English in a pill – Angielski w pigułce, Lesson 15

Vitamin Overview

All natural vitamins are organic food substances found only in living things, that is plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.

A lot of people think vitamins can replace food, they cannot! In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

Now, let's look more closely at vitamins - from A to K:

Vitamin A (Beta Carotene)

A powerful anti-oxidant which helps protect the cells against cancer, guards against heart disease and stroke; lowers cholesterol levels; slows the aging process; protects against colds, flu and infections of the kidneys, bladder, lungs and mucous membranes; protects against air pollutants and counteractsweak eye sight; builds resistance to infections.

Which foods are rich in vitamin A?

• milk fortified with vitamin A;
• liver;
• orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes);
• dark green leafy vegetables (like spinach).

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.

The B vitamins are important in metabolicactivity. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout the body.

Which foods are rich in vitamin B?

• whole grains, such as wheat and oats;
• fish and seafood;
• poultry and meats;
• eggs;
• dairy products, like milk and yoghurt;
• leafy green vegetables;
• beans and peas.

Vitamin C (Ascorbic Acid)

A major and very potent anti-oxidant; plays a primary role in the formation of collagen, which is important for the growth and repair of body tissue cells, gums, blood vessels, bones and teeth; protects against the harmful effects of pollution; protects against infection, and enhances the immune system.

Which foods are rich in vitamin C?

• citrus fruits, like oranges;
• cantaloupe;
• strawberries;
• tomatoes;
• broccoli;
• cabbage;
• kiwi fruit;
• sweet red peppers.

Vitamin D

A deficiency plays a key role in the development of type 1 diabetes. Vitamin D is needed for islet cells to produce insulin, the hormone that allows cells to take up blood sugar. Without enough Vitamin D, islet cells don't produce insulin. Helps

regulate white blood cells that make up the immune system; Vitamin D with calcium has shown to reduce osteoporosis and hip fractures; hardens and repairs bones.

Which foods are rich in vitamin D?

• milk fortified with vitamin D;
• fish;
• egg yolks;
• liver.

Vitamin E

Is a "super" anti-oxidant, which protects cells against damage. Is extremely important in the prevention of cancer and cardiovascular disease, and is useful in treating premenstrual syndrome. It prevents thick scar formation when applied topically, and accelerates the healing of burns.

Which foods are rich in vitamin E?

• whole grains, such as wheat and oats;
• leafy green vegetables;
• sardines;
• egg yolks;
• nuts and seeds.

Vitamin K

Vitamin K has a number of important functions. For example it's needed for blood clotting, which means it helps wounds heal properly. There is increasing evidence that vitamin K is also needed to help build strong bones.

Which foods are rich in vitamin K?

• leafy green vegetables;
• dairy products, like milk and yoghurt;
• broccoli;
• soybean oil.

First-aid kit

• an overview - przegląd
• to manufacture - wytwarzać
• to assimilate - przyswajać
• to ingest - spożywać
• anti-oxidant - antyutleniacz
• a bladder - pęcherz
• mucous -  śluzowy
• a membrane - błona
• to fortify - wzbogacać
• wheat - pszenica
• oat - owies
• a gum - dziąsło
• diabetes - cukrzyca
• a yolk - żółtko
• cardiovascular - sercowo-naczyniowy
• to clot - krzepnąć

Exercise 1

Answer the following questions.

1. What are vitamins?
2. What role do they play in the body?
3. In which products can you find vitamin A?
4. How important is vitamin E?
5. Which vitamin is responsible for blood clotting?

Exercise 2

Which vitamin:

1. hardens the bones,
2. helps metabolism,
3. protects against cardiovascular disease,
4. is needed for blood clotting,
5. boosts the immune system,
6. counteracts weak eyesight.

„Farmacja i ja”, styczeń 2009