Probably the most important function of Vitamin C is its antioxidant effects. Oxidants are free radicals that if not controlled can significantly damage cells. Much in the same way that rust breaks down a car's exterior, so too can free radicals damage the skin and other body parts.

Vitamin C is crucial to the body's ability to produce collagen, an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly.

Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body cannot properly utilize carbohydrates without Vitamin C. It is also needed to synthesize fats and proteins.

Vitamin C can also help a person recover from the effects of a cold more quickly. Unlike what most people think, this vitamin cannot actually prevent a cold from developing, but it can alleviate the symptoms. It accomplishes this task by increasing the production of white blood cells and antibodies.

Vitamin C strengthens artery walls and makes them better able to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.

Studies investigating Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.

Sources of Vitamin C

Fruits contain plenty of vitamin C, especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.

The recommended daily intake of Vitamin C is 60 mg per day for adults.

Symptoms of a Vitamin C Deficiency

The most famous of conditions associated with a Vitamin C deficiency is Scurvy, a condition that used to affect sailors who spent long periods at sea. Early symptoms of Scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful.

Other signs that the body may be experiencing a deficiency of Vitamin C include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.

Sufficient levels of Vitamin B1 also ensure that the nervous system and the cardiovascular system work optimally. Proper muscular functioning is also dependent on sufficient quantities of this vitamin. The production of adenosine triphosphate (ATP), which is the body's main source of fuel, could not happen without Vitamin B1. The heart in particular relies on this fuel supply so that it can keep up with its most important job of circulating blood throughout the body and supplying the blood cells with oxygen.

Because of its role in helping the heart pump blood, Vitamin B1 can possibly benefit those individuals suffering from congestive heart failure. Vitamin B1 can also be used to ease the numbness and tingling often associated with nerve damage. Because of the way this vitamin helps in the energy conversion and heart pumping processes, it has been known to boost mood and energy levels and alertness.

Water soluble vitamins such as B1 must be continuously replenished because what the body does not use is eliminated via the urine. If not replenished adequately, a deficiency can result. But because B1 is found in so many foods, deficiencies are very rare.

Sources of Vitamin B1

Good sources of Vitamin B1 include pork, whole grain cereals, wheat germ, navy beans, kidney beans, garbanzo beans, peas, peanuts, fish, oysters, whole wheat and rye flour, oranges and orange juice and raisins. The best sources are found in beef liver and kidneys and in brewer's yeast.

Daily Intake Requirements

A determination as to the most beneficial daily intake of Vitamin B1 has yet to be made. However, since this vitamin is non-toxic, it really is not possible to consume 'too much'. Remember, as a water soluble vitamin, B1 is constantly eliminated from the body through the urine. Most experts agree that 1.5 mg each day is sufficient for men and women.

Symptoms of Vitamin B1 Deficiency

As people age, it is natural for Vitamin B1 levels to start to decline. Aside from the natural deficiency brought about by age, Vitamin B1 deficiencies are very rare nowadays, but they do exist. Those who consume excessive amounts of alcohol are most adversely affected as alcohol inhibits the body's ability to properly absorb this vitamin. Babies that are given formula that lacks Vitamin B1 supplements can also be affected.

The most notable symptom of a Vitamin B1 deficiency is a condition called Beriberi. Symptoms of this condition include rapid heartbeat, mental confusion, nerve trouble and muscles that gradually begin to waste away. Because Vitamin B1 plays a significant role in effectively transmitting nerve signals between the spinal cord and the brain, insufficient amounts of this vitamin can also lead to the development of depression, headaches, nausea, loss of appetite, nerves that tingle and tiredness.

Today's hectic lifestyle makes it difficult for people of all ages to get their daily nutritional requirements from food. More time spent at work than at home means people are eating out more often. While convenient, the truth is that people are losing control of what they eat. Restaurant food offers portion sizes that are often double and even triple what they should be. Preparation methods generally involve using artery-clogging oils, and other saturated fats.

