Voyager Online: Sci Facts

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So you're into sci fi? But what about sci fact? Sometimes fact is stranger than fiction...

Each month our very own Voyager Science Queen* will bring you interesting, quirky and downright bizarre tid bits from the world of science. And its all completely, totally, 100% true!

June Sci-Facts
Hot Topic - Vitamins

For this month’s science page, I thought I’d utilise one of the hot topics in the media...vitamins. With the scandal about the hygiene behind the manufacture of certain pharmaceutical pills and potions, let us look at the role that vitamins play in our diet and nutrition...what supplements do we really need? The word ‘vitamin’ roughly means ‘vital to life’; are vitamins that important?

Human beings need to consume most of their vitamin requirements, as we tend not to make them for ourselves, as do the green plants. There are two main groups of vitamins, the water-soluble and the fat-soluble. The water-soluble vitamins are easily flushed from your body, and so are needed on a daily basis, while the fat-soluble are retained for longer. Let’s look at the fat-soluble first.

Fat-soluble Vitamins

Vitamin A
The proper name for Vitamin A is retinol, which gives a clue to what the vitamin does in our systems; retinol comes from the same Latin root word as retina, the back part of your eye that does the actual registering of your visual images. Retinol and its related chemicals - like beta-carotene, which is converted to the vitamin in your intestine - are yellow, and are important in forming the pigments in the retina; they help you see in the dark. As well, vitamin A is important in looking after the mucous membranes of the respiratory, digestive and urinary tracts, keeping them slippery so things won’t get stuck. They play are part in maintaining skin tone, and the general health of your immune system.

You can get too much vitamin A. Eating a polar bear’s liver, the richest source of naturally occurring retinol, will kill you, by collecting in the human liver and destroying it. You can overdose on the vitamin in pill form, as well. An overdose will cause birth defects, hair loss, headaches and liver damage. It is better to eat beta-carotenoids. You can’t overdose on beta-carotene, as your body only converts what it needs into retinol. In fact, all carotenoids help fight cancer and heart disease.

Beta-carotenes occur in orange, red and dark green fruit and vegetables, so carrots really DO help you see in the dark. Liver is particularly rich in it, and so are fish and the yellow egg yolk. Eating five to nine servings of fruit and vegetables a day will provide enough for the average healthy adult. As I am not a real fan of liver, that would be my first option.

Vitamin D
Calciferol, more commonly known as vitamin D, is the vitally important for humans, as it assists in the absorption of calcium and phosphorous in your intestine. Without it, you will develop brittle bones and bad teeth. The human body manufactures its own calciferol upon exposure to sunlight, so it is rare for any Australian to suffer from vitamin D malnutrition. Even with taking the “Slip, Slop, Slap” precautions, you will need only 15 minutes of direct sunlight on your sun-screened hands, three times a week, to maintain your levels of calciferol.

Vitamin E
Vitamin E, or tocopherol, plays an important role in lowering the ‘bad’ cholesterol in your body. As well, it helps prevent cell damage, which can lead to heart disease and cancer, as it is an anti-oxidant. It also assists Vitamin A and the B group vitamins to function correctly, and promotes healing, so it is often used in medications that are intended to prevent or reduce scarring.

Even though it is a fat-soluble vitamin, tocopherol is used up quickly, and a healthy adult should aim for daily ingestion of vitamin E. It is found in whole grains, vegetable oils, seeds & nuts, fatty fish like salmon & tuna, and dark, leafy vegetables like spinach. (Hah, we’ve discovered Popeye’s secret!) So, a plate of nutty, whole grain muesli with breakfast, a peanut butter sandwich with wholegrain bread during the day, and a serving of silver beet should see you right. Boiling the silver beet will not destroy its benefits, but extended frying will, as the cooking oil will leach away the fat-soluble vitamin E.

You can overdose on vitamin E, as it can cause internal bleeding in people taking anti-clotting drugs or aspirin. As well, it isn’t recommended to take vitamin E supplements if you are planning to have surgery. If you think you do need a vitamin E supplement, please consult with your doctor first.

Vitamin K
Vitamin K is supplied by the occupants of your gut, in an act of symbiosis, where they provide the vitamin will you provide a place to live in safety. It is important for the proper clotting of your blood. Usually, only newborn babies are at any risk of a vitamin K deficiency, and they are supplied with the vitamin by an injection in their first three days. If you have been taking antibiotics, you may have killed off some of your intestinal occupants, but a serving of acidophilus yoghurt should set you to rights. As well, you can absorb vitamin K form liver, and leafy green vegetables.

