CHAPTER 6S
VITAMINS INTRODUCTION
Vitamins were discovered to be an essential food item over a century ago, but some vitamins have only recently been discovered.
The name ‘vitamin’ is derived from the Latin for live—‘vita’ – plus ‘amine’, from the word for a nitrogen containing compound.
The term was first introduced by a Polish chemist, Casimir Funk, who recognised the existence of ‘food substances’ during the mid-1930s.
The original discovery of individual vitamins was usually due to their availability from natural foods.
Vitamins are the most intricate food substances, they are in minute portions and provide enormous benefits for protection and for activating numerous body functions.
Food processing, heat and cooking deplete many vitamins, and the effects of stress, illness and various risk factors greatly increases the need for numerous vitamins to be obtained regularly from a variety of natural foods.
Vitamins are added to common processed foods to offset the development of well-recognised ailments, and vitamin supplements are purchased in an effort to balance the inadequate dietary intake.
One survey showed that 80% of people are not absorbing vitamin tablets effectively, as the small intestine may create a barrier against such chemically isolated substances.
Only naturally produced vitamin supplements provide some benefits and only natural foods can provide the complete answer to vitamin requirements. There is no life without vitamins and only natural foods provide the ‘essential food substances’ with their unique ability to protect from illness.
Throughout this chapter on vitamins there are over 200 recognised functions associated with the world of vitamins and over 200 common ailments are directly related to a prolonged vitamin deficiency.
With 17 vitamins known to be essential for life, it is a big ask to expect good health from a diet of processed foods, cooked foods, canned foods and no natural foods; it really is pushing the limits of human nature and the results are evident with the increasing number of illnesses, hospital beds and regular sick days.
Let your diet be full of life and healing benefits from the variety of 100 natural foods. Vitamins are alive, active and ready to transform your life and health into a positive state. Just add exercise and fresh water!
NOTE: THE BODY SYSTEM NUMBERS CORRESPOND TO THE NUMBERS USED IN CHAPTER 7U.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN A
13. IMMUNE SYSTEM
Vitamin A is most important in fighting infections as it provides strength to cell walls (mucous membranes) which protect the inner part of cells from attack by germs, pollution, viruses and bacteria.
Vitamin A improves the functions of the white blood cells. Vitamin A increases immunity to disease and decreases the symptoms of colds and the flu, as it retards the spread of infection.
Carotenoids from plant sources provide powerful antioxidant action to protect cells from the effects of free radicals from cooked oils and processed foods.
Beta carotene is the most potent antioxidant carotenoid. Smoking depletes the store of carotenoids in the body.
Carotenoids improve cellular connections and may therefore prevent the development of cancerous cells. The antioxidant action of carotenoids may also prevent cancer formation.
17. SKIN SYSTEM
A prolonged deficiency of carotenoids increases the risk of diseases. Vitamin A is vital for the growth of healthy skin and hair and especially for the repair of damaged skin tissues and reduction of scar tissue.
Vitamin A is required for the removal of dead skin cells.
Teenage acne is usually due to changing hormonal balance, especially the pituitary gland. However, such factors as emotional stress and a poor diet rich in cooked fats or chocolate and processed foods all contribute to the temporary problem. Vitamin A can assist in balancing hormonal function, cleansing skin tissues and rebuilding damaged tissues.
A regular intake of carrot juice will be hard to beat for skin benefits, especially as it is the sweetest source of organic sulphur, the ultimate skin-cleansing mineral.
16. REPRODUCTIVE SYSTEM
Vitamin A is required for the synthesis of RNA, a nucleic acid that assists in the transmission of hormones and chemical messages for the reproduction of hereditary characteristics.
A deficiency of vitamin A can lead to impaired reproduction.
12. GROWTH SYSTEM
Vitamin A is essential for all cellular and bone growth. Vitamin A is also required for the effective use and metabolism of the minerals calcium and phosphorus, thereby promoting growth.
15. OPTIC SYSTEM
Vitamin A is essential in the formation of visual purple which illuminates objects in dim lighting.
The retina stores vitamin A within four optic pigments; the one used in dim lighting is termed rhodopsin, or visual purple.
The other three optic pigments are collectively termed iodopsins and are required for normal daylight vision.
Vitamin A is also required for peripheral or side vision and correct colour vision. A deficiency of vitamin A can lead to poor vision and cornea disorders, and a prolonged deficiency may cause blindness.
2. DIGESTIVE SYSTEM
Vitamin A is required for the secretion of gastric juices, which are required for protein digestion.
Low-protein diets may restrict the effective use of vitamin A.
For people having difficulty in digesting fats, a deficiency of this vitamin may persist.
Alcohol consumption causes a loss of vitamin A via the liver.
Sweet potato and pumpkin are excellent sources of vitamin A carotene.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN A (RE)—RETINOL/CAROTENE (FAT SOLUBLE)
7. RESPIRATORY SYSTEM
Vitamin A protects the delicate internal linings of the throat, mouth, trachea, nose and lungs from infection, pollution, dust and smoke. Vitamin A increases resistance to disease of the mucous membranes against germs, viruses and infections.
There are three forms of conversion from food-based vitamin A (retinyl palmitate) into useable vitamin A, which is a fat-soluble compound. The most effective form for the respiratory system is retinoic acid, which is essential for the health of tissues within the lungs and trachea termed mucosal tissues. These protect against invading airborne germs, viruses and bacteria.
The other forms of retinyl palmitate are retinol and retinal.
Research has shown that beta cryptoxanthin provides great benefit to the respiratory system, in particular the lungs.
A decreased risk of lung cancer for smokers was traced to an increased supply of beta cryptoxanthin.
Pumpkin is the best source of beta cryptoxanthin with over 2000mcg.
Carrots supply only 75mcg of beta cryptoxanthin and over 5500mcg of beta carotene and over 2500mcg of alpha carotene.