But eating out isn't the only problem. Stress wreaks havoc on the body, and often works to diminish whatever nutritional value people are getting from their food. It's difficult to escape stress, and eating on the run, and eating at odd times during the day. What's even worse, skipping meals has become a normal way of life for so many.

Nutritionally-void foods, stress, insufficient exercise, and generally poor eating habits spell disaster when it comes to eating a balanced diet. Yet these are the very reasons why so many people are choosing to supplement their diets with multivitamins.

If the above scenario sounds like the way you live your life, there's a good chance you'll benefit from a daily multivitamin supplement. It's usually not necessary to first consult with a doctor. If your health overall is good, and you're not taking any medication, a multivitamin that meets recommended daily allowances will be sufficient.

The B-vitamins and Vitamin C are water soluble so over-supplementation isn't an issue. With water soluble vitamins, the body processes what it does not use and eliminates the excess vitamins through the urine.

Fat soluble vitamins such as Vitamin A and D, are different in that the body will store excess amounts. But still, even at levels that are slightly higher than the recommended daily allowances, there shouldn't be any adverse effects. Excessive consumption however is not advisable and may even trigger health complications.

As with most things in life, when taking a multivitamin supplement, moderation is key. Keep in mind that a lot of foods are now being fortified with vitamins and minerals, especially cereals and orange juice. If ever you are in doubt as to the amount of supplementation you should give your body, the best advice is to discuss this topic with either your doctor or an experienced nutritionist.

Once you have decided that a multivitamin supplement makes sense, the only thing left to do is go out and buy some. Multivitamin supplements are available in tablet or pill form and liquid form. With so many brands available, you may want to take time to read the labels or look for a familiar manufacturer. Select the form you're more likely to take on a regular basis and you'll be one step closer to having a healthy body!

At a basic level, whether or not a vitamin is fat soluble or water soluble doesn't really matter. What is most important is ensuring your body gets the recommended daily allowances of each. Regardless of whether you're getting your vitamins via your diet or by supplementation, avoiding a vitamin deficiency is what will keep the body in good health.

When looked at from a chemical aspect, the differences between a vitamin that is fat soluble or water soluble are fairly complicated. Most people don't care to understand all that is involved 'behind the scenes'.

What's important is that the body is able to store fat soluble vitamins but not water soluble vitamins. The fat soluble vitamins, including vitamins A, D, E and K, are absorbed through the large intestines. For this absorption process to work properly dietary fat must also be present. If fat is not eaten along with the fat soluble vitamins, it will be more difficult for the body to complete the absorption process. Once they are finally absorbed however, fat soluble vitamins are stored in the liver. There they wait until they are called on to do their jobs.

Let's take a closer look at the fat soluble vitamins. Vitamin K helps the body metabolize food into energy. It's responsible for protecting the blood's clotting ability by supplying the seven blood clotting proteins involved in the process. It's also necessary for normal bone growth.

Vitamin E is an important antioxidant. It protects Vitamins A and C and it plays a crucial role in protecting fatty acids and red blood cells from being destroyed.

Without Vitamin D, the body could not efficiently absorb calcium. Vitamin D helps regulate the amount of calcium and phosphorous in the blood. Storing Vitamin D helps ensure that even if a person doesn't drink enough milk, bones won't suffer.

Vitamin A is the vision vitamin. It helps eyes focus in dim light and helps differentiate colors. It also plays a vital role in tissue growth and differentiation. It boosts the immune system's ability to fight infection. A special protein called a transport protein helps the Vitamin A that is stored in the liver travel to the tissues where it is needed.

Water soluble vitamins, on the other hand, are not stored in the body. Because the body isn't able to store these vitamins these vitamins must be constantly resupplied. As water soluble vitamins enter the body, they are put to work. The excess is eliminated from the body via the urine. The vitamins that make up the water soluble category include the B vitamins, Vitamin C and Vitamin H (Biotin).

The B vitamins are responsible for several crucial bodily functions. During the process of converting glucose from carbohydrates, the B vitamins provide energy to the body. Without B vitamins, the body wouldn't be able to properly metabolize proteins and fats.

