From the beginning, humans ate primarily whole foods or so-called “natural”
foods, which underwent no processing. The nutrient content of food is
decreased when it is processed. Intensive animal rearing, manipulation of
crop production, and food processing have altered the qualitative and
quantitative balance of nutrients of foods consumed by the Western world.
This change is possibly one of the reasons that chronic, debilitating diseases
are rampant in our modern culture. Modern research suggests that simply
taking a synthetic multi-vitamin/mineral formula does not change this.
Research from around the globe asserts that vitamins in their naturallybalanced state are essential for better assimilation, synergistic action, and
maximum biological effect. And yet most consumers buy vitamins and
minerals that are synthetic, which their bodies usually can’t assimilate
properly. The U.S. National Academy of Science, Food and Nutrition Board,
recommends that people meet their daily nutritional needs through a varied
diet rather than through vitamin and mineral supplementation. Vitamin and
mineral supplements—even those with 100% of the Recommended Dietary
Allowances (RDAs) for vitamins and minerals—cannot provide all the other
nutrients that the body gets from a well-balanced diet.
About Vitamins
1- Too much vitamin supplementation causes acidosis.
2- Vitamin C is acidic, leaches out calcium, and lowers beneficial
cholesterol.
3- Do not megadose anything, especially oil soluble vitamins.
4- Supplementation of separated constituents can lead to imbalances in your
body’s chemistry.
5- Artificial vitamins accumulate in your tissues causing obstructions and
toxicity.
Vitamin A:-
Other names: beta-carotene, retinol, antiophthalmic
Actions: Boost immune system. Builds resistance to infections. Keeps
tissue in good health. Vitamin A and B2 work together to help keep
mucous membranes in the gastrointestinal tract healthy.
Best sources: Tomatoes, carrots, kale, turnip greens, spinach, broccoli,
squash, yams, endive, watermelon, asparagus, apples, apricots,
prunes, papaya, avocados, paprika, pumpkin and lemon grass.
Vitamin B1:-
Other names: thiamin, thiamine chloride
Actions: Nervous system. Keeps digestive system functioning well.
Helps produce hydrochloric acid needed for proper digestion.
Best sources: Peas, lentils, seeds, nuts, beans, beets, potatoes, oranges,
leafy green vegetables, blackstrap molasses, okra, sunflower seeds,
Brazil nuts, rice bran and brown rice.
Vitamin B2:-
Other names: riboflavin, vitamin G
Actions: Boosts immune system. Essential for growth, eyes, skin, nails,
hair. Helps metabolize proteins and carbohydrates.
Best sources: Green vegetables, rice bran, avocados, grains, wheat germ,
almonds, sunflower seeds, Brussels sprouts, prunes, tops of beets
and turnips, apples, bananas, carrots, grapefruit, kelp, coconut.
Vitamin B3:-
Other names: Niacin, nicotinic acid
Actions: Proper circulation and healthy nervous system. Gastrointestinal
tract.
Best sources: Wheat germ, nuts, brown rice, sunflower seeds, potatoes,
green vegetables, almonds, rhubarb, whole barley, rice bran.
Vitamin B5:-
Other names: Pantothenic acid, calcium pantothenate
Actions: Regulates metabolization of fats and carbohydrates. Adrenal
glands, increases production of cortisone. Good for antistress.
Best sources: Peas, royal jelly, green vegetables, avocados, bananas,
broccoli, collard greens, oranges, beans, molasses.
Vitamin B6:-
Other names: Pyridoxine, pyridoxine HCL, niacinamide, pyridoxal
phosphate
Actions: Helps metabolize fats and carbohydrates. Proper DNA and
RNA action, nervous system, brain. It plays an important part in
metabolizing unsaturated fatty acids to vitamin F Helps keep blood
healthy, promotes red cell formation and supports normal
hemoglobin levels. Essential to cell respiration.
Best sources: Green leafy vegetables, bananas, avocados, wheat germ,
walnuts, blackstrap, molasses, cantaloupe, cabbage, green peppers,
carrots, brown rice, honey, prunes, hazelnuts (filberts), potatoes,
sunflower seeds.
Vitamin B9:-
Other names: Folic acid, pteroylglutamic acid, folacin
Actions: Forms red blood cells. Production of DNA and RNA. Amino
acid metabolism.
Best sources: Green leafy vegetables, broccoli, asparagus, lima beans,
Irish potatoes, nuts, beets, sprouts, avocados, spinach, cabbage,
lettuce, bananas, mushrooms, Brussels sprouts, dates, cantaloupe.
