Are there different kinds of vitamins? Do they impact us differently?

Dr. Clemens: “There are water-soluble and fat-soluble vitamins. The fat-soluble vitamins are A, D, E and K. The water-soluble vitamins encompass the classic ‘B’ vitamins, vitamin C and a few others.”

What is the most common vitamin deficiency?

Dr. Clemens: “The number one vitamin deficiency, on a global basis, is vitamin A, according to WHO. Frank vitamin A deficiency is presented by night blindness, compromised skin, increased infections and elevated mortality. Data from the NHANES suggest nearly 70% of the US population does not meet the vitamin A requirement established by the Institute of Medicine.”

According to Dr. Clemens, food processing technology and food fortification programs help to decrease the vitamin A deficiency to about 30%. He also shared that many people tend to be deficient in vitamin D, the sunshine vitamin. This deficiency leads to a condition called rickets, which is poor bone formation.

However, these vitamin A and vitamin D deficiencies in the United States tend to be rare. With respect to water-soluble vitamins, the NHANES survey data suggest significant deficiencies are unusual.

So, based on this information, are there any people who are more at risk for certain vitamin deficiencies?

Dr. Clemens: “Many at-risk populations, such as the elderly, may present nutrient insufficiencies of vitamins in the ‘B’ category, particularly vitamin B6 (needed for protein metabolism), vitamin B1 (needed for energy generation), vitamin B12 (needed for many processes, including blood cell formation) and choline (need for nerve cells).”

To help explain the commonality of vitamin deficiency, we found this graph from the Center for Disease Control.

Are there any foods that I should be eating to help prevent vitamin deficiencies?

Dr. Clemens: “Key to minimize nutrient insufficiencies is to follow a balanced, diverse dietary pattern. Those who avoid dairy products are likely to present insufficient vitamin A, vitamin D, and many other nutrients. Those who avoid grains are likely to present an array of gastrointestinal challenges.”

If you’re wondering what foods you should eat to help maintain vitamin levels, good foods to eat include:

• Mushrooms
• Dairy products such as milk, cheese and yogurt
• Carrots
• Sweet potatoes
• Spinach, kale and collard greens
• Apricots
• Grain breads and cereals
• Meat, fish, poultry and eggs
• Nuts and legumes

What are other ways, besides food, to get these vitamins?

Dr. Clemens: “There are several life-stages where nutrient insufficiencies are prevalent. The primary stages include infancy, adolescence, pregnancy & lactation and elderly. Each of these is unique with respect to needs and how vitamins are absorbed and utilized. For example, prior to pregnancy and throughout pregnancy, there is an increased need for folic acid. In fact, during each stage of pregnancy, the first two months are particularly critical for nutrient adequacy. Thus, many health professionals recommend the consumption of prenatal dietary supplements that are designed specifically for pregnant women.”

Are there health issues associated with vitamin deficiency?

Dr. Clemens: “The number of health-related issues with vitamin deficiency (and even insufficiency) is vast. For example, one of the initial injections administered to newborn infants is a form of vitamin K. Vitamin K is essential for maintaining blood clotting functions. Other health-related issues are noted above. Many organizations have compiled a simple chart of vitamins and their deficiency symptoms.

Each vitamin has an important role in keeping our bodies healthy. We are more susceptible to deficiencies at certain stages of life. Eating a diverse, balanced diet helps get all the vitamins you need.

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Noun. Citrus is a tree of a genus that includes citron, lemon, lime, orange and grapefruit.

Used in a sentence:

Citrus fruits contain many nutrients including vitamin C, and their flavors can add zest to recipes.

_{The image “Citrus” by Peter Batty is licensed under CC BY 2.0.}

The post Word of the Week: Citrus appeared first on Best Food Facts.

The grapefruit is a member of the citrus family and is known for its sour to semi-sweet flavor and there are many health benefits associated with its consumption. Best Food Facts registered dietitian Sarah Downs says this citrus family member is an excellent source of immune-boosting vitamin C and contains soluble fiber, which may be helpful in lowering LDL (bad) cholesterol. If that’s not enough, it is also rich in phytonutrients like lycopene — responsible for giving some varieties a beautiful red color!

While grapefruit contains numerous nutritional benefits, Sarah cautions that both grapefruit and its juice may interact with some medications in various ways, so it’s important to consult with a physician before adding grapefruit into your diet.

For a different way to enjoy grapefruit, try this recipe for broiled grapefruit — it’s perfect for a cold winter day!

Broiled Grapefruit

Ingredients:

• 1/4 cup lightly packed brown sugar
• 1/4 teaspoon ground cinnamon
• 2 large pink grapefruits, halved and segmented

Directions:

Mix together sugar and cinnamon in small bowl. Preheat oven to broil. Place grapefruit cut-side up on baking sheet. Sprinkle sugar mixture over the top of the exposed fruit. Broil until lightly golden brown, about 3-5 minutes.

_{The image “Grapefruit 2” by isox4 is licensed under CC BY 2.0.}

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According to Dr. Dahl, infused water is a simple and healthy way to make tasteless water more appealing without adding any artificial ingredients or extra calories.

How is it made?

The general procedure involves using fruits, vegetables, or herbs to “infuse” or “permeate” water by sitting in or near the water for at least 4 hours. Infusing at room temperature often speeds up infusion rate and typical infused water lasts 3-4 days refrigerated. Rinds from citrus fruits can add a bitter taste, so if using citrus, you may want to cut off the rind portion of the fruit.

Are there any benefits to infused water besides taste?

Some benefits of infused water include the potential for nutrients, colors and flavors found naturally in the ingredients you use to seep into the water with little to no added calories. Water-soluble vitamins such as B vitamins and vitamin C may leak out in the infusion process and can be found in the water.

It’s getting easier to infuse water as more infusion products are available in stores. Big infusion pitchers or individual infusion water bottles with a place to put fruits or vegetables can be found at your local supermarket. If you don’t want to break the bank, you can use a mason jar and strain out the fruit and vegetable pieces left in the water.

Looking for some infused water recipes? Here are a few worth trying!

Strawberry, Basil and Cucumber from BudgetSavvyDiva.com

Blueberry Orange Water from ThePeachKitchen.com

Strawberry, Orange, Lemon and Mint from EatDrinkShopLove.com

_{“Fruit Infused Water” by Dave Leonhardt is licensed under CC BY 2.0.}

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