Why BAD Vitamins are so Good!
For the past three weeks, I’ve been discussing the need for animal products to supply macronutrients. However, I have yet to mention the just-as-eager-to-serve micronutrients that are equally as important to your health. Vitamins, which make up one half of the category, are extremely diverse both in function and food sources. The chart on the right shows a run-down of each vitamin and it’s role in our body:
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That being said, there are three vitamins, A, D, and B12 (you can remember them with the acronym BAD), that are best supplied from animal products. The rest of the vitamins, C, E, K, and the rest of the Bs, are adequately supplied by plant based sources.
Vitamin A
Just like proteins, not all vitamin A is created equally. There are two types: preformed (aka retinol) and provitamin A (aka carotenoids). Preformed vitamin A is exactly what it sounds like: it enters our bodies already in a usable form. Provitamin A needs to be converted, which utilizes other chemicals that could be put to better use elsewhere. Other advantages of retinol over plant-derived vitamin A is that it takes a more proactive approach in helping our skin, reducing age wrinkles and acne. I feel compelled to mention that there is one sub-category of provitamin A, beta-carotene, that can be derived from both plant and animal sources. Beta-carotene, most well-known for giving carrots their bright orange color, is a very powerful antioxidant, which means that it fights off free radicals, preventing heart disease and cancer. |
Photo from http://www.searchhomeremedy.com/vitamin-b12/
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Because vitamin A is a fat soluble vitamin, meaning it can be stored in the body for long periods of time putting us at risk of toxicity, supplements of the nutrient are typically not recommended. However, a toxicity of the nutrient just from diet is practically unheard of. In a nutshell, excluding animal-based vitamin A from your diet would have noticeable health consequences.
Sources:
"Antioxidants and Free Radicals." Antioxidants and Free Radicals. Rice University, n.d. Web. 05 Apr. 2017.
Boelsma, Esther, Henk FJ Hendriks, and Len Rosa. "Nutritional Skin Care: Health Effects of Micronutrients and Fatty
Acids." Nutritional Skin Care: Health Effects of Micronutrients and Fatty Acids 1–3 (n.d.): n. pag. The American Journal of
Clinical Nutrition, 13 June 2008. Web. 5 Apr. 2017.
Ehrlich, Steven D., NMD. "Vitamin A (Retinol)." University of Maryland Medical Center. A.D.A.M. Inc, 5 Aug. 2015. Web. 05 Apr.
2017.
"Office of Dietary Supplements - Vitamin A." National Institutes of Health. U.S. Department of Health and Human Services, 31
Aug. 2016. Web. 05 Apr. 2017.
Wax, Emily, RD, and David Zieve, MD. "Vitamin A." MedlinePlus Medical Encyclopedia. US National Library of Medicine, 2 Feb.
2015. Web. 05 Apr. 2017
Sources:
"Antioxidants and Free Radicals." Antioxidants and Free Radicals. Rice University, n.d. Web. 05 Apr. 2017.
Boelsma, Esther, Henk FJ Hendriks, and Len Rosa. "Nutritional Skin Care: Health Effects of Micronutrients and Fatty
Acids." Nutritional Skin Care: Health Effects of Micronutrients and Fatty Acids 1–3 (n.d.): n. pag. The American Journal of
Clinical Nutrition, 13 June 2008. Web. 5 Apr. 2017.
Ehrlich, Steven D., NMD. "Vitamin A (Retinol)." University of Maryland Medical Center. A.D.A.M. Inc, 5 Aug. 2015. Web. 05 Apr.
2017.
"Office of Dietary Supplements - Vitamin A." National Institutes of Health. U.S. Department of Health and Human Services, 31
Aug. 2016. Web. 05 Apr. 2017.
Wax, Emily, RD, and David Zieve, MD. "Vitamin A." MedlinePlus Medical Encyclopedia. US National Library of Medicine, 2 Feb.
2015. Web. 05 Apr. 2017
Vitamin D
Food sources of naturally occurring vitamin D include fatty fish, egg yolk, beef liver, and swiss cheese. Additionally, our bodies take energy from the sun’s UV rays and, through processes in the liver and kidney, convert it to vitamin D. There is a common myth that we get all the vitamin D we need from the sunlight and don't need to consume any in our diets. This is not true for two reasons. 1) Our body does not make sufficient amounts. The very definition of a vitamin is an organic molecule that can’t be produced in adequate amounts by our bodies. If we spent all day outside, naked and without sunscreen, we might produce enough by absorbing sunlight through our bare skin. But our modern lifestyles, and more than a few decency laws, prevent us from doing that. |
Photo from http://blog.firstskinfoundation.org/?p=1944
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2) The conversion of UV rays into vitamin D requires an additional ingredient, cholesterol (here's a link to more information about plant vs. animal based cholesterol). In particular, this conversion requires a specific type of cholesterol called “7-dehydrocholesterol,” which only comes from… wait for it… animal products! This means that a strictly plant-based diet supplies no naturally occurring vitamin D and does not allow the body to efficiently synthesize it from sunlight. Because of vitamin D’s extensive role in promoting bone health, one of the greatest risk factors for osteoporosis is a deficiency of the micronutrient.
