Jun 16 2008
Vitamins
If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
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?
Popularity: 5% [?]
Vitamin Benefits and Sources…
Here is a very helpful vitamin table, why you need it and which food can give it to you….
Anytime there is a vitamin table in reinforces the need to eat healthy and subtle reminder of what foods have what potent vitamins. It would be so easy if everyone followed healthy eating…..Medical bills cut in half..maybe. carol stanley author “For Kids 59.99 and Over:
http://www.spectacularlifeaftersixty.blogspot.com/
I agree the 1st rule of proper nutrition is eat fresh fruit and vegetables, vitamins should only be a back up to ensure you get sufficient nutrition, not a replacement to a better diet!
[…] and SourcesHere is a very helpful vitamin table, why you need it and which food can give it to you.http://www.libidoandhealth.com/blog/nutrition/vitamins/Is cereal safe for my children to eat? - Times OnlineThese are formed when foods are heated at a […]
rheumatoid arthritis and anemia…
Many blogs have stopped using trackbacks because dealing with spam became too burdensome.. Six Apart started a working group in February…