Welcome back!!! This issue of Health in Our Hands will focus on vitamin issues. The vitamin wars continue to rage on as Americans sit back more confused than ever. There are a few basic facts that will not change in spite of research. Vitamins, those necessary nutrients which are unable to be manufactured in the body and must be supplied by the food we ingest, fall essentially into two distinct classes ---- those soluble in water and those soluble in fat and/or fat solvents. The water-soluble vitamins include vitamins B and C. The fat-soluble ones are A, E, D and K. When water-soluble vitamins are ingested in quantities over and above what is used by the body and provides tissue saturation, the excesses are excreted in the urine since they are not stored in any quantity in the body. On the other hand, the fat-soluble vitamins, when ingested in quantities above the amount required, are stored in the body, (mainly the liver but also in muscle, kidney, and adipose tissue). It is critical, therefore, not to exceed the Recommended Daily Allowance (RDA) for vitamins.

The best source for vitamins is a well-balanced diet that includes a variety of foods. Supplements will not make a diet that is high in fat or low in fiber safe and adequate. Before you rush out to the nearest store to buy vitamins, keep in mind that the more expensive "all natural" vitamins may not be better than the less expensive ones. To be called vitamin A, for example, there has to be a specific molecular arrangement that is identical no matter where it is found or how it is derived.
 

Vitamin A - Fat-Soluble

RDA 5000 International Units (IU)

Vitamin A is involved in the formation and maintenance of healthy skin, hair and mucous membranes. It helps us to see in dim light and is necessary for proper bone growth, tooth development and reproduction. Sources of vitamin A include: dairy products, Boston cream pie, vanilla pudding, hot fudge pudding, pineapple upside down cake, egg yolk, dark green leafy vegetables, yellow vegetables and fruits, fortified products, organ meats, cooked eel, duck, mashed potatoes, turkey, ham, black bass, and tuna fish/salad.
 

Vitamin E- Fat Soluble

RDA 30 IU

Little is known about vitamin E deficiencies in humans as it is almost impossible to produce. It is readily available in foods and the excess is stored in the body. Sources of vitamin E include the following oils: wheat germ, sunflower, safflower, sesame, cottonseed, peanut, olive, soybean, vegetable; the following nuts/seeds: sunflower seeds, peanuts, safflower nuts, hazelnuts, walnuts, almonds, Brazil nuts; margarine, mayonnaise, peanut butter, spinach, butter, asparagus, salmon, brown rice, avocados, carrots, turkey, milk and chicken.

Vitamin D - Fat-Soluble

RDA 400 IU

Vitamin D aids the absorption of calcium. Without the right amount of D, the body can not absorb enough calcium despite a good intake of that mineral. An excellent source of vitamin D is the sun. It only takes approximately 5 minutes of sun exposure daily to receive an adequate dose of vitamin D. Additional sources of vitamin D include: dairy products, tuna liver and cod liver oil, canned sardines, salmon, tuna, egg yolk, shrimp, mushrooms, sunflower seeds, oysters, corn oil, bass, and sunshine (the best source, is free and usually available!).
 

Vitamin C - Water-Soluble

RDA 60 milligrams

Vitamin C is important in forming collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels. It also helps maintain capillaries, bones and teeth. It aids in the absorption of iron, and therefore, is instrumental in the treatment of certain types of anemia. Sources of vitamin C include: freeze dried chives, red chili peppers, lemon or orange peel, cloves, raw spinach, raw broccoli, raw parsley, citrus fruits (oranges, lemons, grapefruit, kiwi), boiled collards, mulberries, coleslaw, minced ham, lunch meat, summer sausage, sweet potato pie, Italian pork sausage, boiled potatoes, swordfish, butternut squash, black-eye peas, milk, pinto beans, navy beans, chickpeas and seedless raisins.
 

Folic Acid - Water-Soluble

RDA .4 milligrams

Folic acid helps the body form red blood cells and aids in the formation of genetic material within every body cell. It is important for those who are pregnant as it helps the fetal brain and spinal cord to develop. Sources of Folic Acid include: green leafy vegetables, organ meats and fortified foods.
 

Vitamin B12- Water-Soluble

RDA 6.0 micrograms

B12 aids in forming red blood cells and building genetic material. It helps in functioning of the nervous system and metabolizing protein and fat in the body. Sources of vitamin B12 include: raw oysters (if you are brave), organ meats, mackerel, blue crab, summer sausage, ground beef, skim milk, pork loin, t-bone steak, chicken, pork rump roast, roast beef, ham, ricotta cheese, eggnog, hot fudge sundae (sounds good to me!), chocolate cream pie, cottage cheese, cream cheese, pork ribs, roasted duck, cheese pizza, turkey, pork and beef sausage, sour cream, potato pancakes, pepperoni pizza, caraway cheese, turkey ham, and swordfish.
 

As you can see, many of these vitamin sources are also high in cholesterol so please make your daily selections carefully.
 

Exercise Program

Each Monday, Wednesday, and Friday, a group of dedicated ASU employees meet together in the ASU HPER building for a one hour session of stretching, weight lifting and aerobic exercise. The ASU Employee Wellness Program is held three days a week at 12:00, in the weight room of the HPER Complex. It is open to any ASU employee who wants to join in the fun. The class begins with participants individually warming up on stationary bicycles, stair steppers, and jump ropes. At 12:10 the class formally begins with a 4-5 minute stretching routine, and then progresses to a 25 minute circuit training session. During the circuit training, members rotate to stations on the universal equipment, where they each have 30 seconds of weight lifting. This is followed by a 30 second break, in which they progress to the next piece of equipment. Following the circuit training, the class is lead through a series of abdominal and lower back strengthening exercises, along with everyone's favorite, the push-up. The class finishes off with another series of stretches.

This class is filled with exciting, friendly, individuals from all areas of the ASU campus. Many of the participants have joined for health reasons such as high blood pressure or cholesterol. Others just love the feeling they have after exercising. The class is designed to allow each participant to individualize their workout to meet their specific needs. If you are interested in joining this group, please contact Deanna Widner at dbw@ipa.net. Anyone is welcome who wants to commit to improving their health, or who simply wants to become part of a lively, motivated group of individuals.
 

Future Programming

Mobile mammography unit on campus- Student Health Center - October 19 and 20.
Must attend class session on September 15 @ 9:00 a.m., 1:00 p.m. or 3:00 p.m. in the Reng Center Ballroom to be placed on the screening roster. Contact Keith Johnson @ 2054 in the Student Health Center for more information.
 

Women's Health & Aging - Lifetime Challenges October 5, 1999; 6:00 - 8:30 p.m.
ASU Convocation Center Co-Sponsored by College of Nursing and Health Professions (CNHP)
Please call 972-7012 to register (Regional Medical Center)
 
 

The Arkansas State University Employee Wellness Newsletter is published monthly during the academic year by the College of Nursing and Health Professions. Health and wellness questions can be addressed to Dean Susan Hanrahan, Ph.D., ext. 3112 or hanrahan@crow.astate.edu.