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vitamins - good for life: Vitamins are not forms of energy or builders themselves, but they regulate metabolism and help convert fat and carbohydrates into energy. They also help to repair tissue. Though each of the vitamins has specific functions within the body, they work as a team, which means that if one vitamins is deficient, it may well affect the efficiency of the others. read more |  |
| vitamins - good for life | ||
| Vitamins are not forms of energy or builders themselves, but they regulate metabolism and help convert fat and carbohydrates into energy. They also help to repair tissue. Though each of the vitamins has specific functions within the body, they work as a team, which means that if one vitamins is deficient, it may well affect the efficiency of the others. Vitamins fall into two groups: those soluble in fat (A,D,E and K), which generally are stored in the body and do not require daily replacement, and those soluble in water (C and B complex) which must be supplied each day as excess is excreted in the urine. The fat soluble ones are measured in International Units (a tiny measurement) and the water soluble ones in milligrammes (mg) which is one thousandth of a gram. Below are itemized the most important vitamins, indicating their best sources and their effect on the body. If you take your vitamins from fresh natural sources every day you should receive an adequate supply. It is almost impossible to get an overdose. Vitamin supplements are essential if you are without fresh foods and take care not to destroy vitamin content in processed foods by exposure to toxins, light, etc. VITAMIN A (RETINOL) Function: Maintains a healthy complexion and helps keep skin in good condition. Promotes good eye-sight and is essential to the formation of visual purple, a substance which adapts the eye to darkness. Protects surface tissues of the respiratory tract. Helps to repair body tissues and skeletal growth. Good Source: Alfalfa sprouts, apricots, broccoli, butter, carrots, chicken, liver, cod liver oil, dandelion greens, eggs, kidneys, lamb's liver, mangoes, papayas, parsley, peppers (hot red), spinach, watercress. Deficiency Results: Inflammation of the eyes and inability to adjust to darkness. Dryness and premature ageing of the skin. Aggravation of the respiratory system that leads to infections. Overdose Results: Loss of appetite, headaches, hair loss and aching bones. Destroyed by: Exposure to sunlight can cause serious loss of vitamin A, although it is not destroyed by cooking; it is not well absorbed if taken in conjunction with excessive mineral oil. Daily Need: 5,000 International Units. It is stored in the liver so daily intake is not absolutely essential. back to top VITAMIN B COMPLEX There are 13 separate vitamins which should be taken together in the correct proportion because a large dose of one may cause a deficiency of the others. It is impossible to work this out for oneself, but in a fresh food diet nature does it for you. Synthetic vitamin supplements are accurately balanced. All these vitamins dissolve in water and any excess is excreted so it is essential to replace them daily. This is not always easy as refining flours and cereals removes almost all of them, and large amounts are destroyed by light and heat during cooking. Extra B vitamins are required when under stress. Best sources for the whole complex are: green leafy vegetables, brewers' yeast, whole grains, liver and kidneys. back to top VITAMIN B-1 (THIAMINE) Function: Necessary for conversion of carbohydrates into glucose for energy. Important for smooth functioning of nervous system, heart, liver. Good Source: Alfalfa sprouts, asparagus, brazil nuts, brewers' yeast, brown rice (not white), haricot beans, lamb's liver, muesli, rolled oats, sunflower seeds, wheatgerm, wholewheat bread (not white). Deficiency Results: Fatique, forgetfulness, nerve pain, numbness and tingling. A severe restriction causes beriberi, but this is rarely found outside the tropics. Overdose Results: Has been known to cause low blood pressure and trembling, but it is very difficult to take an overdose. Destroyed by: Soaking and cooking, alcohol and tobacco. Daily Need: 1.5 mg. back to top VITAMIN B-2 (RIBOFLAVIN) Function: Helps to break down all food. Necessary for good