VITAMINS: A QUICK REFERENCE GUIDE

Most experts will recommend you get the bulk of your vitamins and minerals through the foods you eat, adding a good multivitamin. However, if you choose to take supplements, please check with your healthcare provider to learn what is recommended (and how much) for your personal requirements.

WATER-SOLUBLE VITAMINS
Food sources for ALL B Vitamins: black-eyed peas, pinto beans, lentils, millet, corn, rice bran, black beans, barley, lima beans, and blackstrap molasses

VITAMIN B1 (Thiamine)
Benefits: Important in the production of energy. (Promotes the metabolism of carbohydrates, which enhances energy.) It promotes normal appetite and digestion. And it is essential for the proper functioning of the heart, muscles, and nervous
system. Fatigued and weak? It could be a lack of B1.
Food Sources: Wheat germ, brewer’s yeast, watermelon, peas, avocado, blackstrap molasses and bran. (Most fruits and vegetables are not a significant source.)

VITAMIN B2 (Riboflavin)
Benefits: This vitamin is needed for the metabolism of all foods and the release of energy (from carbohydrates) to the cells. Important for body growth, reproduction and red cell production. Maintains mucous membranes and vision.
Food Sources: Brewer’s yeast, whole grains, kiwi, blackstrap molasses, avocado, nuts, egg yolks, beans, and peas. (Most fruits and vegetables are not a significant source.)

VITAMIN B3 (Niacin)
Benefits: Part of the process that converts food to energy and it promotes normal appetite, nerve function, digestion and healthy skin and nerves.
Food Sources: Brewer’s yeast, lean meat, rice bran, liver, peanuts, chestnuts, almonds, pine nuts, halibut, salmon and tuna. Fruit: peaches, tomatoes, kiwi, cantaloupe, bananas, watermelon. Vegetables: peas, avocado, potatoes, winter and summer squash, mushrooms, asparagus, corn, artichoke, lima beans, kale, sweet potato, broccoli, carrots and green pepper.

VITAMIN B5 (Pantothenic Acid)
Benefits: This vitamin is essential for the metabolism of food. It’s necessary to manufacture adrenal hormones helps regulate nerve function and necessary for good, natural cholesterol..
Food Sources: Brewer’s yeast, royal jelly, broccoli and cauliflower, brown rice, rye, lentils, artichoke, mushrooms, whole wheat, soybeans, winter squash, oranges, bananas, avocado, corn, lima beans, sweet potato, potatoes, sunflower seeds, alfalfa, hazelnuts, wheat germ, salmon, walnuts, bran, peas and beans. (Most nuts are not a significant source of B5.)

VITAMIN B6 (Pyridoxine)
Benefits: Essential for carb and protein metabolism and absorption. It plays a role in the development of antibodies in the immune system and also helps form red blood cells. B6 promotes normal nerve and brain function. It is required for the chemical reactions of proteins in the body; more protein? the greater the need for Vitamin B6. Too little can cause dizziness, confusion, nausea, irritability and convulsions.
Food Sources: Brewer’s yeast, bananas, whole wheat, carrots, potatoes, brown rice, royal jelly, watermelon, avocado, rye, soybeans, lentils, hazelnuts, sunflower seeds, salmon, wheat germ, alfalfa, tuna, walnuts, bran, peas and beans. (Most nuts are not a significant source of B6.)

VITAMIN B9 (Folate/Folic Acid)
Benefits: Folate naturally occurs in fresh foods, whereas folic acid is the synthetic form found in supplements. Essential for the production of red blood cells, a healthy nervous system and proper cell growth. It’s helps in the formation of DNA and is vital in the development of the embryo (reason why it’s so important to pregnant women and those considering pregnancy) and is a critical part of spinal fluid. It also helps in maintaining normal brain function.
Food Sources: Blackberries, kiwi, oranges, tomatoes, cantaloupe, strawberries, bananas, avocado, lima beans, asparagus, spinach, artichoke, sweet potato, winter and summer squash, corn, kale, onions, potatoes, green pepper, carrots, pumpkin and sunflower seeds, walnuts, peanuts, chestnuts, pine nuts, Brazil nuts, almonds, pistachios, macadamias, cashews, pecans and macadamias.