5. MUSCULAR SYSTEM
Vitamin A is required for the growth of muscular tissues and for the repair of damaged tissues.
Retinoic acid from food-based vitamin A is required for the synthesis of glycoproteins to assist the joining of cells within tissues.
Vitamin A is a fat-soluble vitamin that can be stored in the liver for a few days or weeks, depending on conditions of stress and illness.
There are two main forms of vitamin A:
In 1974, the USDA introduced a way to calculate both forms of vitamin A:
RETINOL ACTIVITY EQUIVALENTS
There are a few forms of carotenoids from plants that the body can convert into vitamin A; the most easily converted is beta carotene.
About one-third of the carotene content in food is converted into useable vitamin A.
When starch foods are cooked, the carotene content is easier to absorb and more vitamin A is obtained.
There are five main types of carotene:
Diabetics may be unable to convert carotene from plant foods into useable vitamin A.
Cod liver oil, fish oils, liver, butter, and cheese all provide vitamin A.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN C – ASCORBIC ACID (WATER SOLUBLE)
17. SKIN SYSTEM
Vitamin C is required daily for numerous functions, such as the development of collagen, the substance that holds skin cells together. Conditions such as dry skin, wrinkles, easy bruising and splitting hair may all be due to a prolonged vitamin C deficiency, or intermittent supplies that cause the body to go without for a few days.
Vitamin C is vital for prevention and relief from skin infections that are often caused by burns, as well as wounds and sports injuries.
13. IMMUNE SYSTEM
Vitamin C is the most active water-soluble antioxidant. To maintain a strong immune system, daily intake of vitamin C-rich foods is essential, especially for people who smoke or suffer from stress-related conditions. Vitamin C is the best known vitamin, especially to offset colds and winter viruses. Human cells, when subjected to a solution of vitamin C, were able to produce increased amounts of interferon, a substance that the body produces to protect cells from viruses.
Vitamin C increases the number and activity of white blood cells with normal intake from natural foods. Ideally it needs bioflavonoids, such as the white pith in citrus or capsicum, to be fully active and effective.
Vitamin C protects cells from oxygen-based damage with ailments such as cancer and cardiovascular disease. When children are due to have vaccinations, ensure their vitamin C levels are adequate. Vitamin C promotes the absorption of iron, and for body cleansing and elimination of toxins, both vitamin C and iron-rich foods are essential. Medications and drugs can diminish the body’s store of precious vitamin C.
3. GLANDULAR SYSTEM
Vitamin C is essential for the health of the adrenal glands, and during conditions of stress, vitamin C is released from the adrenal glands. The liver requires vitamin C for elimination of toxins. Vitamin C protects against glandular infections such as tonsillitis, glandular fever and mumps.
15. OPTIC SYSTEM
Vitamin C is required daily for the health of the optic system. The lens of the eye needs vitamin C and a prolonged deficiency may cause poor vision.
2. DIGESTIVE SYSTEM
Vitamin C is required to convert cholesterol into bile acids. It is also vital for effective absorption of the mineral iron from dietary intake and the subsequent storage in the bone marrow. Vitamin C protects against excess acidity and it promotes the storage of folate for blood development and prevention of anaemia. Ideally, vitamin C foods are best obtained at most meals of the day, especially breakfast. Fat molecules that are transported around the body require vitamin C for protection from oxidation.
OTHER SYSTEMS
Vitamin C is required for the health of the nervous system and it is termed the ‘youth vitamin’ as it preserves skin tissue. The older we are, the more vitamin C we need. Vitamin C can last in the body for 10–20 hours under normal conditions. Stress, smoking, injury, viruses, disease, colds and infections can reduce vitamin C levels. Vitamin C and bioflavonoids are vital for the strength of arteries and capillaries. Vitamin C is important for children’s growth and for the proper formation of their teeth.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN E – D-ALPHA TOCOPHEROL (FAT SOLUBLE)
Vitamin E is the common name for a group of fat-soluble substances known as tocopherols and tocotrienols.
There are four main types of each: alpha, beta, delta and gamma. The most potent form of vitamin E is natural d - alpha and d-gamma tocopherol and tocotrienol. Numerous types of vitamin E supplements are available, but to be sure that it is natural vitamin E, the label must read: d-alpha tocopherol or tocotrienol.
1. CIRCULATORY SYSTEM
Vitamin E assists blood circulation by enlarging blood vessels and arteries which provide both oxygen and nourishment to all body cells. Vitamin E (tocotrienols in particular) lowers blood cholesterol.
10. CELLULAR SYSTEM
Every cell in the body lives by burning up oxygen to produce energy and warmth.
Vitamin E regulates this action and prevents cells from burning out too quickly. The normal life of a healthy red blood cell is 120 days; a deficiency of vitamin E can reduce cell life to 70 days.
Vitamin E improves the number, activity and potency of the male sperm cells. Vitamin E preserves the walls of the red blood cells and prevents their destruction from oxidative stress.
Vitamin E is also essential for the transfer of cellular information within cells and to other cells. As vitamin E is fat soluble, it links to fat membranes within and outside cells to protect against oxidation, thereby promoting life and gaining the title of the anti-ageing vitamin.
3. GLANDULAR SYSTEM
Vitamin E promotes the function of the pituitary and adrenal glands in the production of hormones.
5. MUSCULAR SYSTEM
Vitamin E increases the power and activity of muscles and improves their endurance by increasing the supply of oxygen and the lifespan of muscular cells. Vitamin E strengthens the heart muscles.
7. RESPIRATORY SYSTEM
Vitamin E strengthens the heart muscles. Vitamin E protects the lungs from pollution, due to the powerful antiperoxidase action of tocopherols and tocotrienols, in combination with vitamin C, selenium and B3.
