No, this isn't some random, out of order alphabet.

不 這可不是隨便亂念的字母

These are vitamins,

這是維他命

and just like letters build words,

就像字母組成單字一樣

they're the building blocks that keep the body running.

他們是維持身體運作的微小單位

Vitamins are organic compounds we need

維他命是種有機化合物

to ingest in small amounts to keep functioning.

人需要攝取少量維他命 以維持生理機能

They're the body's builders, defenders and maintenance workers,

維他命是人體的建築工 保衛軍 及維修工

helping it to build muscle and bone,

協助骨頭與肌肉的構成

make use of nutrients,

營養素的消化

capture and use energy and heal wounds.

收集並使用能量 及治癒傷口

If you need convincing about vitamin value,

如果你想更體會維他命的價值

just consider the plight of olden day sailors

就想想以前水手們遇到的困境吧

who had no access to vitamin-rich fresh produce.

他們無法攝取富含維他命的新鮮農作物

They got scurvy.

因此得了壞血病

But vitamin C, abundant in fruits and vegetables,

蔬果裡含有豐富的維他命C

was the simple antidote to this disease.

是治癒壞血病的良方

While bacteria, fungi and plants produce their own vitamins,

細菌 蕈菇 植物 能自行生產維他命

our bodies can't.

但我們人體不能

So we have to get them from other sources.

所以得從其他地方攝取維他命

So how does the body get vitamins from out there into here?

那麼 人體如何將維他命由體外 吸收進體內呢?

That's depended on the form these compounds take.

這得取決於這些化合物的型態

Vitamins come in two types,

維他命有兩種

lipid-soluble and water-soluble.

脂溶性 與 水溶性

And the difference between them determines how the body transports and stores vitamin

這種不同 決定維他命如何被人體運輸及儲存

and gets rid of the excess.

及避免過度攝取

The water-solubles are vitamin C and B Complex vitamins

維他命C及B群 屬於水溶性維他命

that are made up of 8 different types that each do something unique.

維他命B群有8種 每種都有特定功能

These are dissolved in the watery parts of fruits, vegetables and grains,

蔬果穀物中的水分 就含有這兩種維他命

meaning their passage through the body is relatively straightforward.

因此 他們進入人體的途徑相對較直接

Once inside the system, these foods are digested

只要一進入體內 食物被消化

and the vitamins within them are taken up directly by the bloodstream.

食物裡頭的維他命就能直接進入血液中

Because blood plasma is water-based,

因為血漿的主要成分是水

water-soluble vitamin C and B have their transport cut out for them

水溶性維他命C及B群 有自己的運輸管道

and can move around freely within the body.

可以在體內自由移動

For lipid-soluble vitamins, dissolved in fat

而脂溶性維他命呢

and found in foods like dairy, butter and oils,

則是存在於奶製品 奶油 油類等食物裡頭

this trip into the blood is a little more adventurous.

他們進入血液的旅途就比較艱辛了

These vitamins make it through the stomach and the intestine,

脂溶性維他命需要通過腸胃

where an acidic substance called bile flows in from the liver,

腸胃裡頭流動著肝臟分泌的酸性物質-膽汁

breaking up the fat and preparing it for absorption through the intestinal wall.

分解油脂 讓腸壁能順利吸收

Because fat-soluble vitamins can't make use of the blood's watery nature,

脂溶性維他命無法利用血液裡頭的水

they need something else to move them around,

需要其他介質幫忙 才能在體內移動

and that comes from proteins that attach to the vitamins and act like couriers,

蛋白質就像是他們的司機

transporting fat-solubles into the blood and around the body.

遞送脂溶性維他命進入血液 到達人體各處

So, this difference between water- or fat-soluble vitamins determines how they get into the blood,

因此 脂溶性和水溶性維他命的不同 在於進入血液的途徑

but also how they're stored or rejected from the body.

還有如何被人體儲存及排除

The system's ability to circulate water-soluble vitamins in the bloodstream so easily

水溶性維他命能藉著血液 輕鬆地在體內循環

means that most of them can be passed out equally easily via the kidneys.

所以 大部分都能輕易被腎臟排出

Because of that, most water-soluble vitamins need to be replenished on a daily basis through the food we eat

所以 大部分的水溶性維他命 需要每天固定攝取

But fat-soluble vitamins have staying power,

但脂溶性維他命有能力留在體內

because they can be packed into the liver and in fat cells.

因為他們能儲存在肝臟或脂肪細胞裡面

The body treats these parts like a pantry,

這些部位就像人體內的儲藏室

storing the vitamins there and rationing them out when needed,

將維他命存放在裡面 需要時就提領出來

meaning we shouldn't overload on this type of vitamin,

所以呢 我們不應該過度攝取脂溶性維他命

because the body is generally well stocked

因為 基本上 體內已經有足夠存糧了

Once we figured the logistics of transport and storage,

既然我們已經懂了維他命的運輸及儲存狀況

the vitamins are left to do the work they came here to do in the first place.

再來就是了解他們能為人體做些甚麼

Some, like many of the B Complex vitamins,

有些維他命 像是大部分的B群

make up coenzymes,

能製造輔酵素

whose job it is to help enzymes release the energy from food.

幫助酵素分解食物 獲得能量

Other B vitamins then help the body to use that energy.

剩下的B群則是幫助人體使用這些能量

From vitamin C, you get the ability to fight infection and make collagen,

維他命C能增加抵抗力 並產生膠原蛋白

a kind of tissue that forms bones and teeth, and heals wounds.

可以形成骨頭 牙齒 及癒合傷口

Vitamin A helps make white blood cells, key in the body's defense,

維他命A幫助白血球形成 是保護人體的關鍵

helps shape bones and improves vision

還能幫助骨骼強壯 改善視力

by keeping the cells of the eye in check.

維護眼球細胞

Vitamin D gathers calcium and phosphorous so we can make bones,

維他命D能聚集鈣和磷 因此骨骼才能生長

and vitamin E works as an antioxidant,

維他命E則是抗氧化劑

getting rid of elements in the body that can damage cells.

保衛體內細胞 避免受到損害

Finally, from vitamin K, we score the ability to clot blood,

最後 維他命K則被派來幫助血液凝結

since it helps make the proteins that do this job.

它能幫忙製造負責凝血的蛋白質

Without this vitamin variety,

沒有這些維他命的話

humans face deficiencies that cause a range of problems

人類就會缺乏營養 面臨各種麻煩

like fatigue, nerve damage, heart disorders

像是疲勞 神經受損 心臟病

or diseases like rickets and scurvy.

或是軟骨症 壞血病等等疾病

On the other hand, too much of any vitamin can cause toxicity in the body.

另一方面 過度攝取任一種維他命 都會對人體有害

So there goes the myth that loading yourself with supplements is a great idea.

所以 攝取越多營養越好 其實是種迷思

In reality, it's all about getting the balance right and hitting that vitamin jackpot.

重點是 維持營養均衡 不多不少剛剛好!