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Experts agree that one of the best ways to safeguard your health is to eat only the healthiest foods you can find.
 Plenty of fresh fruits, vegetables and whole grains along with a low carb and low fat meats are the best natural recommendations.

Vitamin Benefits and Sources
VITAMINS
BENEFITS
FOOD SOURCES
Vitamin A (retinol)
- Fat soluble
Maintains healthy vision; assists with formation and
growth of epithelial tissue - membranes lining eye and mouth cavities,
stomach and intestines, lungs and other organs ; assists growth and reproduction;
bone development; assists immune system (antioxidant); protects against
certain cancers
 Green and yellow fruits and vegetables, fish liver oils,
liver, milk, herbs such as alfalfa, paprika, persley, red clover, etc.
Vitamin C (ascorbic
acid) - Water Soluble - easily destroyed by oxygen and cooking process.
 Builds collagen (helps with wound healing); maintains healthy
gums; teeth and blood vessels; helps with absorbtion of iron; antoxidants;
promotes resistance to infection.		 Broccoli, grapefruit, oranges, strawberries, kiwi fruit,
mangoes, papaya, melons, tomatoes, spinach, cabbage
Vitamin D - Fat soluble.
 Aids in calcium absorbsion; assistes with growth of bones and teeth. Assists
in preventing colon, breast, prostate cancer; assists in preventing auto
immune disease.		 Salmon (wild), tuna (fresh), eggs, milk, butter (fortified), sunlight.
Vitamin E (tocopherol) -
Fat soluble
Protects cells from damage; improves circulation; is an antioxidant; necessary
for tissue repair; important in cancer prevention.		 Wheat germ oil almonds, vegetable oil, milk, sunflower oil, avocado, peas,
soy oil, apples, peanuts, spinach, blackberries, mangos
Vitamin K - Fat soluble
 Enables blood clotting. Avocados, parseley, cabbage, spinach, broccoli, Brussels sprouts, green
tea, turnip greens, canola oil, eggs, carrots, tomatoes
Vitamin B1- (thiamine) -
Water soluble
 Enhances criculation; is an antioxidant; assists in production of hydrochloric
acid; assists in blood formation; assists in energy cycle; promotes growth
and learning capacity; mostly acts as a coenzyme in carbohydrate maetabolism
and partly in protein metabolism.		 Wheat germ, oatmeal, brewer’s yeast, sunflower seeds, lean pork chops,
and lean ham, fish, peanuts, poultry, egg yolks
Vitamin B2 - (riboflavin)
- Water soluble
 Coenzyme in energy production and tyroxine regulation. Liver, cheese, feta, milk, eggs, spinach, mushrooms, broccoli
Vitamin B3 - (niacin, niacinamide,
nicotinic acid) - Water soluble
 Coenzyme in energy production and glycogen synthesis Carrots, brewer’s yeast, cheese, peanuts and peanut butter, lean meat,
poultry and fish, milk, eggs
Vitamin B5 - (pantothenic
acid) - Water soluble
 An anti-stress vitamin; plays a role in the production of abnormal hormones;
part of coenzyme A and is essential in cellular metabolism, including energy
cycle, synthesis of cholesterol and steroid hormones.		 Eggs, royal jelly, brewer’s yeast, liver and kidneys, mushrooms
Vitamin B6 - (pyridoxine)
- Water soluble
 Promotes cancer immunity; prevents arteriosclerosis by inhibiting homocystiene;
coenzyme in protein metabolism; important in conversion of trypthophan to
niacin; regulates the synthesis of the GABA (gama-aminobutyric acid) neurotransmitters;
helps in red blood cell metabolism.		 Brewer’s yeast, chicken, bananas, oatmeal, liver, potatoes, avocadoes,
sunflower seeds, walnuts, eggs, spinach, peas
Vitamin B12 - (cyanocobalamin)
- Water Soluble
 Can help to prevent anemia; helps in metabolism of cells Seafood, liver, trout, salmon, beef, yogurt, haddock, eggs, milk, brewer’s
yeast
Biotin
 Aids in metabolism of carbohydrates, fats and proteins; aids in fatty
acid production; promotes healthy skin and nails.		 Kidneys, liver, soybeans, whole grains, brewer’s yeast, cooked egg yolks,
meat, milk, poultry
Coenzyme Q10 - (ubiquinone)
 Is a powerful antioxidant; is important for the production of energy in
every cell of the body		 Salmon, sardines, mackerel, peanuts, spinach, beef
Folic acid - (folate/folacin)
- Water soluble
 Aids energy production; aids formation of red and white blood cells; produces
and maintains new cells (RNA and DNA); essential for homocystiene metabolism.		 Brewer’s yeast, spinach, white beans, avocado, oranges, broccoli, buttermilk,
liver, brown rice, wheat germ, chicken, tuna, salmon, dates.
Choline - Not proved to
be a vitamin but have vitamin like properties
 Helps disorders of the nervous system; is necessary for proper transmission
of nerve impulsses from the brain through the central nervous system (without
it brain function and memory are impaired); structural component of cell
membranes and lipoproteins		 Liver, oatmeal, soybeans, eggs, meat, lecithin, milk, cauliflower, cabbage
Inositol - (myo-inositol)
- Not proved to be a vitamin - but have vitamin like qualities
 Has a calming effect; reduces cholesterol levels; helps remove fats from
liver; essential for hair growth; plays a role in nerve transmission, regulation
of enzyme activity, phospholipid synthesis		 Lecithin, meats, fruits, vegetables, nuts, legumes, liver, raisins, whole
grains, milk, brewer’s yeast
Beta-carotene -
Not proved to be a vitamin - but have vitamin like qualities
 Is a vitamin A precursor (converts to vitamin A in the liver); is a powerful
free-radical scavenger (antioxidant); strengthens immune response; helps
guard against stroke and heart disease; helps with tissue repair, healthy
skin and mucous membranes.		 Yellow and orange fruit vegetables, e.g carrots, pumpkin varieties, yams,
squash, spinach, broccoli
PABA - (para amino benzoic
acid)
Can be converted to folate by intestinal bacteria, active ingredient used
in some sunscreens to protect against skin cancer; antioxidant; may help
restore grey hair to original color if the condition is stress related.		 Liver, spinach, mushrooms, molasses

But due to the stresses of our lifestyles and the modern processes of food manufacture, experts now agree that a multivitamin/mineral supplements make perfect sense.

Your health
Libido and Health

P.S. Need to upgrade your vitamins try our online store - Where to Buy?

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