2. DIGESTIVE SYSTEM
Vitamin E helps regulate the body’s use of fats and protein from the daily diet. The common daily use of margarine and polyunsaturated fats greatly increases the need for vitamin E. Low vitamin E levels may lead to diseases of the pancreas, gall bladder, liver and bladder, nervous disorders and coeliac disease.
16. REPRODUCTIVE SYSTEM
Vitamin E promotes the activity of the ovaries and assists the body with normal menstruation.
Vitamin E promotes blood supply to the unborn baby. It improves the potency of the male sperm cell and it is vital for normal fertility in both male and female.
The synthetic female hormone oestrogen is a vitamin E antagonist.
The name tocopherol is derived from the Greek words tocos, meaning ‘childbirth’, and pherin, meaning ‘to bring forth’.
17. SKIN SYSTEM
Natural vitamin E foods protect the skin from ultraviolet radiation from sunlight and also promote the healing of burns and damaged skin tissues.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN D – LUMISTEROL CALCIFEROL
8. SKELETAL SYSTEM
Vitamin D is produced by the action of sunlight on skin cells which convert cholesterol into a form known as cholecalciferol, or provitamin D. It is transferred to the liver and converted into the form of calciterol, or active vitamin D.
The parathyroid glands use calciterol to control calcium metabolism.
Vitamin D also assists in the absorption of phosphorus.
During winter adequate sunlight is required, preferably at least 15 minutes per day. In summer, especially in tropical areas, it is best to avoid sunlight during the hours of 11 a.m. until 3 p.m., due to the intense ultraviolet radiation.
Vitamin D can be stored in the body for many days, but during times of constant indoor work, cloud, rain or snow, it is best to obtain vitamin D from cod liver oil, fish or eggs.
2. DIGESTIVE SYSTEM
Vitamin D is essential for good digestion and the metabolism of numerous minerals and vitamins. The thyroid gland requires vitamin D for the control of digestion.
12. GROWTH SYSTEM
Vitamin D is essential for children’s growth and children require nearly twice as much vitamin D as adults, but beware of midday sun and wear a hat during summer and at lunch or play.
3. GLANDULAR SYSTEM
The thyroid, parathyroid, pituitary, pineal and adrenal glands require vitamin D for their activity.
6. NERVOUS SYSTEM
The nervous system requires nutrients that are activated by the action of vitamin D, such as phosphorus, calcium and magnesium.
VITAMIN K – MENADIONE
9. BLOOD SYSTEM
Vitamin K is the key factor for the process of blood coagulation and the clotting time of blood. A substance known as prothrombin in the blood is formed by the action of vitamin K. At the site of abrasion or bleeding, the converted form of thrombin acts on the fibrinogen of plasma and converts it into a substance termed fibrin, which traps the red cells into a mesh, forming clots. Vitamin K has proved effective in reducing blood loss during menstruation. Vitamin K is required for blood circulation and it assists the functions of the liver and heart.
2. DIGESTIVE SYSTEM
Vitamin K is required for the conversion of carbohydrates into the form of glycogen which is stored in the liver and converted into glucose when activity levels increase.
Vitamin K is absorbed from the upper section of the small intestines and in combination with bile it is transferred to the liver until required for blood clotting.
OTHER FACTORS
Vitamin K is best obtained from fresh green leafy vegetables, especially lettuce. Freezing and prolonged cooking deplete the supply of vitamin K. The older we are, the more vitamin K is required. Vitamin K protects the liver from lead pollution.
Regular use of aspirin, antibiotics, mineral oils and exposure to x-rays can destroy the vitamin K intestinal bacteria within the human body. Acidophilus yoghurt helps to restore natural bacteria to the intestines and promotes the production and synthesis of internal vitamin K. Babies are given vitamin K at birth to promote healthy development of blood cells.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN F – OMEGA-3 (ALPHA LINOLENIC ACID), OMEGA-6 (LINOLEIC ACID)
Vitamin F is the collective term for the essential fatty acids: alpha linolenic acid or omega-3 and linoleic acid or omega-6.
Both omega-3 and omega-6 cannot be produced by the body and must be supplied with the diet. They are essential to life and must be balanced to ensure good health. Excess intake of omega-6 is fairly common, mainly due to margarine and vegetable oils, but the intake of omega-3 is often inadequate. Excess omega-6 interferes with the unique functions of omega-3. The ideal dietary intake is one part omega-3 with two parts omega-6. The average diet may obtain one part omega-3 to 25 parts omega-6. This huge imbalance is due to a few factors: the big increase in margarine consumption and the wide availability and excess intake of omega-6 foods, plus the limited natural sources of omega-3. Foods such as pepitas, walnuts, flax oil and canola oil are an excellent source of omega-3. Fish, seafood, egg yolk, pecan and hazel nuts are a good source. Omega-3 helps to maintain resilience and lubrication to skin cells. Omega-3 foods promote healthy hair and hair growth and supple, youthful skin.
17. SKIN SYSTEM
The cellular system requires omega-3 in particular to retain water and vital nutrients. The type of fats from the diet greatly dictates the condition of individual cells. Excess saturated fats cause cells to become hard and to lack fluidity and storage of nutrients.
10. CELLULAR SYSTEM
Omega-3 protects against tumours and breast cancer by retarding the action of enzymes that damage cells. Omega-3 is vital for the cells of the nervous system, development of sex hormones and for healthy intestinal bacteria.
13. IMMUNE SYSTEM
Omega-3 is the key nutrient to offset inflammatory conditions such as back pain, asthma, bowel inflammation, rheumatoid arthritis, auto-immune diseases, joint stiffness, swelling, chronic fatigue and atherosclerosis.
Omega-6 fats promote inflammatory reactions in molecules; in contrast, Omega-3 helps to produce hormones termed prostaglandins that reduce inflammation.