Sources:
Bowen, R. "Vitamin D (Cholecalciferol, Calcitriol)." Vitamin D (Cholecalciferol, Calcitriol). Colorado State University, 30 Oct. 2011.
Web. 05 Apr. 2017.
"How Much Sunshine Does It Take to Make Enough Vitamin D Perhaps More Than You Think." Mercola.com. Dr. Joseph Mercola,
29 Oct. 2009. Web. 05 Apr. 2017.
Masterjohn, Chris. "Vitamin D Is Synthesized From Cholesterol and Found in Cholesterol-Rich Foods." Cholesterol - You Can't
Live Without It! Cholesterol and Health, 25 May 2006. Web. 05 Apr. 2017.
"Office of Dietary Supplements - Vitamin D." National Institutes of Health. U.S. Department of Health and Human Services, 11
Feb. 2016. Web. 05 Apr. 2017.
Sources:
Bowen, R. "Vitamin D (Cholecalciferol, Calcitriol)." Vitamin D (Cholecalciferol, Calcitriol). Colorado State University, 30 Oct. 2011.
Web. 05 Apr. 2017.
"How Much Sunshine Does It Take to Make Enough Vitamin D Perhaps More Than You Think." Mercola.com. Dr. Joseph Mercola,
29 Oct. 2009. Web. 05 Apr. 2017.
Masterjohn, Chris. "Vitamin D Is Synthesized From Cholesterol and Found in Cholesterol-Rich Foods." Cholesterol - You Can't
Live Without It! Cholesterol and Health, 25 May 2006. Web. 05 Apr. 2017.
"Office of Dietary Supplements - Vitamin D." National Institutes of Health. U.S. Department of Health and Human Services, 11
Feb. 2016. Web. 05 Apr. 2017.
Vitamin B12
83% of vegans are deficient in vitamin B12. 63% of vegetarians don’t get enough of the nutrient. But only 5% of omnivores are deficient. This is because it is naturally present only in animal products. Symptoms of the shortage include numbness of hands or feet, difficulty maintaining balance, enlarged tongue, anemia, jaundice, cogitative malfunctions (including paranoia and hallucinations), and tiredness. This condition is probably the most common health threat of a vegan diet. If severe enough, vitamin b12 deficiency can be fatal. Furthermore, because vitamin B12 is water soluble, it only stays in our system for a short while. A regular supply is necessary, and getting too much is extremely, extremely unlikely. |
Photo from https://www.nytimes.com/2016/09/06/well/mind/vitamin-b12-as-protection-for-the-aging-brain.html?_r=0
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Sources:
Herrmann, Wolfgang, Heike Schorr, and And Rima Obeid. "Wolfgang Herrmann." The American Journal of Clinical Nutrition. The
American Journal of Clinical Nutrition, 01 July 2003. Web. 05 Apr. 2017.
"Office of Dietary Supplements - Dietary Supplement Fact Sheet: Vitamin B12." National Institutes of Health. U.S. Department of
Health and Human Services, 11 Feb. 2016. Web. 05 Apr. 2017.
Pawlak, R., S. J. Parrott, S. Raj, D. Cullum-Dugan, and D. Lucus. "How Prevalent Is Vitamin B(12) Deficiency among
Vegetarians?" Nutrition Reviews. U.S. National Library of Medicine, Feb. 2013. Web. 05 Apr. 2017.
Skerrett, Patrick J. "Vitamin B12 Deficiency Can Be Sneaky, Harmful." Harvard Health Blog. Harvard University, 18 Oct. 2016. Web.
05 Apr. 2017.
"Treatment with High Dose Vitamin B12 Been Shown to Be Safe for More than 50 Years."Stichting B12 Tekort. Stichting B12 Tekort,
n.d. Web. 05 Apr. 2017.
Herrmann, Wolfgang, Heike Schorr, and And Rima Obeid. "Wolfgang Herrmann." The American Journal of Clinical Nutrition. The
American Journal of Clinical Nutrition, 01 July 2003. Web. 05 Apr. 2017.
"Office of Dietary Supplements - Dietary Supplement Fact Sheet: Vitamin B12." National Institutes of Health. U.S. Department of
Health and Human Services, 11 Feb. 2016. Web. 05 Apr. 2017.
Pawlak, R., S. J. Parrott, S. Raj, D. Cullum-Dugan, and D. Lucus. "How Prevalent Is Vitamin B(12) Deficiency among
Vegetarians?" Nutrition Reviews. U.S. National Library of Medicine, Feb. 2013. Web. 05 Apr. 2017.
Skerrett, Patrick J. "Vitamin B12 Deficiency Can Be Sneaky, Harmful." Harvard Health Blog. Harvard University, 18 Oct. 2016. Web.
05 Apr. 2017.
"Treatment with High Dose Vitamin B12 Been Shown to Be Safe for More than 50 Years."Stichting B12 Tekort. Stichting B12 Tekort,
n.d. Web. 05 Apr. 2017.
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