Heartsavers - Diet
A nutrient rich diet with a high density of vitamins
can reduce the risk of coronary heart disease.
Prevention of coronary heart disease.
A nutritional guide to vitamins
There are two basic types of vitamin: fat soluble, which can be stored in the body, and water soluble: which the body cannot store so you need to eat a good source of water soluble vitamins every day for optimum health.
Vitamin A
This is a fat soluble vitamin and can be stored in the body, it is essential for healthy eyes, is needed in the immune system, promotes healthy growth of strong hair and nails, and is particularly important for the skin as it is needed for the repair of skin tissues.
There are two basic types of vitamin A, the first is retinol which is to be found in animal produce such as eggs, butter and liver. The second type is called beta-carotene, sometimes called pro-vitamin A. Basically beta-carotene is stored in the body and then converted by the body into vitamin A as it is needed. The richest sources of beta-carotene are found in brightly coloured fruits and vegetables such as carrots, peaches, sweet potatoes.
High doses of retinol can be toxic and may cause birth defects in unborn children. By far the best way to get this vital nutrient is through a diet composed of beta-carotene rich foods.
Food Sources: carrots, tomatoes, pumpkin, mango, apricots, peaches broccoli, spinach, spring greens, watercress, sweet potatoes.
The B Vitamins
These are water soluble vitamins and so we need a constant supply every day.
Vitamin B1 (Thiamin)
Needed for the release of energy from food. Those on a high carbohydrate diet and heavy drinkers may need extra amounts of this vitamin. Also essential for digestion and the nervous system.
Food Sources: pork, milk, eggs, wholegrains, pulses, peanuts, potatoes.
Vitamin B2 (Riboflavin)
Riboflavin is needed by the body in metabolism of energy and for healthy skin, hair and nails. cooking can reduce levels of this vitamin in food.
Food Sources: yeast extracts, wholegrains, wheatgerm, nuts, pulses, avocados, mushrooms, milk, eggs, fortified cereals.
Vitamin B3 (Niacin)
Niacin, like thiamin and riboflavin is needed to create energy in the body. This Vitamin has been shown to lower blood cholesterol.
Food Sources: fish, cheese, eggs, yeast extract, wholegrain, wheat bran, some pulses, peanuts, fortified cereals.
Vitamin B5 (Pantothenic Acid)
Like the previously mentioned B vitamins, pantothenic acid is used by the body to release energy from food.
Food Sources: yeast, offal, eggs, wholegrains, pulses, fortified cereals.
Vitamin B6 (Pyridoxine)
Essential in the metabolism of energy from amino acids and protein, the higher your protein intake, the more of this vitamin you need. Also helps to regulate the nervous system and make red blood cells.
Food Sources: can be found in the same foods as the other B vitamins.
Vitamin B9 (Folic Acid)
Works in conjunction with vitamin B12 to create rapidly dividing cells such as those in the bone marrow which form red blood cells. Essential for women hoping to become pregnant as it can reduce the risks of having a baby with spina bifida. Can also reduce the chances of a heart attack by acting upon the levels of homocysteine in the blood stream.
Food Sources: leafy green vegetables, whole wheat, nuts, beans.
Vitamin B12 (Cobalamin)
This vitamin is crucial for a healthy nervous system and for the creation of red blood cells in conjunction with Folic acid. Found mainly in animal produce; although this is not by any means the only source of this vital vitamin, it is a sensible precaution for vegans to take a vitamin supplement or fortified foods containing B12 just to be on the safe side.
Food Sources: eggs, cheese, milk, fish, meat, yeast extract.
Biotin
Works in conjunction with the B complex vitamins, essential for metabolising fats and protein. Important for healthy skin tissues.
Choline
Choline can be made in the body by the liver, using protein. Needed to metabolise fats within the liver and for a healthy nervous system.
Vitamin C (Ascorbic Acid)
A water soluble vitamin, not stored by the body and so a constant daily supply is required. Essential for the health of the connective tissues such as skin and the walls of blood vessels. Also needed for healthy bones and teeth, blood, neurotransmitters, and plays a vital role in wound healing.
Human beings are one of the few animals unable to manufacture this vitamin within our own bodies. An adequate daily intake is essential.
Food Sources: citrus fruits, mangos, blackcurrants, most other fruits leafy green vegetables, tomatoes, potatoes, green peppers.
Vitamin D
This vitamin is fat soluble and works as a hormone in conjunction with calcium for healthy blood, bones and teeth. Vitamin D is produced by the action of sunlight on skin, and can be stored in the liver until required. For the vast majority of people this should provide all the Vitamin D required.
Dietary sources are mainly animal based, meat, milk, etc. High doses of vitamin D can be toxic.
Vitamin E (Tocopherol)
This fat soluble vitamin has many varied functions throughout the body. Vitamin E reduces the risk of blood clots, strengthens blood vessels and does much more besides. Perhaps the most important role of Vitamin E is in the prevention of cell damage. This is of particular significance to heart disease. Those with high levels of vitamin E intake have been found to have a lower risk of heart disease as well as many other degenerative illnesses. Also essential for the immune system and the nervous system.
Food Sources: vegetable oils, wheatgerm, nuts, seeds, avocado.
Vitamin K
A fat soluble vitamin vital for blood clotting. An injection of Vitamin K is commonly given to new born babies in case of deficiency, although this very rare after the first few months of life.
Food Sources: widely available in many foods and also manufactured by the body by bacterial activity in the large intestine.
Co-Enzyme Q10
The body makes it's own supply of Q10 although it is also thought to
be present in many foods but there is not yet much research on the
subject.
Co-Enzyme Q10 resides in the mitochondria of the cells, and helps the
cell to produce more energy when required, eg. when fighting infection.
The Anti-Oxidant ACE Vitamins
There are a group of vitamins known collectively as the anti-oxidant vitamins, which it has been found protect against free radical damage in the body. These are Vitamins A, C and E as well as certain minerals such as Zinc, Manganese, Copper and Selenium.
Free radicals are particles of oxygen which are constantly being created within the body, these particle need to find another oxygen atom to form a pair. They can do this by taking an oxygen atoms from the cells in your body and creating cell damage in the process.
The role of the anti-oxidant vitamins is to neutralise these free radicals before they can do any damage. Free radical damage is thought to play a major role in heart disease as well as many other illnesses including the ageing process.