19. BRAIN SYSTEM
Omega-3 is vital for brain development, especially DHA omega-3. No wonder fish is termed a ‘brain food’. The brain is composed of 60% fat. It requires large amounts of DHA omega-3, especially in the first two years of life. Research shows that infants from mothers having a high omega-3 blood level have advanced levels of learning and attention spans. Mother’s milk does transfer DHA to the baby when the mother’s dietary intake includes omega-3 foods. Post-natal depression may be linked to a deficiency of DHA omega-3, as the baby will obtain as much as necessary from the mother. In addition, mental health conditions such as depression, mood swings, bipolar disorder, schizophrenia and dementia can be traced to a deficiency of omega-3. Brain cell receptors require omega-3 to help direct a smooth and efficient neuron signal connection within a very complex brain system and integrated nervous system. Omega-3 promotes concentration.
1. CIRCULATORY SYSTEM
Omega-3 promotes low cholesterol levels, a regular heartbeat, reduced blood pressure and protection from coronary disease. Omega-3 also helps thin the blood, preventing blood clots and strokes. Meat supplies no omega-3, except for venison and buffalo meat.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN P – FLAVONOIDS
Vitamin P is often referred to as flavonoids or bioflavonoids. Nearly all brightly coloured red, orange, blue and yellow fruits and vegetables contain flavonoids. There are a few groups of flavonoids: flavonols, anthocyanins, anthocyanidins, dihydroflavonols, flavanones and isoflavones. Within these groups there are numerous other forms of flavonoids, for example, within the group of flavonols the common forms are hesperidin, rutin and quercetin.
Most flavonoids provide an antioxidant activity and help prevent cellular damage.
13. IMMUNE SYSTEM
The immune system functions are greatly enhanced by flavonoids, mainly due to the fact that they increase the antioxidant activity of vitamin C. Within citrus fruits and capsicum, the white pith is full of flavonoids. Bottled orange juice may contain vitamin C, usually added, but the supply of flavonoids is often lacking. During conditions of stress and inflammation due to injury, flavonoids regulate the activity of the immune system to protect against over-activity of cells, which can lead to excess inflammation. In conditions such as with joint inflammation, back injuries, spinal inflammation, various allergies, viruses and tumours, flavonoids reduce the pain and symptoms due to a decrease in reactive cell activity.
The flavonoid quercetin, in apples, may help alleviate allergies by retarding histamine production. Flavonoids protect against high blood pressure, as they block the action of the enzyme angiosten. In addition, flavonoids such as rutin, found in buckwheat, are most beneficial for strengthening blood capillaries and may protect against varicose veins as well as the entire vascular system by helping to develop strong cells.
15. OPTIC SYSTEM
Flavonoids may provide protection from cataracts, especially with diabetics, as excess blood sugar levels produce alcohol sugars that can cause clouding of the eyes, or cataracts.
17. SKIN SYSTEM
The flavonol anthocyanidin is known to help strengthen and connect strands of collagen skin protein.
Flavonoids can also protect against skin infections, bacteria and fungus.
10. CELLULAR SYSTEM
Isoflavones such as genistein, found in soy products and some legumes, can block enzymes that cause tumour growths in uterine, breast and prostate cancer, reducing the risk of ovarian and breast cancer.
Flavonoids can protect against recurrent nose bleeding, easy bruising and platelet aggregation.
Flavonoids may also be required to prevent the development of leukaemia and haemophilia.
Flavonoids regulate the permeability of blood capillaries.
Flavonoids regulate the activity of cells such as B cells, T cells, NK cells and most cells especially for the proper functioning of the immune system.
Flavonoids provide antiviral activity and may help in cases of HIV and the herpes virus, by retarding the activity of cells and other bacteria that attempt to develop. Flavonoids also provide antibiotic action and protect against harmful bacteria. Flavonoids protect LDL cholesterol from possible oxidation by the action of free radicals.
Flavonoids protect against the common cold in addition to the action of vitamin C and the mineral iron.
Flavonoids are destroyed by processing.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN B1 – THIAMINE
6. NERVOUS SYSTEM
Vitamin B1 is a water-soluble vitamin and required daily for the health of the nervous system. The body can only store limited amounts and during conditions of stress, physical exercise and depression, increased intake of B1 is essential. The nervous system requires B1 for the development of the myelin sheaths; these are a fat layer covering nerve endings.
A deficiency of B1 can result in damage to the nerve endings. In addition, B1 is essential for the production of a neurotransmitter called acetylcholine, to activate muscle action, and a deficiency may lead to sciatica, muscle cramps, poor co-ordination, tiredness, lack of concentration and learning abilities.
Alcohol depletes the reserves of this vitamin and excess alcohol can increase the need for B1 from 10 to 100 times.
2. DIGESTIVE SYSTEM
The process of digestion is dependent on B1; it is required for the conversion of glucose into energy and for the production of hydrochloric acid for protein digestion. The substance allicin in garlic and onions increases the absorption of thiamine.
A deficiency of B1 can lead to loss of appetite, anorexia, plus accumulations of fat in the arteries, constipation and stomach ulcers.
Vitamin B1 is vital for children’s growth as it helps increase their appetite and absorption of nutrients from foods. It is essential to increase the intake of vitamin B1 during pregnancy and lactation and it is vital for adult fertility.
Thiamine increases oxygen absorption within blood, which promotes mental functions and physical activity. Intake of caffeine, antibiotics and the contraceptive pill deplete vitamin B1, as they act as diuretics and remove water-soluble vitamins.
VITAMIN B2 – RIBOFLAVIN
15. OPTIC SYSTEM
Vitamin B2 is vital for the optic system as it promotes cell respiration and the body’s use of oxygen and the recycling of enzymes that protect the body from oxidation.
A deficiency of B2 may result in cataracts, sensitivity to light, blurred vision, itching eyes, burning sensation in eyes and dimness of vision.