vision and clear eyes. Needed for cell respiration. Good Source: Almonds, avocados, brewers' yeast, chicken liver, cottage cheese, kidneys, milk, mushrooms, spinach, turnip greens, wheatgerm, wild rice, yoghurt. Deficiency Results: Bloodshot and itching eyes, sensitivity to bright lights, broken blood vessels, split corners of mouth, dermatitis, dandruff, split finger-nails. Overdose Results: Tingling sensations. Destroyed by: Light - rapidly. Daily Need: 2 mg. back to top VITAMIN B-3 (NIACIN) Function: Assists in breakdown and use of proteins, fats and carbohydrates. Important to mental health. Maintains health of skin, tongue, gums and digestive system. Is most beneficial in conjunction with the other B vitamins. Good Source: Chicken, chicken's liver, halibut, kidneys, lamb's liver, mackerel, peanuts, salmon, sardines, turkey, whole grains and breads. Deficiency Results: Lethargy, bad concentration, bad balance, depression, nervousness, diarrhoea, dental decay, halitosis (bad breath). Overdose Results: Flushes, tingling sensations, activation of peptic ulcer. Destroyed by: Not established. Daily Need: 15 mg. back to top VITAMIN B-5 (PANTOTHENIC ACID) Function: Essential for balanced functioning of the adrenal galnd, therefore important to the nervous system; cholesterol and fatty acids cannot be formed without it. Good Source: Bran, brewers' yeast, kidneys, lamb's liver, mushrooms, peanuts, whole grains. Deficiency Results: Malfunction of the adrenal gland which means loss of control against stress, irritability, dizziness, nervous headache, blackouts; numbness and tingling of muscles, sometimes cramps. Can lead to premature grey hair - an adequate amount may prevent it. Lack of it plays a major role in the onset of arthritis. Overdose Results: Not established Destroyed by: Acid such as vinegar. More stable in hot liquid (such as boiling) rather than in dry cooking (such as grilling or roasting). Daily Need: 5 - 10 mg. back to top VITAMIN B-6 (PYRIDOXINE) Function: Aids in metabolic breakdown of foods; helps form antibodies and red blood cells. Important in regulation of nervous system. Good Source: Bananas, blackstrap molasses, brazil nuts, chicken, lamb's liver, mackerel, walnuts, wheatgerm, wholewheat grains and bread. Deficiency Results: Nervousness, irritability, depression, mouth disorders, muscular weakness, anaemia, haemorrhoids, dermatitis. Overdose Results: Not established Destroyed by: Oral contraceptives, so supplements may be necessary for women on the Pill. A little is taken away by soaking and cooking food. Daily Need: 2 mg. back to top VITAMIN B-12 (CYANOCOBALAMIN) Function: Essential for normal functioning of body cells, particularly those of the bone marrow, nervous system and gastro-intestinal tract. Necessary for formation of red blood cells. Good Source: Cheese, eggs, herrings, kidneys, lamb's liver, milk, oysters, sardines, soya beans. Deficiency Results: Most serious is pernicious anaemia; also bronchial asthma, disturbance of central nervous system, unpleasant body odour. Overdose Results: High haemoglobin count Destroyed by: Foods used in conjunction with raw egg white Daily Need: 0.005 mg. back to top BIOTIN (VITAMIN B COMPLEX) Function: Helps form fatty acids, then burns them up together with carbohydrates for energy. Good Source: Blackcurrants, blackstrap molasses, cauliflower, dried milk, kidneys, lamb's liver, leeks, raw egg yolks (only), rolled oats (dry). Deficiency Results: Unlikely, but absorption problems can occur resulting in fatigue and depression, dermatitis and greyish skin colour. Overdose Results: Not established Destroyed by: Exposure to air, baking soda; raw egg white prevents absorption. Unaffected by heat Daily Need: Very small amount, not established. back to top CHOLINE (VITAMIN B COMPLEX) Function: Aids distribution of fats from the liver to the cells. Plays a role in nerve transmission. Good Source: Beans, fish, lecithin granules, lentils, wheatgerm, whole grains. Deficiency Results: Cirrhosis of the liver, hardening of arteries, high blood pressure. Overdose Results: Not established. Destroyed by: Strong alkali. Not affected by heat or storage. Daily Need: Not established. back to top FOLIC ACID (VITAMIN B COMPLEX) Function: Helps form red blood cells and nucleic acids, both essential for reproduction. Carries carbon to form the