Vitamins and health

1. A vitamin is an organic chemical compound your body must have for normal growth, metabolism (creating energy), and health. The body itself does not make vitamins. The only place the body can get vitamins is from outside sources¹. The body needs vitamins to make enzymes and hormones. These important substances are used to run all the chemical reactions you need to live. Vitamins are also crucial in the production of red blood cells and the protection of the nervous, skeletal, and immune system.

2. The plant or animal uses vitamins as tools in processes that regulate chemical activities in the organism and that use basic food elements – carbohydrates, fats, and proteins – to form tissues and to produce energy. Vitamins can be used over and over², and only tiny amounts are needed to replace those that are lost. Nevertheless, most vitamins are essential in the diet because the body does not produce enough of them or, in many cases, does not produce them at all. Vitamins were originally placed in categories based on their function in the body and were given letter names. Later, as their chemical structures were revealed, they were also given chemical names.

3. The vitamins needed by humans are divided into: water-soluble vitamins³ (the B vitamins and vitamin C) and fat-soluble vitamins⁴ (A, D, E, and K). The water-soluble vitamins to be absorbed by the intestine are carried by the circulatory system to the specific tissues where they will be put into use. When a person takes in more water-soluble vitamins than are needed, small amounts are stored in body tissue, but most of the excess is excreted.

4. Fat-soluble vitamins seem to have highly specialized functions. The intestine absorbs fat-soluble vitamins, and the lymph system carries these vitamins to the different parts of the body. Fat-soluble vitamins are involved in maintaining the structure of cell membranes. It is also believed that fat-soluble vitamins are responsible for the synthesis of certain enzymes.

The body can store larger amounts of fat-soluble vitamins than those water-soluble vitamins. Excessive intake⁵ of fat-soluble vitamins, particularly vitamins A and D, can lead to toxic levels in the body.

5. Many vitamins work together to regulate several processes within the body. A lack of vitamins or a diet that does not provide adequate amounts of certain vitamins can upset the body's internal balance or block one or more metabolic reactions. Vitamins, though they are available from a variety of sources, are not identical distributed in natural sources. For example, some vitamins, such as vitamin D, are produced only by animals, whereas other vitamins are found only in plants.

6. All vitamins can be synthesized, or produced commercially, from foods and other sources, and there is no evidence that natural vitamins are superior to those that are synthetically derived. The more vitamins are absent in the food the more they are added to it before it is sold. Vitamins and minerals enrich the immune system; support normal growth and development, and help cells and organs do their jobs.

7. The best way to ensure adequate nutrition of all vitamins and minerals is to consume a balanced diet that incorporates a variety of foods, including fruits, vegetables, meat, dairy products, and whole grain foods.

8. People go through a lot of physical changes – including growth and puberty – during their teenage years. Eating right during this time is especially important because the body needs a variety of vitamins and minerals to grow, develop, and stay healthy.

9. Taking a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods – like fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry – are the best choices for providing the nutrients your body needs to stay healthy and grow properly.

Пояснения к тексту

1. outside sources – внешние источники

2. over and over – снова и снова

3. water-soluble vitamins – водорастворимые витамины

4. fat-soluble vitamins – жирорастворимые витамины

5. excessive intake –избыточный прием

Задание 1. Определите основную идею текста.

The main idea of the text deals with …

Варианты ответа:

а) the distribution of vitamins;

b) the functions of vitamins in the body;

c) the information about the categories of vitamins;

d) the role of vitamins for the healthy way of life;

Задание 2. Ответьте на вопросы в соответствии с содержанием текста:

a) What is a vitamin?

b) What groups are the vitamins needed by humans divided into?

c) What role do the water-soluble vitamins play in our body?

d) What are the functions of fat-soluble vitamins in our body?

e) What can upset the body's internal balance?

Задание 3. Переведите 6-ой и 7-ой абзацы текста, определяя в каждом предложении подлежащее и сказуемое.

TEXT 7

Прочитайте текст и выполните задания после текста.