17. SKIN SYSTEM
Vitamin B2 is required for healthy skin condition as it promotes cell respiration and cellular growth. A deficiency of B2 may result in conditions such as cracked skin near the corners of the mouth, dermatitis, acne, oily skin, peeling skin and sore lips, tongue and mouth.
A deficiency may also contribute to baldness and weight loss. Alcohol, stress and excess physical exertion can lead to a deficiency, while antibiotics, the pill and various drugs cause a loss of vitamin B2.
2. DIGESTIVE SYSTEM
Vitamin B2 is required for the secretion of protein digestive enzymes and the absorption of numerous nutrients. Vitamin B2 promotes the supply and conversion of other B vitamins such as B3, B6 and folate plus vitamin K into an active form.
Vitamin B2 is essential for the production of energy from carbohydrates, proteins and lipids. It attaches to protein enzymes and promotes oxygen and energy production especially in the heart and skeletal muscles. Riboflavin, or vitamin B2, is stable to heat and cooking, acids and air but it is destroyed by light and alkalis. Processing destroys over 70% of the original
B2 content. B2 protects against baldness, anaemia, migraine and lack of energy. It is vital during pregnancy and lactation and for children’s growth and development.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN B3 – NIACIN
17. SKIN SYSTEM
Vitamin B3 is important for healthy skin but excess intake of B3 supplements can cause a red skin rash.
The hormone insulin is dependent on a regular supply of vitamin B3 for blood sugar regulation and proper insulin activity. B3 is an essential ingredient in the production of both male and female hormones for reproduction. Vitamin B3 promotes a peaceful night’s sleep and it is required for the production of DNA, deoxyribonucleic acid.
2. DIGESTIVE SYSTEM
Vitamin B3 is essential for the conversion of fats. It controls the release of fats for energy production and the production of cell membranes. It is also required for the production of cholesterol within the liver and for the efficient use of protein.
A deficiency of B3 may lead to indigestion, constipation, diarrhoea and varied digestive disturbances. A deficiency can also lead to dermatitis, cataracts and skin allergies.
Vitamin B3 is a most stable B vitamin; it is not destroyed by cooking, heat, acids, alkalis, air or light. Conditions of stress, trauma, fever, intake of the contraceptive pill and excess alcohol consumption can lead to a vitamin B3 deficiency.
Vitamin B3 assists the functions of the digestive enzymes and it is vital for conversion of all food groups into useable energy and for the storage of starch glucose in the liver as glycogen. A deficiency of B3 can also show as muscular weakness, poor appetite and various digestive disorders.
Vitamin B3 is vital for the brain and normal mental functions and a prolonged deficiency may lead to Alzhiemer’s disease and other age-related mental conditions. Vitamin B3 is also obtainable via the conversion of the amino acid tryptophan.
VITAMIN B5 – PANTOTHENIC ACID
2. DIGESTIVE SYSTEM
Vitamin B5 is essential for the transport of fatty acids within body cells. Vitamin B5 is required for the release of energy from stored fats and for the synthesis of cholesterol.
The word ‘panto’ means everywhere, and without doubt vitamin B5 is in every cell. It is essential for white blood cell production and for the utilisation of carbohydrates and proteins as well as the functions of vitamin B2. A deficiency of vitamin B5 may lead to abdominal pains, kidney damage and ulcers.
3. GLANDULAR SYSTEM
Vitamin B5 is essential for the health of the adrenal glands and it is required for the production of the hormone adrenaline for protection from stress. Vitamin B5 is destroyed by cooking, processing and has up to a 70% loss in frozen foods. Vitamin B5 may protect against chronic fatigue syndrome and arthritis.
6. NERVOUS SYSTEM
Vitamin B5 is essential for the growth and development of the nervous system. A deficiency of vitamin B5 often shows as fatigue and weakness as nerve disorders produce weak muscle action along with pins and needles in the hands and feet. Vitamin B5 has beneficial effects in conditions such as insomnia, psychosomatic disorders, cramps, depression, apathy, unstable heart action and chronic fatigue syndrome.
Vitamin B5 is required for the production of antibodies to fight infection, it protects cells against radiation and is essential for the development of healthy fats in cells. Vitamin B5 assists cells to make chemical changes such as with hormone production and to protect cells from chemical breakdown. Vitamin B5 promotes healthy skin and hair and also assists the functions of the liver.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN B6 – PYRIDOXINE, PYRIDOXAL, PYRIDOXAMINE
6. NERVOUS SYSTEM
Vitamin B6 is also referred to as ‘the vitality vitamin’. It participates in the activity of over 100 enzyme reactions and is vital for the transfer of nerve responses throughout the nervous system. A deficiency of B6 can lead to headaches, poor memory, irritability, convulsions, nervousness, depression, confusion, oversensitivity, and it has also been used effectively in the treatment of Parkinson’s disease. Vitamin B6 is a vital component in the production of the nerve transmitters epinephrine, seratonin, norepinephrine and melatonin. Excess vitamin B6 supplementation can be detrimental to the nervous system.
2. DIGESTIVE SYSTEM
Vitamin B6 assists the production of gastric juices for protein digestion. In addition, vitamin B6 is required in the construction of amino acids; it is a water-soluble vitamin and vital for the conversion of tryptophan into niacin and the absorption of vitamin B12, plus the metabolism of carbohydrates, especially the conversion of glycogen (stored glucose in muscle cells and the liver) into useable energy. A prolonged deficiency of Vitamin B6 may contribute to acne, eczema and dermatitis. The master gland of the body, the pituitary gland, requires Vitamin B6 to promote normal metabolism. The contraceptive pill, oestrogen and some medications can deplete the reserves of vitamin B6, while processing and cooking can cause up to a 95% loss in the B6 value.
9. BLOOD SYSTEM
The development of white blood cells, haemoglobin and adrenaline all require vitamin B6.