Vitamin B12:-
Other names: Cobalamin, cyanocobalamin
Actions: Essential for growth, production and regeneration of red blood
cells.
Best sources: Sunflower seeds, comfrey leaves, kelp, bananas, concord
grapes.
Vitamin B13:-
Other names: Orotic acid
Best sources: Calcium, orotic acid.
Vitamin B15:-
Other names: Pangamic acid, calcium panmanate
Actions: Increases tolerance to hypoxia (insufficient oxygen to tissues
and cells).
Best sources: Seeds, nuts, brown rice.
Vitamin B17:-
Other names: Nitrilosides, amygdalin, laetrile
Actions: Preventive and anti-cancer effect.
Best sources: Raspberries, cranberries, apricots and especially apricot
pits, blackberries, mung beans, lima beans, garbanzo beans, flax
seed, peach or plum pits.
Vitamin C:-
Other names: Ascorbic acid, L-dehydroascorbic acid
Actions: Activates growth and repair in tissues, boosts immune system,
antioxidant, all organs and glands, connective tissues. Promotes
healing in every situation of ill health. Can lower beneficial
cholesterol and triglyceride levels. Also, synthesis of collagen for
healthy skin and mucous membranes.
Best sources: All fruits and vegetables, especially strawberries,
blackberries, citrus fruits, tomatoes, peppers, apples, persimmons,
guavas, mangos, acerola, cherries, potatoes, cabbage, kale, papayas,
spinach, broccoli, turnip greens, green bell peppers, red peppers,
avocados, bananas, collards, black currants, parsley, rose hips, etc.
Vitamin D:-
Other names: Ergosterol, viosterol, calciferol
Actions: Absorption of calcium. Regulates and boosts resistance to
infections. Essential for the formation of teeth and bones.
Best sources: Sprouted seeds, alfalfa, mushrooms, sunflower seeds,
sunshine, wheat germ.
Vitamin E:-
Other names: Tocopherols, Tocotrienols
Actions: Oxygenates tissues, reduces need for oxygen intake,
reproductive organs, heart. Protects cell membranes.
Best sources: Unprocessed and unrefined vegetable oils, raw and
sprouted seeds, nuts, green leafy vegetables, brown rice, wheat germ,
peas, lettuce, spinach, broccoli, asparagus, avocados.
Vitamin F:-
Other names: none
Actions: Lowers blood cholesterol. Helps lower risk of heart disease.
Helps adrenal glands.
Best sources: Unprocessed and unrefined vegetable oils, flaxseed,
linseed, safflower and sunflower oil, nuts, olive oil, wheat germ.
Vitamin H:-
Other names: Biotin
Actions: Metabolism of fats, carbohydrates, proteins and amino acids.
Antiseptic.
Best sources: Almonds, oat bran, walnuts, tomatoes, green peas,
bananas, some mushrooms.
Vitamin K:-
Other names: Phytonadione, menadiol, menadione
Actions: Intervenes with the blood coagulation mechanism. Helps liver.
Metabolizes calcium (bones).
Best sources: Spinach, cabbage, asparagus, broccoli, cauliflower,
tomatoes, carrots, kelp, alfalfa, blackstrap molasses, turnip greens,
green vegetables, chlorophyll.
Vitamin P:-
Other names: Bioflavonoids
Actions: Blood vessel wall and capillary maintenance. Connective tissue.
Strengthens capillary walls, anti-coagulant for capillaries, protects
vitamin C.
Best sources: Apricots, cherries, paprika, grapefruit, lemons. Fresh fruits
and vegetables, especially citrus, green peppers, grapes, strawberries,
black currants, prunes.
Vitamin T:-
Actions: Platelet integrity in blood.
Best sources: Sesame seeds, tahini.
Vitamin U:-
Actions: Promotes healing in peptic ulcers, duodenal ulcers.
Best sources: Raw cabbage juice, fresh cabbage.
Choline:-
Other names: Acetylcholine
Actions: Aids in digestion and absorption. A part of phospholipids, like
lecithin.
Best sources: Wheat, green leafy vegetables, cabbage, cauliflower,
chickpeas, lentils, peanuts, legumes.
Inositol:-
Other names: Hexahydroxycyclohexane
Actions: Hair growth, heart; part of B-complex.
Best sources: Most fruits and green leafy vegetables.
PABA:-
Other names: Para-amino benzoic acid, vitamin Bx
Actions: Promotes growth. Good for skin, hair.
Best sources: Molasses, bran, brown rice, sunflower seeds, wheat germ.
.