannot manufacture vitamins and must be supplied by dietary supplements or by the food that we eat.
Vitamins are important for vital living, preventing and curing of diseases or infections and assisting to the growth of bones and bone marrows. It is so important that it should be in our list when choosing meal for the day.
Here are the list of Vitamins:-
1. Vitamin A (Beta Carotene)
Vitamin A is a fat soluble vitamins which is a group of compounds that promotes vision, bone growth, cell division, reproduction, regulates the immune system and helps to produce white blood cells that helps to fight infection especially at the lungs, kidneys and bladder. They are powerful anti-oxidants that also helps fight cancer cells by neutralizing the free radicals. It also helps to lower cholesterol levels and guards us from heart diseases or strokes. It also helps to slow aging and induces wrinkle free body, slows down the progression of cataracts and helps to build lining in the eyes.
Vitamin A found in animals are called preformed vitamin A. It can be absorbed by the form of retinol. It mostly found in liver, eggs, whole milk and some fortified products.
Vitamin A found in fruits and vegetables are called provitamin A carotenoid . Mostly this is the form of vitamins we take. It can be found in carrots, squash, tomatoes or other orangey and yellowish fruits and vegetables besides from the green leafy ones.
2. Vitamin B1 (Thiamine)
Often referred as “Morale Vitamin” due to its essential contributions to our nervous system and mental attitude. It assists in body functioning, blood formation and plays a key role in generating energy. It is a water soluble vitamins and first discovered in Japan on 1913 by Umetaru Suzuki.
It is also used to treat digestive problems and AIDS as it boosts the immune system. Also assists in curing diabetic pain, heart disease, alcoholism, aging and a type of brain damage as cereblar syndrome.
It is mostly found in cereals, yeast, meat and wholegrains.
3. Vitamin B2
Vitamin B2 also known as Riboflavin or additive E101 is a water soluble vitamin in the B complex group. It is manufactured by the body in the intestinal flora and easily absorbed. Therefore, the need for this vitamin is constant.
It is mostly found as a central component of coenzymes flavin adenine dinucleotide and flavin mononucleotide. It is required for antibody formation and treating alzheimer’s disease, acne, eczema and epilepsy.
The food sources are eggs, mushroom, milk, green leafy vegetables, meat, fish, soybeans and almonds.
4. Vitamin B3
Also called Niacin or Nicotinic Acid and is a water soluble vitamin. It has two forms, niacinamide and inositol hexanicotinate. Derives from amino acid tryptophan and helps to dilates blood vessels, it helps adrenalin circulation, helps eliminates canker sores and bad breath, treats dizziness and ear ringing, aids in the functioning of the nervous system, protects from air pollutants and makes the skin healthy glowing. It mostly meets our body needs that a deficiency is very rare.
Poultry, fish, nuts, eggs and lean meat has vitamin B3. And also found in sunflower seeds, fish, salmon and tuna.
5. Vitamin B5
Vitamin B5 or often knows as Pantotenic Acid plays an important role in hormone secretion and involves in the synthesis and utilization of carbohydrates and fats.
Food consists of B5 is pouldtry, meat and vegetables especially legumes.
6. Vitamin B6
Also refers as Pyridoxine and the most important vitamins as it plays an important function in processing amino acids. Vitamin B6 transfers energy to the body. It helps to transmits impulses to our nerves and brain.
Food includes yeast, spinach, meat, bananas, tomatoes, fish, yellow corn and eggs.
7. Vitamin B7
A water soluble vitamin and also known as Biotin and often found in salmon, unpolished rice, egg yolk, liver , soymilk, legumes, cheese, royal jelly and cauliflower and brocolli.
It assists in proper metabolism, and is very important in hair care. Helps in cell growth and fatty acid production. It alleviates muscle pain and helps support adrenalin function, calmness and support immune system.
8. Vitamin B9
Another water soluble vitamin in B complex and also referred as Folic Acid, Folate or Folacin. This vitamin can be manufactured and often stored in the liver.
This vitamin is easily lost during cooking and urination so it is important to re-supply this vitamin. It helps to lessen the risk of heart disease, protects against food poisoning, helps in formation of red blood cells, and considered as the brain food.
But one most important role of B9 is assisting in developing the nervous system of a developing fetus by helping in the formation of nerve cells whereas protecting from birth defects.
It can consume through foods such as green vegatables, liver, wholegrains and beans.
9. Vitamin B12
Also known as Cobalamins and can be found in poultry, fish, lean food and milk. It often needed in DNA synthesis, formation of red blood cells, increases energy level, prevents nerve damage,
10. Vitamin C
Another water soluble vitamins and often referred as Ascorbic Acid. Mostly found in oranges, strawberries, tomatoes, all types of berries (cranberries, blueberries, etc), watermelon, brocolli, lemons, and all types of citrus fruits.
It helps in growth and repair of body tissues, a major anti-oxidant, protects from cancer, aids in the treatment of colds and coughs, pace up healing of wounds, protects against blood clotting, and helps lower blood pressure.
11. Vitamin D
A fat soluble vitamin that can be obtain from sunlight and fortified products such as milk and cheese.
Vitamin D is very important in islet cells that produces insulin, therefore preventing Type 1 diabetes. Also helps in calcium absorption that reduce risk of osteoporosis and helps regulates white blood cells.