Vitamin B6 is vital during pregnancy to offset nausea. It helps to rid the blood of harmful toxins and is required for DNA manufacture.
VITAMIN B12 – COBALAMIN
9. BLOOD SYSTEM
Vitamin B12 is a water-soluble vitamin and is stored in the liver, kidneys and various body tissues. It is vital for the proper formation of red blood. The mineral cobalt has a central role in the development of vitamin B12, hence the name cobalamin.
Foods rich in folate and iron, such as parsley, protect against red cell retardation and anaemia.
2. DIGESTIVE SYSTEM
Within the stomach a special mucoprotein termed ‘the intrinsic factor’ is essential for vitamin B12 to be absorbed later in the small intestine. Excess use of antacids and stomach ulcer medications can deplete the intrinsic factor. Vitamin B12 is also required for the metabolism of carbohydrates and fats plus the utilisation of amino acids throughout the body.
6. NERVOUS SYSTEM
Vitamin B12 is an important component in the formation of the protective layer of nerve cells, the myelin sheaths.
Vegan mothers need to be aware that numerous infant and children’s nerve and muscular problems can develop from a deficiency of vitamin B12 foods.
OTHER FACTORS
Plants, animals and humans cannot produce vitamin B12; it is made by bacteria, algae, moulds, yeasts and fungi.
For vegetarians, foods such as yoghurt and cheese will provide a good supply of vitamin B12.
Seafood such as clams, oysters and fish are an excellent source of B12. Vitamin B12 is heat sensitive and up to 80% can be lost in cooking.
Vitamin B12 can be recycled in the body for several years.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN B15 – PANGAMIC ACID
1. CIRCULATORY SYSTEM
Vitamin B15 has not been classified as an essential vitamin, however, there are functions that it participates in, such as the improved utilisation of oxygen, and blood circulation. Vitamin B15 helps to protect against carbon monoxide pollution. B15 has provided improvement in conditions of angina, hypertension, arteriosclerosis and heart conditions due to the cholesterol-lowering and improved cell life and oxygen benefits. Vitamin B15 has proved effective in the treatment of hypoxia, a shortage of oxygen.
13. IMMUNE SYSTEM
Vitamin B15 functions as a detoxifying agent against cancer-causing chemicals, especially against environmental pollutants. Vitamin B15 was discovered in 1951 by Dr Ernst Krebs and the original source was apricot kernels. Vitamin B15 extends cell life and works as an antioxidant. Vitamin B15 may also provide benefits in cases of hepatitis, cirrhosis of the liver and emphysema.
19. BRAIN SYSTEM
Vitamin B15 helps to stabilise emotional and mental problems, and as a supplement it has proved beneficial in cases of autism. One study showed a considerable improvement in the speech of mentally impaired children plus better concentration and interest in toys and games. Vitamin B15 is water soluble. Vitamin B15 has been used in the treatment of Alzheimer’s disease, diabetes, liver disease, alcoholism, trauma, stress, senility and athletic injuries. Vitamin B15 assists in protein synthesis, is beneficial for the prevention of premature ageing and helps to neutralise alcohol cravings.
BIOTIN – CO-ENZYME R (VITAMIN H)
17. SKIN SYSTEM
Biotin is essential for the production of healthy skin cells and tissues. Biotin assists in the maintenance and repair of bones. During pregnancy and lactation, additional intake of biotin foods is vital to protect against cot death and various birth defects. One study showed that nearly 50% of pregnant women were deficient in biotin. Raw egg white, which contains the glycoprotein avidin, inhibits the absorption of biotin, plus a deficiency of vitamin B5 can also lead to a biotin deficiency. Baldness may also be due to a prolonged biotin deficiency.
Excessive perspiration causes a loss of B15.
2. DIGESTIVE SYSTEM
Biotin is essential for the conversion of fatty foods into individual cells, as it activates the enzyme that is vital for cell construction. Biotin also promotes the conversion of sugar—blood glucose—into the form of useable energy. Biotin protects against digestive disorders such as irritable bowel syndrome, ulcerative colitis and diarrhoea.
Biotin can be synthesised by intestinal bacteria when favourable conditions exist. Antibiotics and mineral oils may upset the intestinal bacteria. Most processed cereals have no biotin. Such nutrients as folic acid, vitamin B5 and B12 plus protein and carbohydrates need biotin for their full effectiveness and utilisation.
A biotin deficiency may contribute to an overweight condition, as it is essential for the conversion of fats.
6. NERVOUS SYSTEM
Biotin is vital for the nervous system and may protect against the development of poor muscle and nerve coordination, seizures, muscle cramps and poor muscle tone. Biotin is stable to oxygen, cooking and light.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
CHOLINE
2. DIGESTIVE SYSTEM
Choline is a water-soluble vitamin. It converts fats into smaller water-soluble substances, similar to the role of bile. This function promotes the distribution of fat-soluble nutrients into the bloodstream and into developing cells which are primarily made of fats. The name ‘chole’ is taken from the Greek word meaning bile.
Choline needs the other B complex vitamins to be effective, especially folate and vitamin B3.
6. NERVOUS SYSTEM
Choline is essential for the nervous system; it is vital for the prevention and treatment of such conditions as Parkinson’s disease, attention deficit disorder, Alzheimer’s disease, autism, poor memory, hyperactivity and various nervous conditions. Most processed foods are deficient in choline.
The substance termed lecithin, made from corn or soy beans and available as a supplement, is vital for the replenishment of choline reserves. The body can only produce lecithin when it has sufficient choline.
19. BRAIN SYSTEM
The brain needs lecithin to function properly; over 28% of brain matter is composed of lecithin. Research has shown that in mentally impaired persons brain lecithin content is often as low as 19%. Stress and nervousness rapidly use up the lecithin reserves. Lecithin is a natural tranquilliser, it promotes a good night’s sleep and protects against fatigue and insomnia. A deficiency of choline can lead to cardiovascular disease, renal failure, hardened arteries, high blood pressure, weak blood capillaries, high cholesterol, infertility, liver disorders and obesity.