One of Biotin's primary responsibilities is to ensure proper growth and Vitamin C is important for its antioxidant effects but both benefit the body in many other ways, too.

If you can't get the vitamins you need from consuming a balanced diet, consider taking a multivitamin supplement. Your health depends on it!

Vitamins are organic compounds and as such they're found naturally in many of the foods we consume. They're also available in the form of vitamin supplements. Thirteen different vitamins are needed to perform such crucial functions as helping protect against infections and disease, helping the body's metabolism, helping the body grow and helping the body remove waste.

Vitamins are a lot like building blocks. A healthy body is able to put these blocks together to create the enzymes and hormones that, among other things, control heart rate, blood pressure, glucose levels and other chemical reactions.

How Much is Enough?

The recommended daily allowance (RDA) of the various vitamins is different depending on a person's age and current state of health. Women who are pregnant for example, need a different combination of vitamins to protect the fetus against birth defects. Adult men have different requirements than adult women. Children, teenagers and the elderly all have different nutritional requirements as well.

Thinking about food as a source of fuel is helpful. Give your body the right type of fuel and it will perform at optimum capacity. Fuel it with the wrong things, and over time, performance will begin to decline.

Problems Associated with Vitamin Deficiencies

Although perhaps not noticeable at first, vitamin deficiencies can lead to serious health issues further on down the road. Few people today eat what would be considered a nutritionally-balanced diet. Many in fact, have developed some pretty poor eating habits. High fat foods, processed foods, fast food and restaurant food have taken the place of healthy foods.

Because people can't see what is going on inside the body, it's difficult to get a good understanding of the negative effects a poor diet can have on the body. Generally, it's not until the body begins putting on excess weight that the effects start to become visually noticeable. But long before the excess weight settles in, trouble is already brewing inside.

What types of problems are associated with vitamin deficiencies? Insufficient Vitamin D can cause weak or even deformed bones. Not enough Vitamin E can lead to the destruction of red blood cells. Not enough Vitamin C can cause tiredness, weakness, sore muscles and can cause gums to bleed. An overall vitamin deficiency can even lead to death.

Vitamin supplements are an effective way to fill in the nutritional gaps caused by poor eating habits. But beyond that, the only accurate way of knowing if the body is getting enough vitamins is with a blood test. If you don't think you're getting enough vitamins, you probably aren't. Do yourself a favor and find out soon.

The Physiology of Stress

In addition to the changes that stress brings forth in our minds, it causes a number of physiological responses.  Here is how it works:

1.  First, we experience the stress alarm reaction.  This is commonly known as the "fight or flight" response.  Hormones and chemicals, including adrenaline and endorphins, flood into the bloodstream, and we experience a sudden burst of energy.  This increases our blood pressure and breathing rate.  Digestion slows down, and blood rushes to our major organs.

2.  Once the initial threat has passed, our bodies move into a stage called stress resistance.  The body begins to function somewhat normally again, but it is still on alert.  It begins to repair any tissue that was damaged during the initial stage of stress.

3.  The third stage is stress exhaustion.  This occurs when we experience ongoing stress.  This stage is where the most damage is done.  The immune system may be suppressed thanks to an overabundance of certain chemicals, and the cardiovascular system often suffers.

What Do These Responses Do to Our Bodies?

The end results of too much stress can be detrimental to our health.  The strain it puts on our cardiovascular system can lead to heart disease, high blood pressure or stroke.  We might gain weight due to changes in metabolism or eating habits.  Our immunity might become impaired to the point that we get sick more frequently.  Stress has also been known to be a major factor in the formation of many stomach ulcers.

Stress can also affect our bodies in ways that are less serious but rather bothersome.  It can cause headaches and body aches.  It might lead to skin breakouts.  It can affect our sleep patterns.  It can cause sexual dysfunction.  And it can make us more susceptible to allergy symptoms.