12. Vitamin E
A fat soluble vitamin that is anti-oxidant and helps preventing heart disease, alzheimer’s disease, prevents toxicity in air pollutants and boosts healthy skin. It is mostly found in nuts and corns.
OTHER VITAMINS WE DO NOT KNOW
1. Vitamin F - or Linoleic Acid and improves heart rates.
2. Vitamin G - another name for Vitamin B2.
3. Vitamin H - or Biotin. Helps in fat metabolism, helps diabetic patient when given in high doses.
4. Vitamin I - another name for Vitamin B7.
5. Vitamin J - found in woody plants
6. Vitamin K - a fat soluble vitamin that helps promote bone health and blood clotting and often found in beef liver, cabbage, green tea and spinach.
7. Vitamin M - another name for Vitamin B9 or Folic Acid
8. Vitamin N - known as Thiotic Acid and helps regulates blood sugar levels
9. Vitamin O - stabilized liquid oxygen and no longer used in human consumption.
10. Vitamin P - Often referred as C Complex or Bioflavonoids. Mostly found in citrus fruits and onions.
11. Vitamin PP - Another name for Vitamin B3 or Niacin
12. Vitamin Q - or known as Coenzyme Q10 and used in treating patient with enlarge blood vessels in the skin, mucous membrane or brain.
13. Vitamin T - a blood health promoting substance found in sesame seeds.
14. Vitamin U - questionable vitamin found in uncooked cabbage.
Other Vitamin in B Complex
1. Vitamin B8 - or known as adenosine monophosphate and works as same as other vitamin B complex.
2. Vitamin B10 - also known as Para-aminobenzoic acid or PABA or referred as Vitamin R and a slightly water soluble vitamin. Often used in irritating bowel movement or patient of Peyronie’s disease. Although is not common in our list of daily vitamins.
3. Vitamin B13 - lack of it may cause Multiple Sclerosis and often found in whey and rooted vegetables. No official name been noted.
4. Vitamin B14 - no official name and found in wine; it works as same as vitamin B10.
5. Vitamin B15 - or referred as Pangamic Acid. It often found in apricots and corn and helps in improving liver health.
6. Vitamin B17 - some researchers suggested it as anti-cancer agent.
7. Vitamin Bc - Folic Acid
8. Vitamin Bh - known as Inositol and helps in promoting healthy hair, promotes calmness and helps to reduce cholesterol.
9. Vitamin Bp - knowns as Choline and is brain and liver aide.
10. Vitamin Bt- often referred as L-Carnitine. Supplementation is only used by patients with heart disease and body builders.
11. Vitamin Bx - Vitamin B10
12. Vitamin Bw - Vitamin H
DEFICIENCY / RECOMMENDED DAILY INTAKE / EFFECTS OF OVER-DOSING
VITAMIN NAME |
DEFICIENCY |
RECOMMENDED DAILY INTAKE |
EFFECT OF OVERDOSING |
Vitamin A |
night blindedness, rough and dry skin, loss of appetite, frequent fatigue |
3000 IUs for men and 2,333 for women |
headache and liver damage |
Vitamin B1 |
loss of appetite, constipation, weaknesses, feeling tired, insomnia, paralysis, mental depression, aches and pains |
1.4mg per day |
does not normally occur |
Vitamin B2 |
leads to tongue or gum sores, itching and burning eyes, retarded growth, dermititis, oily skin |
1.2mg per day |
does not normally occur |
Vitamin B3 |
bad breath, canker sores, pellagra- scalding rash or neck, headaches, fatigues, mental depression, muscular weaknesses |
15mg per day |
tingling and burning of the face, liver damage and stomach ulcers |
Vitamin B5 |
painful and burning feet, muscles cramps, stomach upset, skin irritations |
5mg per day |
exceeding 2,000mg may cause some common ailments |
Vitamin B6 |
nervousness, insomnia, skin eruptions, loss of muscular control, water retention, slow learning, mouth disorders, anemia |
1.5mg per day |
exceeding 200mg will cause neurological disorder developments |
Vitamin B7 |
may lead to extreme exhaustion, drowsiness, diarrhea, hair loss, dry and scaly skin, and numbness |
30mcg per day |
does not normally occur |
Vitamin B9 |
pre-mature gray hair, anemia, for pregnant women may lead to spina bifida- a congenital disease of the embryo |
400mcg per day but for pregnant women is 600mcg |
does not normally occur |
Vitamin B10 |
eczema, depression, digestive irritations |
---- |
------ |
Vitamin B12 |
bone loss, chronic fatigue, digestive disorder, drowsiness, memory loss, labored breathing, binge eating, spinal degeneration |
2.4mcg |
does not normally occur |
Vitamin C |
bleeding gums, swollen joints, slow-healing wounds and fractures, nosebleeds, bruises, skin hemmorhages, tooth decay, anemia, impaired digestion, muscular weaknesses |
75 to 90mg per day |
does not normally occur |
Vitamin D |
may lead to rickets, tooth decay, softening of bones, improper healing of fractures, inadequate absorption of calcium |
5mg to 10mg |
may lead to calcium deposits, kidney stones and vomiting |
Vitamin E |
clogged arteries and difficulties in breathing |
22.5IUs |
harmful to health if taken too much as it can lead to toxicity |
Vitamin K |
disturbed intestinal intake, stomach pains |
90mcg for adult female and 120mcg for adult male |
for infants- haemolytic anemia; for adults- face flushing and rashes |
Reference:
www.vitamins-and-supplements.com