Choline can be made with healthy intestinal bacteria.
FOLATE – FOLIC ACID (VITAMIN BC)
9. BLOOD SYSTEM
Folate is essential for the development of red blood cells in combination with cobalt, iron, manganese, vitamins B12 and C. Increased folate intake is vital during pregnancy; it is required for reproduction and in the formation of genetic cells such as DNA and RNA which cannot divide properly without folate. It is vital for the prevention of blood disorders such as cardiovascular disease, anaemia and poor circulation.
A folate deficiency may also contribute to childhood leukaemia.
Folate reduces the blood levels of harmful homocysteine and protects against such conditions as dementia and Alzheimer’s disease. One report showed a fourfold increase in these ailments when folate levels were low and homocysteine levels were high.
Folate is destroyed by high temperatures, cooking and lengthy storage. Antibiotics, alcohol, the contraceptive pill and excess acids also reduce folate levels. Increased folate intake is required during periods of infection, mental fatigue, depression, insomnia and irritability.
10. CELLULAR SYSTEM
Folate is vital for the correct transfer of nerve messages and for the process of cellular growth and reproduction. Folate is vital for the production of new cells and a deficiency can cause skin conditions such as vitiligo, gingivitis and a cleft palate.
Various forms of cancer are related to a folate deficiency, such as lung, cervical, intestinal and oesophageal cancer.
Folate is derived from the Latin word for foliage or leaf. Folate is vital for children’s growth and infants require more folate than adults. Protein is required for proper folate absorption.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
INOSITOL – MYO-INOSITOL
1. CIRCULATORY SYSTEM
Inositol is a water-soluble B complex vitamin and is required for the health of arteries, as it increases their elasticity thereby protecting against hardened arteries. Inositol is important for the metabolism of fats and cholesterol and may help reduce blood cholesterol levels. Similar to choline, inositol assists in the movement of fats from the liver and muscles and it is a component of the cell membrane and required for the transfer of hormones and nerve impulses within cells.
6. NERVOUS SYSTEM
Inositol is often considered a non-essential vitamin because it can be made by the body from intestinal bacteria and glucose. For people who regularly consume caffeine drinks, including tea, chocolate, cola drinks and coffee, it really is an essential vitamin as caffeine destroys inositol.
A deficiency can lead to a deteriorating nervous system including conditions of anxiety, insomnia and nervousness. Inositol is required within fat cells to assist in nerve transmission.
10. CELLULAR SYSTEM
Inositol is an essential component in the proper formation and construction of new cells. Inositol is necessary for hair growth and a prolonged deficiency may contribute to baldness. Diabetics have an increased excretion of inositol.
16. REPRODUCTIVE SYSTEM
Inositol is essential for reproduction. A prolonged deficiency may cause infertility in males or females. Inositol is required for the control of oestrogen levels and it provides protection against the development of breast lumps. Inositol is required for uterine contractions and hormone–cell transfer.
PABA – PARA-AMINOBENZOIC ACID
17. SKIN SYSTEM
PABA is a component of folic acid; it is a vitamin within a vitamin and can be made by intestinal bacteria. It is therefore not considered an essential vitamin. However, such factors as the intake of antibiotics and sulpha drugs can destroy the natural bacteria that are required to produce PABA and other B complex vitamins.
Various skin and hair conditions may be due to a prolonged deficiency of PABA, as it protects natural hair and skin colour, prevents premature greying of the hair, ageing and wrinkling of the skin.
A general Vitamin B complex deficiency also contributes to these factors. PABA is world famous now for its role as a sunblock. It protects against sunburn and, as a cream, may be used to treat conditions of sunburn.
PABA protects the skin from ultraviolet radiation and promotes the repair of skin blotches caused by excess sunlight or ultraviolet lamps.
Excess use of sunscreens may reduce the production of vitamin D within the skin’s surface.
OTHER FACTORS
PABA can be stored in tissues. When the body has no further stores, due to the excess use of antibiotics or sulphur drugs, conditions such as fatigue, irritability, nervousness and depression may develop.
PABA is required for the metabolism of individual amino acids and it helps promote the use of protein.
PABA promotes the effects of cortisone and may prevent the development of abnormal fibrous tissues and connective tissue disorders and eczema.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
VITAMIN A – RETINOL/CAROTENE
Nutrients for effective absorption:
Calcium, phosphorus, zinc, vitamins C, E, F, B group.
Nutrient inhibiting factors:
Strenuous exercise, stress and alcohol, antibiotics, low fat intake.
Dandelion greens, carrot juice, carrots, apricots (dried), kale, collard, sweet potato, parsley, spinach, turnip greens, chives, watercress, mango, peach (dried), cantaloupe, endive, apricot, broccoli, lettuce, papaya, prune, pumpkin.
VITAMIN C – ASCORBIC ACID
Nutrients for effective absorption:
Calcium, magnesium, vitamins P and A.
Nutrient inhibiting factors:
Heat, oxidation, smoking, pollution, aspirin, alcohol.
Acerola cherry, guava, red capsicum, chillies, blackcurrants, kale, parsley, collard, oranges, turnip greens, dock, green capsicum, broccoli, lemon, Brussels sprouts, mustard greens, watercress, strawberry, spinach, limes, lychees, berries, mango, cantaloupe, fresh fruits.
VITAMIN D – LUMISTEROL CALCIFEROL
Nutrients for effective absorption:
Calcium, phosphorus, vitamins A, C, F, B group.
Sunshine, outdoor living, cod liver oil, salmon, halibut, sardines, eggs, butter, margarine.
VITAMIN E – D-ALPHA TOCOPHEROL
Nutrients for effective absorption:
Manganese, sulphur, vitamins C, B group.
