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With few exceptions our body cannot manufacture Vitamins, organic substances found only in living plants and animals. Our bodies need Vitamins for growth and to sustain and maintain good health. A large industry has grown up supplying natural and manufactured Vitamins in tablet and powder form. This makes it much easier to take a supplement rather than eating the correct foods which provide the required Vitamins. It is important to understand that Vitamins do not replace food; they supplement it and should only be eaten with food. Vitamins assist with food digestion and help build strong bones and bodies. Vitamin A: (Beta Carotene) Protects against night blindness. Promotes healthy skin and mucous membranes, body's resistance to infection. Being studied as an anti oxident and cancer fighter. Food sources: Retinol from liver, oily fish (fish liver oils are very rich), butter, table margarine, cream, full-cream milk, egg yolk, cheese Beta-carotene from orange and green fruit and vegetables - carrots, spinach, apricots, mango, rockmelon, broccoli, pumpkin, pawpaw. Lack of can cause: Acne, reduced sense of smell, dry hair, fatigue, sleeplessness, rough skin, night blindness and fequent infections. Vitamin B1: Thiamin: Required to metabolise carbohydrate. Release of energy from food. Normal appetite and digestion. Proper function of heart and nervous system. Food Sources: Yeast extract (Vegemite, Marmite), wheat germ, wheat bran, nuts, fortified breakfast cereals, liver, kidney, lean pork, peas, wholemeal flour, wholemeal bread, sesame seeds. Lack of can cause: Indigestion, anxiety, diarrhea, poor circulation loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems. . Vitamin B2: Riboflavin : For healthy skin and eyes. Release of energy from food. Metabolism of carbohydrate, protein and fat Food sources: Milk, cheese, yoghurt, yeast extract (Vegemite, Marmite), meat extract, liver, eggs, almonds, mushrooms, wholemeal flour, wholemeal bread, green vegetables. Lack of can cause: gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores. Vitamin B3: Niacin: Releases of energy from food. Metabolises carbohydrate, protein and fat. Improves circulation and is essential for growth. Used therapeutically to lower cholesterol. Helps metabolize protein, sugar & fat. Reduces high blood pressure and increases energy through proper utilization of food; Lack of can cause: Indigestion, anxiety, diarrhea, poor circulation loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems. Food sources: Lean meat, liver, yeast, wheat bran, peanuts, tuna, salmon, kidney, pulses, fortified breakfast cereals, eggs, vegetables, milk Vitamin B6: Pyridoxine: Metabolises protein. Formation of red blood cells prevents anaemia. Beneficial if you suffer from water retention. Necessary for the absorption of fats and protein. Aids in maintaining sodium and potassium balance. Food sources: Lean meat, liver, poultry, fish, yeast, soybeans, nuts, whole grains (brown rice, wholemeal breads, barley), vegetables. Lack of can cause: Acne, hair loss, pink eye, deprression dizziness, fatigue, slow wound healing and sleepiness. Vitamin B12: Cyano-cobalamin: Helps formation of red blood cells. Prevents anaemia. Builds nerve cells and DNA genetic material. Food sources: Only found in animal foods - liver, kidney, lean meat, oysters, fish, seafood, eggs, milk. For vegetarians, sources are fortified soy drink and cultivated mushrooms grown on manure (most commercial mushrooms are grown this way) Lack of can cause: Indigestion, constipation, fatigue, headaches, mood swings, loss of appetite, shortness of breath, difficulty concentrating and Forgetfulness. Vitamin C / Ascorbic acid: Promotes healthy gums, teeth and bones. Speeds wound healing and helps resist infection. Formation of collagen, a cementing material in blood vessels, bones and teeth. Assists iron absorption. Under study for its role as an antioxidant. Food sources: Fruit and vegetables: citrus fruit and juices, berries, guava, mango, capsicum, pawpaw, parsley, broccoli, pineapple, spinach, and cabbage are the richest. Lack of can cause: The infamous rickets ,soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion. Vitamin D: An antioxidant required for tissue growth and repair. promotes trong bones