VITAMIN B12 (Cobalamin)
Benefits: B12 helps form red blood cells and maintenance of the central nervous system. It’s also important for metabolism.
Food Sources: Liver, crab, red snapper, flounder, herring, salmon, lamb, eggs, Swiss cheese, haddock, cottage cheese and swordfish. B12 is the one vitamin that’s available only from poultry, fish, dairy or meat.

BIOTIN
Benefits: Essential for metabolism of glucose and the formation of certain fatty acids. It’s also necessary for proper body chemistry.
Food Sources: Egg yolks, liver, brewer’s yeast, unpolished rice, whole grains, peas and beans.

FOLIC ACID
Benefits: Necessary in the manufacture of red blood cells and genetic material.
Food Sources: Lentils, beans, bean sprouts, wheat bran, artichokes, beets, cauliflower and corn.

VITAMIN C
Benefits: An antioxidant essential for strengthening blood vessel walls and protecting body tissue from the damage of oxidation; binding cells together against the effects of free radicals in the body. It helps keep gums healthy and is important to fighting off infection (antiviral). It also promotes healing.
Food Sources: Papaya, kiwi, guava, peaches, oranges, summer and winter squash, winter sweet potato, bananas, blackberries, black currants, apples, lemons, strawberries, watermelon, cantaloupe, carrots, cauliflower, corn, tomatoes, limes, grapes, cucumber, green pepper, chili peppers, parsley, mushrooms, kale, lima beans, broccoli, artichoke, avocado. (No nuts contain a significant amount of Vitamin C.)

FAT-SOLUBLE VITAMINS
VITAMIN A
Benefits: Essential for healthy eyes, hair, skin, nails and mucous membranes. It helps maintain and promote healthy gums, glands, teeth and bone development and cell reproduction. Vitamin A helps ward off infections by stimulating immunity and helps prevent night blindness, dry skin, and weak tooth enamel.
Food Sources: Cod liver oil, carrots, sweet potato, spinach, avocado, peas, asparagus, dandelion greens, yams, kale, turnip greens, parsley, chard, collard greens, watercress, red peppers, squash, egg yolk, green pepper, broccoli, swordfish and crab, Romaine lettuce, pumpkin, and cheese. Most fruits especially tomatoes, cantaloupes, watermelon, peaches, apricots, kiwi, mangoes, oranges and blackberries. The following nuts: chestnuts, pistachios, pumpkin seeds, pecans, pine nuts, almonds, sunflower seeds, filberts and hazelnuts.

VITAMIN D – the Sunshine Vitamin!
Benefits: The body manufactures this vitamin after being exposed to minimal sunshine. It enhances calcium and magnesium absorption which helps build and maintain healthy teeth and bones. Vitamin D also helps maintain adequate levels of calcium and phosphorus in the blood.
Food Sources: Cod liver oil, sardines and salmon, herring, egg yolk, organ meats, mushrooms, and bone meal.

VITAMIN E
Benefits: An antioxidant that helps form red blood cells, muscle and helps protect tissue from the damage of oxidation. Preserves fatty acids. It has been used for its ability to heal (and soothe) broken or stressed skin tissue.
Food Sources: Wheat germ, bananas, safflower seeds, blackberries, sesame oil, sunflower seeds, walnuts, corn oil, soybean oil, hazelnuts, pine nuts, peanuts, almonds, Brazil nuts, apple, cabbage, kiwi, and olive oil.

VITAMIN K
Benefits: This vitamin is needed for normal blood clotting and bone health. It also regulates blood calcium levels.
Food Sources: Cheddar and Camembert cheeses, dark green leafy vegetables (spinach, kale and broccoli) Brussels sprouts, soy lecithin, oats, alfalfa, soybeans, chestnuts, pine nuts, cashews, filberts, cabbage, cauliflower, liver, bran and potatoes.