Water-soluble Vitamins

The B Group Vitamins
The B group of vitamins were once all thought be a single vitamin, but further research has discovered the truth, and now we know there are a whole family of similar vitamins within the grouping. Rather than go into any great detail of the individual B vitamins, I will give you a quick overview of each. All B group vitamins are important to the proper functioning of the nervous system, and producing red blood cells.

B1, known as thiamine, helps turn carbohydrates, alcohols and fats into energy and helps reduce wastes. It is found in milk, liver and pork and leafy green vegetables.

B2, aka riboflavin, also helps you realise energy from food, and helps pyridoxine (B6) and niacin (B3) to function correctly. It is found in all diary products, eggs, meat & poultry and vegemite.

B3, or niacin, is one of the main chemicals that produce neurotransmitters, and it also maintains the skin and digestive system. Meat, fish, pulses, nuts and cereals all provide niacin.

Pantothenic acid and Biotin are involved in the proper function of cholesterols, fats and red blood cells. They are available in just about every type of plant or animal that we consume. These vitamins are utilised very quickly with the human body.

Folic Acid (Folate) is one of the most important of the B group vitamins. It assists in the production of red blood cells, and in the DNA (deoxyribonucleic acid) in the nucleus of every cell in your body. In foetuses, it is necessary for the production of a healthy nervous system, and so it is very important that pregnant women get enough. It is found in leafy green vegetables (again?!), nuts and beans, oranges, wholegrain bread and vegemite. If you are pregnant, please consult with your doctor about taking a supplement, and eat your greens and a vegemite sandwich.

B6, or Pyridoxine, helps the body manufacture proteins, red blood cells, and maintain the neurotransmitters. To get enough of this important vitamin, you need to eat meat & fish, cereals, banana, avocados, nuts, vegemite and cereals.

B12 is the only b group vitamin that lingers in the body, and stay in the liver for up to five years. Properly known as Cyanocobalamin, B12 is involved in the cell reproduction, manufacturing DNA, and in the production of myelin: the coating around nerve fibres. You can only get B12 from animal-based foods, like meat, poultry and fish, eggs, and dairy products; there is no b12 to be obtained from plant-based foodstuffs. As you can see, you need to eat your greens, but if you are a strict vegetarian, you will need a B12 supplement.
It is very hard to overdose on B group vitamins. The only real problem can occur if you are taking massive amounts of folic acid (folate); this can mask a B12 deficiency, which can lead to nerve damage. This is rare.

Vitamin C
I’ve left the best for last. Vitamin C, or ascorbic acid, prevents bruising and encourages the healing of wounds. It is a powerful anti-oxidant, reducing the incidence of disease and boosting the immune system. One of its most important functions is its role in the production of collagen, which is part of your skin, teeth & gums, bones and connective tissues. It strengthens the capillaries.

Vitamin C is present in potatoes, and red, orange and green fruit and vegetables. It is very hard to overdose on vitamin C, as ascorbic acid is water-soluble and passes very quickly thought the human body. Heat destroys it, and so overcooking or boiling your food will destroy the beneficial vitamin C. So mashed potatoes won’t do the trick , but fresh orange juice will.

*The Voyager Science Queen is also known as Lynne Green

So, who is this woman who attempts to entertain us with Science?

Well, I really am a scientist. I have a Bachelor of Science degree from the University of Queensland, in Zoology. And, at the moment, I am working in a Pathology laboratory.

I have always been intensely curious about every aspect of our universe, from the teeny tiny workings of the gene right up to the mind-bending forces that are twisting and knotting inside a blackhole. So, now I am sharing a brain stuffed full of trivia…and hopefully entertaining people at the same time.

As well, I write Fantasy stories and novels. One day, I hope to have a book published, but don't hold your breath. Reading is my other major love, and my favourite authors are Terry Pratchett and Isaac Asimov, though I could list hundreds of others. If I had one wish, I ask for more time to write!

Read previous Sci-Facts:

A brief glimpse of New Technologies
Cuddly Australian Animals
Something light-hearted
Living in Interesting Times
New Hope for Our New Year
The Meaning of Life…
As the worm turns
Forensics
A Grab Bag of Facts
Bits and Bobs
Australian Achievements
Getting Your Attention
May Sci-Facts
After the Big Bang
The Big Bang
Ashes to ashes; Dust to dust
Twists in the tale
Robots in the Swim and other things
The Tachyon and other things

Looking for more scientific oddities? Have you checked out Dr Steven Juan's website? He is, quite literally, the wizard of odds!