and teeth - prevents rickets. Assists absorption of calcium and phosphorus. Helps to prevent cancer, protects against infection, and enhances immunity. Also may reduce cholesterol levels and high blood pressure. Food sources: Fish liver oils, oily fish, eggs, table margarine, butter, cheese. Sunlight on skin. Lack of can cause: Burning sensation in the mouth and throat, heavy sweating on the scalp, diarrhea, insomnia and nervousness. Lack of can cause: Rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys. Vitamin E: (Tocopherols) : An antioxidant important in the prevention of cancer and cardiovascular disease. Increases the absorption of iron. Improves circulation and is necessary for tissue repair. Reduces blood pressure and relaxes leg cramps. Maintains healthy cell membranes. Under study for prevention of cancer and heart disease. Food sources: dark-green leafy vegetables like broccoli, spinach, romaine lettuce. apples, apricots, nectarines, peaches. whole-grain breads and cereals nuts and seeds like almonds, hazelnuts, sunflower seeds Lack of can cause: Rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin. Vitamin K: Needed for: Normal blood clotting Food sources: Green leafy vegetables, broccoli, cauliflower, liver, eggs, cheese, wholemeal flour, wholemeal bread Also made by bacteria in the intestine. Pseudo - Vitamins: Choline, inositol, bioflavonoids, para-amino benzoic acid, pangamic acid (Vitamin B15) and laetrile (Vitamin B17) are pseudo-vitamins and are often wrongly classified as true vitamins. Essential for some animals but not for humans. Biotin: Needed for:Metabolism of fat and protein. Growth. Nerve cells Food sources: Egg yolk, liver, kidney, heart, oats, whole grains, pulses. Also made by bacteria in the intestine. Lack of can cause: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color. Carnitine: Helps transport long-chain fatty acids, which are burned within the cells to provide energy. It thus increases the use of fat as an energy source. This prevents fatty build-up, especially in the heart, liver, and skeletal muscles. Coernzyme Q10: Plays a critical role in the production of energy in every cell of the body. It aids circulation, stimulates the immune system, increases tissue oxygenation, and has anti-aging effects. Also beneficial in fighting obesity and diabetes. Chromium: Vital in the synthesis of cholesterol, fats, and protein. Maintains stable blood sugar levels through proper insulin utilization, and can be helpful both for people with diabetes and hypoglycemia.< Folic acid: Folate : Needed for: Formation of enzymes and red blood cells. Prevents anaemia. Metabolism of DNA. Prevents neural tube defects (spina bifida and anencephaly) Food sources: Yeast extract (Vegemite, Marmite), leafy vegetables, whole grains, peas, nuts, avocado, organ meats (liver, kidney, heart) Lack of can cause: Gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair. Glutamine: Helps to build and maintain muscle. Can enhance mental functioning, and decreases sugar cravings. Lecithin: Enables fats to be dispersed in water and removed from the body. This protects the vital organs and arteries from fatty buildup. Pantothenic acid: Needed for: Metabolism of carbohydrate, fat and protein for energy. Improves the body's resistance to stress. Helps in cell building and development of the central nervous system. Helps the adrenal glands, fights infections by building antibodies. Food sources: Yeast extract (Vegemite, Marmite), liver, fish, lean meat, pulses, nuts, eggs, vegetables, bread and cereals . Lack of can cause: Painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps. Phenylalanine: Increases mental alertness, and suppresses the appetite. Pottasium: Important for a healthy nervous system and a regular heart rhythm. Helps prevent stroke, aids in proper muscle contraction, and works with sodium to control the body's water balance. Selenium: Principal function is to inhibit the oxidation of fats. Selenium and Vitamin E act together to aid in the production of antibodies and to help maintain a healthy heart and liver. REFERENCES Prescription for Nutritional Healing, A-to-Z Guide to Supplements," by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. 'Busy Body Cookbook".. © Catherine Saxelby |
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