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A Vitamin a Day Keeps What Away?

Test Your Knowledge

By Donna Smith

B. Helping maintain healthy skin, eyesight, bone growth and tooth development; enhancing our immune system so we are better able to fight infection; and may reduce the risk of lung and oral cancers.

A. Vitamin B-3 (niacin) increases energy, maintains normal function of the nervous system, helps reduce cholesterol levels in the blood as well as improves circulation, helps the body metabolize fat, sugar and protein; keeps the skin and tongue healthy; and helps maintain a healthy digestive system. Niacin is water-soluble and is not stored in the body. Being water-soluble, it will cook out of foods and into the cooking water. To get the most out of vegetables containing Niacin, it is best to steam them until crisp-tender. Lack of niacin could cause pellagra, nervousness, fatigue, headaches, depression, irritability, loss of appetite, muscle weakness, canker sores, stomach disturbances, insomnia, weakness and dizziness. Vitamin B-3 is not stored in the body; therefore it is not known to be toxic in high doses.

Good sources of vitamin B-3 include beef liver and kidney, chicken, salmon, halibut, tuna, peanuts, brown rice, lean beef, sunflower seeds, soybeans and chickpeas. Roasted Soybeans are a crunchy snack and a great source of niacin.

A. Aiding in the formation of collagen; helping the body to absorb iron; helping the body heal wounds; maintaining healthy teeth, gums, bones and blood vessels; promoting the body's resistance to infection; keeping the immune system functioning properly; and is thought to reduce the risk of developing some forms of cancer.

B. The formation of prothrombin, which is a blood-clotting compound.

A. Vitamin C aids in the formation of collagen; helps the body to absorb iron; helps the body heal wounds; helps mantain healthy teeth, gums, bones and blood vessels; promotes the body's resistance to infection; keeps the immune system functioning properly; and is thought to reduce the risk of developing some forms of cancer. Vitamin C is a water-soluble vitamin and is not produced by the body. Being water soluble, vitamin C cooks out of foods and into the cooking water. Vitamin C is sensitive to oxygen and heat. Lack of vitamin C could cause wounds that are slow in healing; bruising; loss of appetite; scurvy; depression, irritability; bleeding gums; tooth loss; swollen joints; nosebleeds; muscle weakness; and anemia. Too much vitamin C can cause diarrhea.

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