iron-containing protein in haemoglobin. Good Source: Almonds, cod, comfrey, lamb's liver, oysters, raw cabbage, walnuts, watercress. Deficiency Results: Anaemia, low white blood count, depression.Overdose Results: Not established. Destroyed by: Not established. Daily Need: 1.5 mg - stress and the intake of excess alcohol increase needs. back to top INOSITOL (VITAMIN B COMPLEX) Function: Together with choline, necessary for the formation of lecithin, which keeps the liver free of fats. Good Source: Bran, blackstrap molasses, lecithin granules, nuts, oats, sesame seeds, wheatgerm. Deficiency Results: Cirrhosis of the liver, poor appetite, hardening of arteries. Overdose Results: Not established. Daily Need: Very small amount. back to top PABA (PABA-AMINOBENZOIC, VITAMIN B COMPLEX) Function: Enables other vitamin B agents to function properly. Especially important in forming red blood cells. May help prevent onset of grey hair. Good Source: Broccoli, cabbage, kidneys, lamb's liver, brown rice. Deficiency Results: Fatigue, irritability, depression and digestive disorders. Overdose Results: Not established. Destroyed by: Not established. Daily Need: Very small amount. back to top VITAMIN C (ASCORBIC ACID) Function: Main use is to maintain level of collagen, a protein necessary for the formation of skin, ligaments and bones; therefore helps to mend fractures, heal wounds, form scars. Helps prevent haemorrhaging. Said to aid and prevent some types of virus and bacterial infections (the common cold, for instance). Good Source: Acerola cherries, blackcurrants, broccoli, brussels sprouts, cabbage, cauliflower, grapefruit, lemon juice (diluted), orange juice (including pith and peel), papaya, paprika, parsley, peppers, pineapple, rose-hip powder, strawberries, tangerines, watercress. Deficiency Results: Tooth decay, bleeding gums, aching joints, weakness to infections, slow healing, tendency to bruise or bleed, bad vision, low body warmth. Prolonged deficiency can lead to scurvy. Overdose Results: Suspected as a contributing factor to kidney stones; large doses cause diarrhoea, activation of peptic ulcer. Destroyed by: Light, heat, air, prolonged storage, excess cooking, copper and iron utensils. Most easily destroyed of all vitamins. Daily Need: 50 mg. Body's need is increased when under stress, tired, suffering an infection, injury, surgery. More also needed if you smoke, take aspirin or live in a hot climate. back to top VITAMIN D (CALCIFEROL) Function: Encourages the transport of calcium and phosphorus to tissues which build bone. Good Source: Cod liver oil, eggs, halibut liver oil, herrings, mackerel, salmon, sardines. Deficiency Results: Weak, brittle bones, spinal curvature, muscle cramp, joint pains, hardening of the arteries, rickets. Overdose Results: Loss of appetite, headache, drowsiness; widespread calcification of non-bony tissues can occur. Destroyed by: Air pollution inhibits its production via sunlight. Stable when exposed to heat, keeps under storage conditions. Primarily stored in the liver.Daily Need: 400 international units - more if you are on the Pill. back to top VITAMIN E (TOCOPHEROL) Function: It unites with oxygen to protect red blood cells and keep them from rupturing. Thought to improve the circulatory system and counteract the process of ageing; used to increase fertility and treat sterility. Externally, used on burns, buises and wounds to accelerate healing and help alleviate scars. Good Source: Apples, carrots, cabbage, celery, eggs, muesli, olive oil, rolled oats, sunflower seeds, sunflower seed oil, wheatgerm, wholemeal bread, wholemeal flour. Deficiency Results: Degeneration of reproductive tissues, early onset of old age, sluggish circulation, varicose veins, liver problems, muscle weakness. Overdose Results: Elevated blood pressure Destroyed by: Cooking, storage, iron utensils. Daily Need: 20 International Units - more when under stress. back to top VITAMIN K Function: Prevents haemorrhaging, stimulates production of substances involved in the normal clotting process. Good Source: Broccoli, brussels sprouts, cabbage, cauliflower, eggs, oats, potatoes, strawberries, wheatgerm, wholewheat grains. Deficiency Results: Haemorrhaging deficiencies, but very rare as this vitamin is manufactured by bacteria in intestines. Overdose Results: Fast clotting - thrombosis