Health problems that we already have are often made worse by stress.  This is especially true for disorders that are connected to the nervous system, such as chronic pain, digestive problems, and bowel disorders.  If these ailments are present, excessive stress can make a bad situation worse.

We all experience stress.  It is a normal, unavoidable part of life.  But too much stress can cause numerous problems for us.  That's why it is so important for us to learn how to handle stress effectively and to take better care of ourselves.  Doing so will reduce its harmful effects on both the mind and the body.

It is more important now than it has ever been to do our best to keep our kids healthy.  Kids have more unhealthy options than they once did, and it is our job to make sure they get the exercise and healthy diet they need.  Here are some things we can do to help our kids stay in good health:

* Limit snack choices.  Instead of buying lots of chips and sweets, stock up on fresh fruits and vegetables for snacks.  Given the opportunity, many kids love to eat apples, bananas, celery, and other natural foods.  And if there are no unhealthy options available, they can't eat them.

* Provide balanced meals at home.  A frozen pizza every now and then is not the end of the world, but it shouldn't be a staple of your child's diet.  And when frozen pizza is on the menu, it can be accompanied by a salad or followed by a dessert of fresh fruit.

* Avoid fast food as much as possible.  Fast food is notoriously salty and greasy, and it has little nutritional value.  When eating out, choose restaurants that offer healthier fare.

* Put limits on the use of video games, computers, and television.  These things take up time that could be spent participating in more active pursuits.  Thirty minutes to an hour a day is more than enough time for kids to do these things.

* Provide ample opportunity for physical exercise.  Play catch with the kids, go on bike rides with them, and encourage participation in sports.  If exercise is fun, kids will be more willing to work up a sweat.

* Give your kids gifts that encourage them to get up and move.  Skateboards and sports equipment are a couple of ideas.  By giving such things for birthdays and holidays instead of video games and other items that require less active participation, you send the message that physical activity is important.

Keeping our kids healthy is a harder job than it has ever been.  But if we take the initiative to provide them with healthier choices, it's not so hard to get them started eating healthily and exercising.  And if we instill these habits into our children early, they will be more likely to continue to follow them as adults.  This paves the way for a lifetime of healthy living, improving their quality of life for the long haul.

No matter what your age, there are ways that you can significantly reduce your risk for heart disease. These include the following:

* If you don't smoke, don't start. If you do, quit. Tobacco use is one of the primary risk factors for heart disease. But your fate is not sealed if you have smoked for years. Your tobacco-related risk for heart disease begins to decrease just a few months after you quit smoking, and after five years, your risk is the same as that of someone who has never smoked.

* Eat a healthy, balanced diet. Avoid cholesterol, saturated fat and sodium as much as possible, and eat plenty of fruits and vegetables. Doing so will help keep your cholesterol and blood pressure low. It will also help you maintain a healthy weight, which is very important in reducing your risk for heart disease.

* Exercise regularly. Working out for 30 minutes each day, or at least three times a week, is good for your heart. It improves your circulation, lowers your blood pressure, and keeps your cholesterol in check.

* If you have diabetes, keep your blood sugar under control. Whether achieved through diet or medication, this is very important. High blood sugar can greatly increase your risk of heart disease.

* Relax. Stress increases your blood pressure and heart rate, thus increasing your risk of cardiovascular disease. Meditation and other relaxation techniques can help reduce stress levels.

* Go to the doctor for regular check-ups. Many of the risk factors for heart disease are not readily apparent without testing. You can check your own blood pressure and blood sugar, but it's good to have it done by a doctor from time to time. And we can't check our own cholesterol or run other tests by ourselves.

* Consider taking vitamins and other supplements. Your doctor can help you determine which ones can be of benefit to you. Vitamin E is believed to reduce the risk of a heart attack, as are supplements such as CoQ10 and L-carnitine.

There is no magic bullet that prevents heart disease, but you can reduce your risk in a number of ways. By being proactive, you may be able to avoid having to take medication or make drastic changes later on. By making these adjustments to your life, you can increase your chances of living a long, high-quality life.

