ESSENTIAL VITAMINS: NEED AND NATURAL SOURCES: 1. Vitamin A: Protects you from infections of the skin, promotes normal growth and development, maintains healthy skeletal and soft tissue and promotes good vision. Sources: Eggs, meat, cheese, liver, and fish oil. 2. Carotenoids (alpha, betacarotene and betacryptoxanthin): Are not vitamins but some body processes converted to vitamin A. Act as antioxidants which protect your body from damage caused by harmful molecules called free radicals. Sources: Cantaloupe, pink grapefruit, tomatoes, broccoli, dark green leafy vegetables like spinach, beet greens and Swiss chard, dark orange vegetables such as carrots and sweet potatoes. 3. Vitamin B1 (Thiamin): Helps convert carbohydrates into energy and is essential for the functioning of the heart, muscles, and nervous system. Sources: Whole grains, enriched grains, liver, dried beans, nuts and seeds, fortified breads, cereals, pasta, lean meats (especially pork), fish, peas, soy beans, dairy products, fruits, and vegetables. 4. Vitamin B2 (Riboflavin): Needed for normal cell function, growth, and energy production. Helps your body use other B vitamins. Sources: Soybeans, lean meat and poultry, liver and eggs, mushrooms, milk, cheese, yogurt, whole grains, enriched grains, legumes, nuts, and fish. 5. Vitamin B3 (Niacin, Nicotinic Acid): Assists in the functioning of the enzymes in the digestive system, skin, and nerves, and important for the conversion of food to energy using protein, fat and carbohydrate. Sources: Mushrooms, peanut butter, fish, poultry, whole grains, enriched grains, dairy products, lean meats, nuts, eggs and legumes. 6. Vitamin B5 (Biotin): Allows your body to use protein, fat and carbohydrate from food. Essential for growth and metabolism. Sources: Sweet potatoes, non-fat milk, yogurt, peanuts, almonds, eggs, liver, soy protein, fish, whole grain cereals, legumes, yeast, lean beef, broccoli and cabbage family vegetables. 7. Vitamin B5 (Pantothenic Acid): Essential for growth and metabolism. Sources: Eggs, fish, milk and milk products, whole grain cereals, legumes, yeast, white and sweet potatoes, lean beef, broccoli and cabbage family vegetables. 8. Vitamin B6 (Pyridoxin): Helps your body to make and use protein and glycogen which is the stored energy in your muscles and liver. Makes hemoglobin, for red blood cell metabolism, for the nervous and immune systems to produces disease fighting antibodies, maintain the blood sugar and oxygen levels. Sources: Potatoes, bananas, 100% bran, instant oatmeal, meat, fish, poultry, liver, soybeans, chickpeas, lentils, pistachio, nuts, sunflower seeds, legumes, spinach, tomato juice, avocados, tuna, peanut butter. 9. Vitamin B9 (Folate or folacin/folic acid): Works with vitamin B12 and vitamin C to break down use and create new proteins, helps form red blood cells, produce DNA, and grow tissues. Folic acid lowers the risk of fetal birth defects spina bifida and neural nerve abnormalities. Sources: Asparagus, cooked spinach, romaine lettuce, Brussels sprouts, beets, broccoli, corn, green peas, bread, enriched pasta, wheat germ, dried beans, soybeans, chickpeas, lentils, sunflower seeds, flaxseeds, legumes, citrus fruits, whole grains, dark green leafy vegetables, poultry, lean pork, shell fish, and liver. 10. Vitamin B12 (Cobalamin): Works with the vitamin folate to make DNA, make healthy blood cells, prevent anemia, and keeps nerves working properly. Important for metabolism, it helps in the formation of red blood cells and in the maintenance of the central nervous system. Sources: Cheese, yogurt, fortified soy or rice beverages, meat, poultry, liver, eggs, shellfish, and milk. 11. Vitamin C: Helps prevent cell damage and reduce risk for certain cancers, heart disease and other diseases. Heals cuts and wounds, keeps gums healthy, keeps immune system healthy and increases the amount of iron your body absorbs from some foods. Necessary for the growth and repair of tissues, and to form collagen, a protein used to make skin, scar tissue, tendons, ligaments and blood vessels. Sources: Citrus fruits such as oranges, grapefruits and their juices, kiwi, strawberries, mangoes, papaya, red, yellow and green peppers, broccoli, brussels sprouts, tomatoes, raw dark leafy vegetables, turnip greens, sweet potatoes, and cantaloupe. 12. Vitamin D: Helps the body to absorb calcium, regulates the amount of calcium and phosphorus in the blood, and is very important in the prevention of chronic diseases. Sources: Exposure to sunshine, milk, fortified soy and rice beverages, fortified margarine, fish liver oils, beef liver, cheese, and egg yolks. 13. Vitamin E: Helps to maintain a healthy immune system and other body processes, as an antioxidant protects cells from damage, helps form red blood cells and allows to body to use vitamin K effectively. Sources: Vegetable oils, avocados, leafy green vegetables, wheat germ, sunflower seeds, some nuts, peanut butter, corn, olives, spinach, asparagus, and other green leafy vegetables. 14. Vitamin K: Makes proteins that cause our blood to clot, when you are bleeding. Is involved in making body proteins for your blood, bones and kidneys. Sources: Made by the bacteria that line the gastrointestinal tract and is found in Broccoli, soybeans, dark green leafy vegetables such as kale, collards, turnip/beet greens and spinach, cabbage, and cauliflower. curejoy/content/ => Free Expert Advice on Natural Cure, Fitness & Yoga
Posted on: Sat, 15 Mar 2014 11:30:01 +0000
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