The Diabetes Manager

Vitamins are natural substances that we need in small quantities, but cannot be produced by our own bodies. Vitamins are normally absorbed through our diet, but can also be taken as supplements. Vitamins have multiple biological functions, some vitamins act as hormones while others function as enzyme co-factors. Vitamins can be either water soluble or fat soluble. The value of eating certain foods to prevent illness was known long before vitamins were discovered. The chemical structure for most vitamins was not discovered until the early to mid 20th century. Vitamins can be classified as follows:

• Vitamin A
• B vitamins (B1, B2, B3, B5, B6, B7 and B9)
• Vitamin E
• Vitamin C
• Vitamin D
• Vitamin K

Vitamin A or retinol is fat soluble vitamin and has many biological functions. A deficiency in vitamin A can cause blindness (in extreme cases). The first signs of a vitamin A deficiency is night blindness (the inability to see in the dark). Vitamin A occurs naturally in liver, butter fat, dark colored fruits and dark leafy vegetables. Vitamin A also plays a role in maintaining healthy skin and a strong immune system. Vitamin A also acts as an antioxidant.

B vitamins are water soluble vitamins that often act as co-factors of enzymes. The first discovered B vitamin was vitamin B1 (Thiamine) that when deficient causes the disease “beri-beri”, which is characterized by extreme lethargy, fatigue, muscular and neurological symptoms. Foods high in thiamine are meat, dairy, whole grains, rice bran and fruit. People of Asian countries are at risk for developing beri-beri when their diet consists mainly of white rice.

Niacin (Vitamin B3) prevents the disease pellagra, which is often seen in communities that use un-processed corn as their main food supply. Processing corn with lime increases the bio-availability of niacin. Symptoms of pellagra include diarrhea, dermatitis, dementia, thickening of the skin, anxiety, depression and fatigue. Foods containing niacin are liver, meat, mushrooms and fruits. Niacin can be synthesized from the amino acid tryptophan. Taking too much niacin (as a supplement) can cause flushing of the skin.

Vitamin B6 is an important co-factor for many reactions involved in amino acid metabolism. It is also important for many neurological functions as it is needed for the production of the neurotransmitters adrenaline, nor-adrenaline, GABA and serotonin. It is also needed for the release of glucose from glycogen. People deficient in vitamin B6 may develop sleep disturbances, skin problems and neuropathy.

Vitamin C (ascorbic acid) is a water soluble vitamin present in high quantities in citrus fruits, tomatoes, potatoes and green peppers. A vitamin C deficiency causes the disease scurvy, which symptoms include spongy bleeding gums and bleeding wounds on the body. Untreated scurvy is fatal. Vitamin C is necessary for the formation of collagen. Vitamin C an important nutrient for the proper functioning of our skin, mucous membranes and immune system.

Vitamin D is a group of fat soluble pro-hormones, vitamin D2 and vitamin D3 (cholecalciferol). Vitamin d is important for bone formation and bone maintenance and is essential for a healthy immune system. Vitamin D is present in fish oils, fatty fish (such as salmon), liver, egg and beef. Vitamin D is also produced by our skin when exposed to UV-B sunlight.

Vitamin E pertains to a family of 8 fat soluble vitamins, of which alpha-tocopherol is the most widely known. E vitamins are powerful antioxidants as they protect lipid membranes by neutralizing highly-reactive free radicals. Foods containing high amounts of vitamin E are vegetable oils, egg, asparagus, avocado, whole grains, egg and nuts.

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