Nutrition Handbook: Part 12 - Vitamins are Cofactors for Health

by Jason J. Duke - Owner/Artisan

Fresh Content: August 18, 2022 00:51

Most Vitamins Are Found In Fruits and Veggies 

Vitamins are essential nutrients that are carbon-based organic compounds which are utilized as metabolic cofactors for maintaining health, promoting vitality, supporting healing, and for the generation and regeneration of tissues. Vitamins are required for life and must be acquired through a complete balanced diet since they cannot be manufactured by the body.

The 16 Essential Vitamins

Humans require sixteen essential vitamins for optimal functioning of all the systems, tissues, organs, and glands of the body, as well as maintaining DNA and RNA telomeres, delaying natural cell death, and extending life.

  • A
  • B1
  • B2
  • B3
  • B5
  • B6
  • B12
  • C
  • D
  • E
  • K
  • Folic Acid
  • Biotin
  • Choline
  • Inositol
  • Bioflavonoids

Vitamin Categories

  • Water Soluble
  • Fat Soluble
  • Bioflavonoids

Water Soluble Vitamins

Water soluble vitamins are absorbed and excreted via water within the digestive tract; they include the entire B-complex, biotin, vitamin C, folic acid, choline, and inositol. Water soluble vitamins are important in oxidizing food for energy, assisting nerve and brain function, and synthesizing DNA and RNA.

Fat Soluble Vitamins

Fat soluble vitamins are absorbed in the small intestine during fat digestion with bile released from the gall bladder; therefore foods and supplements containing fat soluble vitamins must be eaten as part of a balanced complete meal containing fat. They are stored in bodyfat and include vitamins A, D, E, K, which, altogether, have extensive numerous body functions.


Bioflavonoids are a category of polyphenols plant pigments that have a wide range of active biological functions that are necessary for maintaining health, especially within the vascular system and blood vessel permeability, hence their classic name vitamin P.

Vitamins are Integral to Complete Balanced Meals

Most vitamins can be eaten when someone includes a variety of fruits and vegetables in three balanced balanced complete meals per day. Choose a different fruit and/or vegetable in each meal to add variety. Be sure to include green leafy vegetables in the daily diet for the all important vitamin folic acid.

Underconsumption of Vitamins

An imbalanced diet that includes restrictive meal plans, fasting, dieting, abstaining from certain food groups, and a lack of fruits and vegetable variety will cause someone to eat less than optimal amounts of vitamins. Underconsumption of vitamins generally causes lacking energy, poor mental health, delayed growth, and slow tissue regeneration.

Additionally, someone lacking variety in fruits and vegetables within the daily diet may cause a relative deficiency of other vitamins; by having too much of only a few vitamins and too little of other vitamins. The underconsumption of a few vitamins will impair overall health, but can easily be remedied by a multivitamin-mineral supplement commonly available for purchase from many different companies. Ensure your multivitamin-mineral supplement contains all 16 essential vitamins for ease-of-use and inclusion of all vitamins into the diet on a daily basis.

Overconsumption of Vitamins

Overconsumption of vitamins is very difficult when eating a balanced complete diet.

Overconsumption of vitamins occurs when someone takes too much of only a few essential vitamins and not enough of the other essential vitamins. There is no reason to only purchase one or two vitamins in supplement form as this will only cause a relative deficiency of other vitamins not in the supplement.

For example: the entire B-complex of vitamins work together as part of energy metabolism, so only taking one or two b vitamins will only promote the functions of one or two b vitamins and reduce the comparative functions of the vitamins not taken. Choose a supplement that contains all vitamins in balance for ease-of-use and inclusion of all vitamins in the diet on a daily basis for best results and success with supplementation. 

Nutrition Handbook

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