Vitamin A (Fat-soluble)
Not in the mood for liver? Riboflavin—yet another B vitamin—is an antioxidant that helps the body fight disease, create energy, and produce red blood cells. Pregnant women need roughly 6 mg of pantothenic acid daily. Vitamin B3 Niacin Breaks Down Food Into Energy We need vitamin B3, also called nicotinic acid or niacin, in our diets every day to break down food we eat into energy we can use. One human study reported results with only Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care. Since the enzymes aren't there to break down, and build up protein, the body falls apart, leaving you without hair and skin, no muscles, and very confused.
If this tube fails to close at the top, the baby is born with only a very small brain or with no brain, and will usually die with a few hours or days. If it fails to close at the base of the spine the result is usually a crippling paralysis of the lower extremities, and a number of associated health problems.
Most birth defects from folic acid deficiency will occur within the first few weeks of pregnancy when most women don't even realize they are pregnant. So pre-pregnancy supplementation is crucial, and even more so for women on birth control pills since a side effect of these pills is the depletion of folic acid. Studies show that folic acid offers the most protection when it's started at least three months prior to pregnancy and continued into the first trimester of the pregnancy.
Center for Disease Control recommends that all women of childbearing age supplement their diet with folic acid even if they are not currently planning on getting pregnant.
Women taking birth control pills should understand that a side effect of these pills is the depletion of folic acid. Ignorance of the damaging link between birth control pills, folic acid deficiency, and infant neural tube birth defects like spina bifida, and the resultant pain to the victims of this circumstance the parents and the infant could be considered one of worst Nutrition Health Crimes of the twentieth century.
They've already added it to cereals and other items. Yes, the association of folic acid to prevent birth defects is one of the most significant medical discoveries of the twentieth century. But ignorance and lack of publicity to the general public continues to make this discovery one of the greatest Nutrition Health Crimes of the twentieth century.
If you read this, we hope you'll help us continue to spread this important message. More than 50 years ago, vitamin B12 was identified as the nutritional factor in the liver that prevented pernicious anemia, a deadly type of anemia characterized by large, immature red blood cells.
The fastest way to nutritionally short-circuit your body is Vitamin B12 deficiency. That's because B12 keeps the electrical nerve impulses moving through your body. Sounds like dementia, Alzheimer's , chronic fatigue , and multiple sclerosis all rolled up into one.
The important thing to realize is that there are often no differences between the subtle signs of nutrition deficiency and what we interpret as " old age. Biotin is a B-complex vitamin used in the formation of enzymes that fuel the human body.
Without biotin, the body can't use fats or glucose for energy, and the metabolism is severely impaired. Since the enzymes aren't there to break down, and build up protein, the body falls apart, leaving you without hair and skin, no muscles, and very confused. If strong nails and healthy hair is what you're looking for, then biotin supplements may be your solution. Many years ago, researchers tested their hypothesis that B-complex vitamins and nail brittleness were associated.
Their tests seem to prove their hypothesis, and recent research still supports the association between nail thickness and biotin. Japanese researchers had some indications that biotin levels were associated to Type II Adult- onset Diabetes , so they raised biotin levels by supplementing 18 people with 9, mcg of biotin per day.
After 30 days, the participants' blood sugar levels fell to nearly half their original levels. Choline is required for the proper metabolism of fats, and involved with the success of your memory. Choline is used in the treatment of liver disorders, elevated cholesterol levels, Alzheimer's disease , and bipolar depression. Back in , Linus Pauling, Double Nobel Prize winning scientist, recommended multi-gram doses of vitamin C for improved health. Years later, his wisdom has been proven in study after study.
According to Balz Frei, Ph. Researchers at Harvard Medical School found that people who got at least mg of vitamin C per day had a 30 percent reduced risk of bronchitis or wheezing compared with people who got about mg per day. Vitamin C has been shown to inhibit the deposit and growth of atherosclerosis on artery walls, directly protect the heart muscle from infection and free radical damage, delay or prevent cataract formation, help prevent cancer and infection in skin, cervix, rectum, breasts, colon, esophagus, stomach, pancreas Although scientifically impossible to prove, a theoretical proposal that "Vitamin C can be helpful with any health challenge" would most likely prove to be true.
Vitamin E is an antioxidant that specifically prevents the oxidation of fats by free radicals. Vitamin E or Vitamin C could well be touted as most powerful nutrients of all, but they should not be thought of as an isolated solution because many synergistic benefits are lost if other cofactor nutrients are not present.
Scientific studies have proven that vitamin E fights heart disease , prevents cancer, alleviates respiratory problems , and boosts the immune system's ability to fight off infectious disease. It also helps helps prevent macular degeneration of the eyes and diabetic degenerative damage. The control group fed the normal mouse diet which is probably better than what a standard American eats all developed pneumonia and died.
Diet and Resistance to Disease. Advances in Experimental Medicine and Biology, ]. Randomized controlled trial of vitamin E in patients with coronary disease: ALSO Rimm, et al. Vitamin E consumption and the risk of coronary heart disease in men. New England Journal of Medicine, ]. Vitamin E could also be nicknamed the "vanity" vitamin because it is so valuable for keeping skin moist and youthful, and for minimizing aging eruptions of skin cancer.