OTHER NECESSARY NUTRIENTS
BETA CAROTENE
Benefits: Converted by the body into Vitamin A, is vital to the growth and development of the human body. As a potent immune-system booster and a powerful antioxidant, it counters the effects of cell-damaging molecules called free radicals. Only beta carotene-rich foods provide real protection. It’s possible that supplements may do more harm than good. It is believed to guard against heart disease and some cancers.
Food Sources: Carrots, sweet potatoes, cantaloupe, spinach, most green leafy vegetables (such as broccoli, romaine lettuce, and spinach) and bright orange, yellow and red fruits and vegetables (as in peppers). The darker the color, the higher the beta-carotene content.

BIOFLAVONOIDS
Benefits: An antioxidant that helps the body maintain overall health. It has been shown to improve eyesight, improve cardiovascular health and increased capillary strength, build a stronger immune system, and improve the structure of connective tissues, including the appearance of the skin. It is primarily found in the edible pulp of the fruits rather than in the strained juices. Bioflavonoids are easily absorbed. Some is stored in the body, though most of the excess is eliminated through urination and perspiration.
Food Sources: Citrus fruits – primary source, especially grapefruits, lemons and oranges. Also, apricots, rose hips, grapes, cherries, plums, black currants, papayas and blackberries. As vegetable sources, these include tomatoes, green pepper and broccoli.

CHOLINE
Benefits: Choline encourages weight loss through the utilization of fats in the body. This vitamin is vital to brain chemistry and has been tagged as the “memory” vitamin. It is also essential to the health of the nervous system. Choline is vital to brain chemistry and helps the gallbladder and liver function.
Food Sources: Lecithin, wheat germ, egg yolk, fish, oatmeal, soy products, rice, brewer’s yeast, liver, pecans and peanuts. Choline is present in all living cells Choline is widely available in food but is water sensitive. Furthermore, it is highly sensitive and may be destroyed by heat, the processing of food, some drug interactions, and improper food storage.

INOSITOL
Benefits: Considered a part of the Vitamin B family, is closely related to choline. Inositol is stored in the body in high amounts. Amazingly, drinking lots of coffee can deplete these stores. Helps emulsify fats. The primary function of inositol is in cell membrane structure and integrity.
Food Sources: Whole, unprocessed grains, wheat germ, citrus fruits (except lemons), cabbage, molasses, lima beans, cantaloupe, brewer’s yeast, peanuts, vegetables, liver, and lecithin.

LECITHIN
Benefits: Produced by the liver, lecithin is essential for the health of cells and the key building block of cell membranes (otherwise they’d harden). Lecithin not only protects cells from oxidation but is also the main component in the protective sheaths surrounding the brain.
Food Sources: Soybeans, nuts, sunflower and pumpkin seeds, wheat germ, whole grains and unsaturated fatty acid seed oils (walnut / flaxseed)

COENZYME Q10
Benefits: An antioxidant, it is essential for every cell in your body to produce energy. It has been recognized in the treatment of periodontal disease, congestive heart failure and other heart related problems, high blood pressure, and some immune disorders.
Food Sources: Codfish, mackerel, egg yolk, muscle meat, sardines and salmon, wheat germ, whole grains.

OMEGA-6 -a fatty acid, part of the “good fats” group found in polyunsaturated fatty acids.
Benefits: Essential to overall good health. Omega-6 helps regulate inflammation and blood pressure as well as heart, gastrointestinal, and kidney functions. It has also been found to relieve the discomforts of PMS, fibrocystic breasts and endometriosis. Reduces eczema and psoriasis and improves nerve function.
Food Sources: Most vegetable oils, cereals, whole-grain breads, eggs, margarine, baked goods, poultry, evening primrose, black currant seed oil, borage oil, and flaxseed oil.. Can only come through foods. The body cannot produce them.

OMEGA-3 must be balanced with Omega-6
Benefits: Found to reduces the risks of heart problems, lowers high blood pressure,
and help mood disorders and autoimmune diseases. It’s critical to life and good health, protecting against disease and treating illness.
Food Sources: Cold-water fish (tuna, salmon and mackerel), fish oils (cod liver oil), dark green leafy vegetable and flaxseed oil. Can only come through foods. The body cannot produce them.

Sources: Research in the above websites plus: All Your Health Questions Answered Naturally, Maureen Salaman Dr. Decuypere, Health Alternatives, Clearwater, Florida | Health 24 / Media24 (Naspers) Group, South Africa

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