Destroyed by: Alcohol, light and rancidity. Sulphur drugs and antibiotics interfere with its absorption (eating yoghurt can restore it). Daily Need: Widely available, only supplemented in disease conditions. back to top MINERALS Minerals occur in minute quantities in the human body and are essential to certain metabolic processes; they help draw chemical substances in and out of the cells; they control the amount of water necessary to the life process; they influence the secretion of glands; they affect muscle responses; and they are important in transmitting messags through the nervous system. We obtain our minerals through food, but unlike vitamins, which plants manufacture, minerals have to be extracted from the earth by plants. Once in the body, when their work is done, they are excreted in the urine and sweat, so must be regularly replaced. back to top CALCIUM Function: To build and maintain bones and teeth; also important in regulation of heart muscles and nerve transmission. Good Source: Almonds, blackstrap molasses, broccoli, cheese (hard varieties such as Parmesan, Swiss, Cheddar), clams, haricot beans, kelp and other seaweeds, milk, powdered milk, olives, sardines, sesame seeds, shrimps, yoghurt. Deficiency Results: Deterioration of bones; weakened tooth structure; muscle cramps, numbness and tingling in arms and legs; blood clotting. Overdose Results: Excess calcium is normally excreted by the body; if not there is a chance of widespread calcification. Daily Need: 600 mg back to top CHLORINE Function: Important in cell metabolism; helps regulate the balance of acid and alkali in the blood. Good Source: Celery, kelp, lettuce, salt (and other sodium-containing foods), spinach, tomatoes. Deficiency Results: Weak water retention, atherosclerosis. Overdose Results: Not established; excess chlorine is usually excreted. Daily Need: Joined to sodium, so provided that intake is sufficient, level is usually correct. back to top CHROMIUM Function: Helps regulate blood-sugar levels and improves body's utilization of glucose. Thought to be instrumental in keeping cholesterol low. Good Source: Blackstrap molasses, bran, brewers' yeast, chicken, condiments, fruits, green vegetables, honey, nuts, shellfish, wholegrain cereals. Deficiency Results: Affects tolerance of glucose; hardening of the arteries. Overdose Results: Not established Daily Need: A trace. back to top COBALT Function: Necessary for the proper functioning of vitamin B-12 and red blood cells. Good Source: Fruits, green vegetables, meat, wholegrain cereals. Deficiency Results: Anaemia; dry, scaly skin. Overdose Results: Could cause enlargement of thyroid gland but unlikely; toxic in large quantities. Daily Need: A trace. back to top COPPER Function: Associated with iron in production of red blood cells; aids in forming hair pigment; a catalyst for body-building enzymes connected with muscle and nerve fibres. Good Source: Almonds, bran, brazil nuts, chicken's liver, lamb's liver, shellfish, wheatgerm, wholegrain cereals. Deficiency Results: Very rare, but can lead to anaemia, greying or loss of hair, heart troubles and nervousness. Women need more copper during menstruation and pregnancy. Overdose Results: Toxic in large auqntities, but body usually discards excess. Daily Need: 2.5 mg. back to top FLUORINE Function: Improves tooth development and strengthens bones by helping to deposit calcium. Hinders tooth decay by fighting acid-forming bacteria. Good Source: Seafood, tea, fluorinated water. Deficiency Results: Poor bone and teeth formation; tooth decay. Overdose Results: Discoloured and brittle teeth, muscle stiffness, arthritis; toxic reactions. Daily Need: 1 mg. back to top IODINE Function: Necessary for the production of the thyroid hormone. Good Source: Kelp, seafood, sea salt, seaweeds, shellfish. Deficiency Results: Abnormal swelling in the throat leading to a goitre; thyroid disturbances that lead to weight gain, nervous tension and lethargy; drying of skin, loss of hair. Overdose Results: Interferes with the thyroid's synthesis of hormones, reducing them to an unsatisfactorily low level. back to top IRON Function: The most important mineral involved in the transportation of oxygen to the cells and in the formation of haemoglobin. Most beneficial when taken in conjunction with vitamin C. Good Source: Blackstrap