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Vitamin
A and Beta Carotene (Retinol,
Carotene)
What it is:
Vitamin A is the anti-infection vitamin. Fat soluble, this first of the vitamin alphabet is a product of plant and animal life. It needs
fats and minerals to
be adequately absorbed into the body.
Where to find it:
Apricots, cantaloupes, broccoli, carrots, eggs, fish-liver oil, sweet potatoes, dark
green vegetables, yellow squash, mi1k, butter, cheese, and yogurt contain substantial
quantities of vitamin A.
What it does for you:
- It is crucial for the proper utilization of protein.
- Stored in the liver, it helps purify the bloodstream.
- It helps maintain healthy skin and is used in the treatment of acne.
- It prevents night blindness and is prescribed for eye disorders.
- It protects the body from bacterial and viral infections.
- It keeps skin and tissues healthy.
- It is thought to be of value in retarding cancer growth.
- It helps to maintain healthy thyroid balance.
Synergistic
Nutrients (Works With):
Niacin, C, D, E, pantothenic acid, zinc
Negative
Interactions:
Alcohol, coffee, cortisone, mineral oil,
nitrates
Results of Deficiencies:
Eye problems; night blindness; chronic infections.
Vitamin
D
(calciferol,
ergosterol, viosterol)
What it is:
A fat-soluble substance, vitamin D is called the "sunshine" vitamin. When sunlight strikes the skin, it interacts with
body oils and produces vitamin D, which is absorbed by the body. Vitamin D
increases the production of ant-microbial peptides which are broad spectrum
antibiotics.
Where to find it:
Fish (cod liver) oils, seafood such as tuna, salmon. and herring all contain abundant
quantities of vitamin D. So do milk, cheese, and yogurt.
What it does for you:
-
Builds strong bones and teeth.
-
Protects against virus infections such as the common cold.
-
May be stored in the liver and skin.
Synergistic
Nutrients (Works With):
Vitamin A, C, calcium, phosphorus
Negative Interactions:
Mineral oil
Results of
Deficiencies:
Skeletal malformations; retarded growth in children; softening of bones and teeth in adults.
Vitamin E
(Tocopherol)
What it is:
The technical name for vitamin E - tocopherol - comes from tokos, the Greek word for "childbirth;" pherein,
meaning "bring forth," and ol for "oil" - the "oil of fertility."
Where to find it:
Fresh, whole-grain wheat products are the best sources of vitamin E. It is also found in many vegetable oils (but
not olive oil), especially when the oils have not been heated to extreme temperatures.
There is also some vitamin E in liver, beans and peas, butter, eggs, and leafy green vegetables.
What It does for you:
-
Enhances muscle functioning.
-
Improves circulation.
-
Guards against clotting.
-
Heightens sexual activity.
-
Lessens fatigue.
-
Guards against heart attack.
-
Beneficial effects in the premature newborn infant.
Synergistic
Nutrients (Works With):
Vitamin C, B12, manganese, selenium
Negative Interactions:
Air pollution, mineral oil, birth control pills
Results of
Deficiencies:
Coronary thrombosis; fatigue; blood clotting; oxygen-starved cells with a propensity toward cancer.
Vitamin
K
Synergistic
Nutrients (Works With):
Unknown.
Negative Interactions:
Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy
Vitamin
B1 (Thiamin) B Complex Factor
What it is:
Thiamin was the first B vitamin to be discovered. It is found mostly in plant life
and is water soluble.
Where to find it:
Whole-grain cereals and breads, wheat germ, dried yeast, milk, oatmeal, fresh pork, vegetables, soybeans, and
peanuts all are rich sources of B1.
What It does for you:
-
Promotes a healthy nervous system.
- Fosters a healthy mental outlook.
- Retards motion sickness.
- Can improve learning.
- Necessary for growth and appetite.
- Aids in the functioning of the digestive
tract.
Synergistic Nutrients
(Works With):
B-complex, B12, and C
Negative Interactions:
Alcohol, coffee, excessive sugar,
tobacco. Physical and mental stress depletes this nutrient
Result of Deficiencies:
Stunted growth; nervousness
Vitamin B2
(Riboflavin) B Complex Factor
What it is:
Riboflavin provides biochemical reactions necessary for the cells to live. It is water soluble and must be
ingested daily.
Where to find it:
Brewer's yeast, chicken liver, fish, mi1k, cheese, eggs, beans, nuts, green leafy vegetables, plums, and prunes offer
the body riboflavin.
What it does for you:
- Helps to convert protein into energy.
- With vitamin A, it maintains mucous membranes lining the respiratory, digestive, circulatory, and excretory
tracts.
- Fosters health in the nervous system, skin and eyes.
- Helps to control the development of the fetus.
- Can be stored in the heart, kidney, and
liver tissues.
Synergistic
Nutrients (Works With):
Vitamin A, niacin, B-complex, B1.
Negative
Interactions:
Alcohol, coffee, sugar, tobacco.
Physical and mental stress depletes this nutrient.
Results of Deficiencies:
Can lead to personality disorders; fatigue, loss of appetite, upset stomach,
anxiety, hypertension, and lesions of the lips, mouth, eyes, skin, and genitals.