Nutrient inhibiting factors:
Processing, freezing, cooking, laxatives.
Wheatgerm oil, sunflower seeds, almond oil, almonds, hazel nuts, sunflower oil, safflower oil, soy oil, wheat sprouts, nuts, corn oil, walnuts, canola oil, olive oil, sesame oil, tahini.
VITAMIN K – MENADIONE
Nutrients for effective absorption:
Vitamin C
Nutrient inhibiting factors:
Freezing, heat, x-rays, warfarin, radiation, pollution.
Spinach, lettuce, peas, parsley, watercress, celery, broccoli, oats, wheatgerm, berries, asparagus, cabbage, vegetables, legumes, sprouts, cucumber.
VITAMIN F ESSENTIAL FATTY ACIDS
OMEGA-3
Walnuts, pepitas, canola oil, linseed, flax oil, sunflower oil, pecan nuts, soy oil, sunflower seeds, salmon, sardines, tuna, herring, mackerel, trevally, trout, mullet, prawns, anchovies, egg yolk, fish, seafood.
OMEGA-6
Canola oil, walnuts, pecan nuts, hazel nuts, almonds, olive oil, tahini, sunflower oil, peanuts, soy oil, sunflower seeds, pepitas, Brazil nuts, macadamia nuts, cashews, soy beans, poultry, meat, margarine, dairy foods.
VITAMIN P – FLAVONOIDS
Nutrients for effective absorption:
Vitamin C.
Nutrient inhibiting factors:
Processing, heat, cooking, oxygen, light.
Citrus pith and peel, capsicum pith, buckwheat, berries, blackcurrants, cherries, blueberries, apricots, grapes, mulberries.
VITAMIN T
Tahini, sesame seeds, egg yolks.
CO-ENZYME Q
Soy oil, fish, peanuts, beef, organ meats, spinach, broccoli.
VITAMIN U
Cabbage, coleslaw, sauerkraut.
PABA
Citrus fruits, oats, wheatgerm.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN B1 – THIAMINE
Nutrients for effective absorption:
Vitamins C and B complex, sulphur.
Nutrient inhibiting factors:
Alcohol, tobacco, stress, refined foods and drinks, processing, cooking, a ntibiotics, tannin, caffeine, antacids.
Rice bran, oat bran, yeast extracts, wheatgerm, tahini, peanuts, Brazil nuts, sunflower seeds, cashews, pistachio, rye, legumes, malt, pine nuts, macadamia, walnuts, chestnuts, wholemeal bread, breakfast cereals.
VITAMIN B2 – RIBOFLAVIN
Nutrients for effective absorption: Vitamins C and B group.
Nutrient inhibiting factors:
Alcohol, light, tobacco, drugs, stress, processing, the pill, antidepressants.
Almonds, wheatgerm, yeast extracts, millet, bran, parsley, cashews, liver, soy flour, cheese, avocado, legumes and sprouts, peach, apricots, nuts, dates, eggs, oats.
VITAMIN B3 – NIACIN
Nutrients for effective absorption:
Vitamins C and B group.
Nutrient inhibiting factors:
Alcohol, stress, tobacco, processing.
Rice bran, peanuts, wheat bran, wild rice, yeast extracts, nuts, sunflower seeds, fish, legumes, pepitas, tahini, tuna, salmon, mushrooms, dates, wheat germ, millet.
VITAMIN B5 – PANTOTHENIC ACID
Nutrients for effective absorption:
B complex vitamins.
Nutrient inhibiting factors:
Processing, cooking, caffeine, drugs, alcohol.
Sunflower seeds, yeast extracts, almonds, wheat bran, peanuts, wheat germ, liver, mushrooms, eggs, nuts, cashews, pepitas.
VITAMIN B15
Apricot kernels, oats, pepitas, dried yeast, rice bran, tahini, rye, wheatgerm, grains.
INOSITOL
Oranges, grapefruit, lecithin, peanuts, whole grains, pecan, melons, onions, peas.
VITAMIN B6 – PYRIDOXINE
Nutrients for effective absorption:
B complex vitamins, especially B1, B2 and B5.
Nutrient inhibiting factors:
Alcohol, smoking, light, oxidation, processing.
Walnuts, wheat bran, yeast extracts, oats, rice bran, dried yeast, wheatgerm, pepitas, sunflower seeds, soy, salmon, tuna, liver, mackerel, pecan nuts, bananas, peas, dates, hazel nuts, peanuts.
VITAMIN B12 – COBALAMIN
Nutrients for effective absorption:
Cobalt, folate, iron.
Nutrient inhibiting factors:
Antacids, air, alcohol, laxatives, light, oral contraceptives.
Seafood, clams, fish, liver, egg yolk, kidney, yoghurt, cheese, milk, meat, tuna, skim milk, oysters, salmon. Refer to section entitled as VITAMIN B12 – cobalamin for more information.
BIOTIN – CO-ENZYME R/VITAMIN H
Nutrients for effective absorption:
B complex.
Nutrient inhibiting factors: Food processing, avidin (egg white). Soy oil, fish, peanuts, beef, organ meats, spinach, broccoli.
CHOLINE – THIAMINE
Nutrients for effective absorption:
B complex vitamins, inositol.
Nutrient inhibiting factors:
Alcohol, processing.
Lecithin, corn, soy, barley, cabbage, cauliflower, eggs, dried yeast, tahini, spinach, wheatgerm, legumes, potatoes.
FOLATE – FOLIC ACID/VITAMIN BC
Nutrients for effective absorption:
Vitamins C, B12 and B6.
Nutrient inhibiting factors:
Heat, light, air, antibiotics, alcohol, oral contraceptives.
Dried yeast extracts, sunflower seeds, mint, corn, wheatgerm, asparagus, parsley, spinach, almonds, cashews, hazel nuts, green vegetables, legumes, oat bran.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.