molasses, bran, dried apricots, egg yolks, haricot beans, kidneys, lamb's liver, shellfish, soya flour, sunflower seeds, watercress, wheatgerm. Deficiency Results: Anaemia, pallid skin, loss of energy, general listlessness and restlessness; brittle nails, premature grey hair; palpitations and breathlessness. Menstruation and pregnancy use up the iron supply and it needs to be replenished. Overdose Results: Usually excreted, but poor performance of the liver or pancreas can result in excessive deposits which are toxic; skin can become pigmented. Daily Need: 15 mg. back to top MAGNESIUM Function: Important in cell metabolism; it actuates more enzymes in the body than any other mineral acting as an agent in the utilization of other minerals and vitamins - calcium needs it, vitamin C useless without it. Necessary for nerve and muscle function. Good Source: Almonds, avocado, bananas, barley, blackstrap molasses, brazil nuts, haricot beans, honey, muesli, peanuts, seafood, whole grains. Deficiency Results: Muscular weakness, heart and circulatory diseases, nervousness and depression, dizziness, diarrhoea, liability to convulsions. Diabetics are often short of magnesium. Overdose Results: Not likely, but could lead to sleepiness and general weakness. Daily Need: 300 mg. back to top MANGANESE Function: Activates enzymes; closely related to blood-sugar levels and helps maintain reproductive processes. Good Source: Almonds, apricots, bran, kidneys, lentils, parsley, walnuts, watercress, wheatgerm. Deficiency Results: Poor equilibrium and bad co-ordination; sterility, reduction of sexual drive. Deficiency extremely unlikely. Overdose Results: Not established Daily Need: A trace. back to top PHOSPHORUS Function: Found in every cell in the body and the busiest of all minerals; important for growth, maintenance and repair of cells; significant in energy and nerve transmissions; passes on genetic hereditary patterns. Good Source: Brewers' yeast, cheese, chicken, eggs, fish, liver, skimmed milk, wheatgerm. Deficiency Results: Disturbances in cell regulation; poor quality of teeth and bones; stunted growth. Older people need more phosphorus because their systems don't absorb it well. Overdose Results: The body stores phosphorus well with no known toxic results. Daily Need: 1 gram. back to top POTASSIUM Function: Often in partnership with sodium. An important mineral in muscle control including that of the heart and in the stimulation of nerve impulses; helps regulate osmosis and water balance. Good Source: Bananas, butter beans, dried apricots, figs, haricot beans, jacket potatoes, lentils, peanuts, seafood, soya beans, spinach. Deficiency Results: Muscular weakness, irritability, disturbances of the heart; deficiency unlikely. Overdose Results: Affects heart beat, slowing it down and eventually arresting action; weakness and numbness of limbs. Daily Need: 4 grams. back to top SODIUM Function: Important in cellular metabolism; protects the body against excess fluid loss, balances acid-alkali levels, influences muscular activity. Good Source: Chicken, green vegetables, kelp, salt, seafood, water and wheatgerm. Deficiency Results: Rare, but in hot climates excessive perspiration may deplete the body's salt, resulting in headaches, nausea, diarrhoea and muscular cramps of legs and abdomen. Overdose Results: Swelling of body tissues (oedema); unduly aggravates high blood pressure. Daily Need: 2 - 5 grams, but for those with high blood pressure, 1 gram is the limit. back to top SULPHUR Function: Present in cells to help in formation of body tissues; necessary for proper function of vitamins thiamine and biotin; acts as a detoxant. Good Source: Cheese, chicken, eggs, fish, haricot beans, meats, milk, nuts, soya beans. Deficiency Results: Rare, but associated with protein lack and its effects. Overdose Results: Toxicity, if excess comes from synthetic supplements. Daily Need: No exact amount, but widely available through protein. ZINC Function: Helps in the formation of enzumes and proteins, in digestion, in elimination of carbon dioxide. Good Source: Bran, eggs, lamb's liver nuts onions, shellfish, sunflower seeds, wheatgerm, wholewheat flour. Deficiency Results: Retarded growth, delayed sexual maturity. Pregnant women, those on the Pill and older women frequently need extra. Daily Need: A trace. back to top | ||