Folic acid, also known as Vitamin B9 or folate, is good for us because it aids in the production of red blood cells. It is also believed to help prevent serious ailments such as cardiovascular disease and cancer. But folic acid also plays an important role in the development of a fetus: It helps prevent neural tube defects.

The neural tube is the part of a growing baby that becomes the brain and spinal cord. This transformation takes place during the first few weeks of pregnancy. If the neural tube does not close as it should, it causes a serious problem called a neural tube defect. This can manifest itself in a number of different ways, including but not limited to the following:

* Spina bifida - This occurs when the spinal cord and its vertebrae do not close completely. Mild cases cause no health problems, while more severe cases can cause a number of other problems, including paralysis.

* Anencephaly - This is a term for a severely underdeveloped brain.

* Encephalocele - Babies with encephalocele have an opening in the skull from which brain tissue protrudes.

* Death - Some babies with neural tube defects die in utero.

Getting the Folic Acid Your Baby Needs

Folic acid intake is important for women who are trying to conceive, as well as for those who are not trying but could still become pregnant. Getting adequate folic acid for at least a month before conception, and continuing to take it at least 3 months into pregnancy, will greatly reduce your baby's risk of having a neural tube defect.

It is difficult to get enough folic acid through diet alone, but at least some of your folic acid should come from food. Some foods that are high in folic acid include asparagus, spinach, peanuts, romaine lettuce, and broccoli. Many breads and cereals are also fortified with folic acid.

If there is any chance that you might get pregnant, it is important to take a folic acid supplement each day. After conception, you will need to start taking prenatal vitamins as soon as possible. Your doctor may even decide that you should take a folic acid supplement in addition to your prenatal vitamins.

Getting enough folic acid is an important part of your prenatal care, and it should start before conception. This simple step can help prevent devastating birth defects, and could potentially even save your child's life.

Getting Proper Nutrition

Pregnant women need about 300 more calories per day than they did before they were expecting. These extra calories provide the fuel for your baby to grow. If you don't eat enough, however, the baby will usually get what he needs anyway. You will be the one who is left with less energy.

It is very important to get in enough nutrients for yourself and your baby. Some of the most important are calcium, iron and folic acid. These aid in the development of baby's bones, blood, and brain and spine, respectively. Eating foods rich in these nutrients is the best way to get them, but it may be difficult to get as much of them as you need. That's why it is important to take your prenatal vitamins.

Things to Avoid

There are a number of things that we need to avoid during pregnancy. Your doctor has probably told you to quit smoking and drinking alcohol if you do those things. And drugs, of course, are strictly off limits. But there are some other things that are bad for your baby that might surprise you.

Caffeine is one habit that many an expecting mother has trouble kicking. But it can increase the risk of miscarriage, so it is wise to avoid it. If you can't just drop your favorite caffeine-filled beverages, cut down significantly or switch to decaf. Chocolate contains small amounts of caffeine, but you don't have to give it up completely. Moderation is the key.

Pregnant women should avoid certain types of fish. These include shark, swordfish, king mackerel and tilefish. These often contain high levels of mercury, which can cause brain damage in your baby. Other foods that should not be included in your diet include unpasteurized cheese, milk, and juice, foods containing raw eggs, and undercooked meat.

It is important not to take any medications during pregnancy without first consulting with your doctor. Even herbs and over-the-counter medicines can present a danger to your baby. Ideally, the only medication a pregnant woman should take is a good prenatal vitamin. But if you feel that you need treatment for pain or other conditions, talk to your doctor. He may be able to recommend an alternative treatment or a safe medication.

Pregnant women should also avoid contact with cat feces. If they don't, they put themselves at risk of contracting toxoplasmosis. This usually causes no symptoms in the mother, but it can have devastating effects on her developing baby. These may include prematurity, brain damage, and other problems.

Staying healthy should be a priority at all times, but it becomes much more important when you're pregnant. Keeping yourself in good health and avoiding certain foods and substances will help your baby grow strong and healthy.