Vitamin E can be thought of like the oil in your automobile. It keeps everything sliding and working smoothly, including joints, elastic tissues like heart, lung, and mucus membranes of eyes, nose, throat, and genitals.
Body Components and Functions. Immune System -- helps the body resist infections and virus Skin -- mucous membranes, skin elasticity, and cell growth Eyes -- including visual purple production essential for night vision Cell growth and elasticity -- promotes growth and vitality, repairs and maintains body tissue, helps prevent premature aging skin elasticity and senility nerve cells.
Carbohydrate metabolism -- energy, growth, learning capacity, circulation Organ muscles and body muscles -- aids digestion, circulation, prevents liquid retention, prevents constipation, muscle tone maintenance intestine, stomach, heart. Metabolism -- digests carbohydrates, fats, and proteins, produces energy Eyes -- reduces chances of cataract formation Skin, nails, and hair -- growth and strength.
Bloodshot and burning eyes cataracts corner of mouth cracks and sores dizziness. Metabolism -- digests carbohydrates, fats, and proteins Organ muscles -- improves circulation, lowers cholesterol, dilates blood vessels, increases blood flow, produces sex hormones, aids in the production of hydrochloric acid Brain -- aids in the functioning of the nervous system Caution: Metabolism -- used for conversion of fats, carbohydrates, and proteins into energy Organ muscles -- production of neurotransmitters, adrenal hormones, and antibodies, enhances stamina Adrenal gland -- vital for the production of steroids in the adrenal gland.
Digestive system -- hydrochloric acid production, fat and protein utilization weight control , alleviates nausea Blood -- promotes red blood cell formation. Skin -- promotes healthy skin, reduces swelling in tissue. Bananas, wheat germ, cantaloupe, eggs, beef, green leafy vegetables. Organ muscles and body muscles -- Analgesic for pain, body growth and reproduction, hydrochloric acid production, formation of cells, aids in digestion, production of myelin, protein metabolism Blood -- red blood cell formation Glands -- improves lactation Nervous system -- makes a protective coating surrounding the nerves, prevents nerve damage.
Brewers yeast, mushrooms, liver, broccoli, asparagus, lima beans, green leafy vegetables. Blood -- regulates red blood cell formation, utilization of iron Organs and Muscles -- increases energy, cell longevity, metabolism carbohydrate, fat, protein , promotes growth, needed for proper digestion Nervous system -- prevents nerve damage and helps with nerve impulses.
Comfrey leaves, kelp, bananas, peanuts, concord grapes, sunflower seeds, brewers yeast, wheat germ, bee pollen, liver, beef, eggs, pork, milk, cheese, and kidney. B Vitamins Are Tied to Lower Stroke Risk In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain.
But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider. For men age 14 and older, 1. Vitamin B1 plays a major role in metabolizing food into energy.
B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi , a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol.
People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins.
For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins. Riboflavin Vitamin B2 Boosts the Immune System A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency.
Recommended daily allowances of B2 are 1. Pregnant women need 1. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products. Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy. Vitamin B3 Niacin Breaks Down Food Into Energy We need vitamin B3, also called nicotinic acid or niacin, in our diets every day to break down food we eat into energy we can use.
Females who are 14 and older need 14 mg a day; males in this age group need 16 mg daily. Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B. Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. In addition, whole-grain cereals , potatoes, dairy, and organ meats are good sources. Because it's a water-soluble vitamin, you need vitamin B5 in your diet every day.
Pregnant or breast-feeding teens and women need even more vitamin B6 daily — about 2 mg. You can find vitamin B6 in the following foods: Bananas Beans Beef liver Bran Brown rice Carrots Cheese Chicken Fortified ready-to-eat cereal Lentils Milk Salmon Shrimp Spinach Sunflower seeds Tuna Turkey Wheat germ Whole-grain flour Vitamin B6 is important because it's involved in more than enzyme reactions in the body's cells, helping us metabolize amino acids from our food and build new red blood cells.
There is intriguing research that B6 may help reduce the risk of heart disease , but this benefit has not yet been definitely established. Although deficiency in this vitamin is rare in the United States, it can lead to muscle weakness, depression , irritability, short term memory loss, nervousness, and difficulty concentrating. Pregnant or breastfeeding teens and women need more: Natural sources rich in vitamin B12 are dairy products, fish, meat, and — in particular — beef liver and clams.
This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast. Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. As many as 15 percent of people in the United States have a vitamin B12 deficiency, which can lead to anemia.
Deficiency is also damaging to the nervous system and can cause depression, confusion, and dementia. Folic Acid Is Essential for a Healthy Baby Vitamin B9, also called folic acid or folate, is a nutrient that's necessary for the body's growth and development. Naturally occurring folate is found in many sources, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas.
In addition, folic acid is added to many fortified foods such as cereals and breads. Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby's health and development.
Getting enough folate prevents neural tube brain and spine birth defects in babies and promotes healthy growth.