Vitamin B3
(Niacin, Niacinamide, Nicotinic acid, Nicotinamide) B
Complex Factor
What it is:
This vitamin results from the interaction of intestinal flora with the amino acid
tryptophan.
Where to find it:
Foods yielding B3 include beef liver, chicken, pork, lamb, veal, roasted peanuts,
swordfish, tuna, halibut and yeast.
What it does for you:
- Assists in the digestion of fats and the absorption of fat-soluble
nutrients.
- Can reduce levels of cholesterol and triglycerides associated with heart and
circulatory diseases.
- Help to prevent senility.
Synergistic
Nutrients (Works With):
B-complex, B1, B2 B6, tryptophan.
Negative Interactions:
Alcohol, coffee, sugar, antibiotics. Physical and mental stress depletes this
nutrient.
Results of
Deficiencies:
Pellagra, a depletion disease resulting in a skin rash, dementia, and severe
diarrhea; irritability, headaches, loss of memory, appetite suppression; observed frequently
among alcoholics, diabetics, cancer victims, and sufferers from chronic diarrhea.
Vitamin
B5
(Pantothenic Acid) B Complex Factor
Synergistic
Nutrients (Works With):
Folic acid, biotin, b-complex.
Negative Interactions:
Alcohol, coffee. Physical and mental stress
depletes this nutrient.
Vitamin B6
(Pyridoxine, pyridoxal, pyridoxamine) B Complex Factor
What it is:
Vitamin B6 is essential for the metabolism of amino acid proteins.
Where to find it:
Bananas are a good source of pyridoxine, along with beef liver, chicken, pork, brewer's yeast, peanuts, herring,
mackerel, salmon, soybeans, and walnuts. The heat of cooking is destructive to
this vitamin.
What it does for you:
-
Necessary for the metabolism of proteins and fats.
-
Governs the formation and function of niacin, red blood cells, bile salts, and
numerous hormones, including those involved with growth, human sexuality, and skeletal
structure.
-
Helps to prevent dental decay by maintaining teeth and facial bones.
-
Maintains the chemical balance of body fluids and regulates excretion of
water, energy production, and resistance to stress.
Synergistic
Nutrients (Works With):
Vitamin C, biotin, pantothenic acid niacin, magnesium.
Negative Interactions:
Alcohol, coffee, tobacco, birth control pills.
Physical and mental stress depletes this nutrient.
Results of
Deficiencies:
Sores of the skin, lips, and tongue; anemia, convulsions, white blood-cell dysfunctions and hypertensive symptoms;
blood disorders and mental retardation commonly occur as effects of prenatal
deprivation.
Vitamin B12 (Cobalamin,
Cyanocobalamin) B Complex Factor
What it is:
Cobalamin is essential for the normal functioning of all body cells -
particularly those in the bone marrow, the nervous system, and the gastrointestinal tract.
Were to find it:
In food it is found in the liver and kidney of lamb, pork, beef, and veal, egg yolk, crab,
salmon, sardines, herring, and oysters.
What it does for you:
-
It regulates the formation of red blood cells and genetic materials.
-
Maintains the health of nerve-cell membranes, tissue membranes, the
intestinal tract, bone marrow, and growth hormones.
-
Is entirely excreted from the body within six days.
Synergistic
Nutrients (Works With):
Folic acid, a, B1 B6, niacin, biotin, pantothenic acid.
Negative Interactions:
Alcohol, coffee, tobacco, calcium deficiency.
Results of
Deficiencies:
Pernicious anemia, blood weakness, paralysis, and blindness; vegetarians who eat no meat, milk, or eggs are
especially vulnerable to this anemia; degeneration of the nerves and spinal cord; memory
loss, paranoia and fluctuations in mood.
Folic Acid (Folacin,
Folate) B Complex Factor
What it is:
Small amounts of this vitamin are synthesized by intestinal bacteria.
Where to find it:
The name is derived from the word foliage because it is found in green-leaved vegetation. The principal sources are
kidneys, liver, the heart of beef, lamb, pork, and chicken, asparagus, bran, tuna, yeast,
and spinach.
What it does for you:
-
Maintains the nervous system, intestinal tract, sex organs, white blood cells,
and normal patterns of growth.
-
A natural analgesic or painkiller.
Synergistic
Nutrients (Works With):
Vitamin C, B6, B12, niacin
Negative Interactions:
Alcohol, oral contraceptives, tobacco, sulfa
drugs. Physical and mental stress depletes this nutrient.
Results of
Deficiencies:
Pernicious anemia; disruption of cell and tissue functions; the use of oral
contraceptives increase the need for the vitamin.
Choline
- B Complex Factor
Synergistic
Nutrients (Works With):
Vitamin A, B-complex, inositol, folic acid.
Negative Interactions:
Alcohol, coffee, sugar.
Inositol
- B Complex Factor
Synergistic
Nutrients (Works With):
Choline, B-complex, and B12.
Negative Interactions:
Alcohol, coffee
Vitamin C
(Ascorbic acid, Sodium ascorbate)
What it is:
Vitamin C strengthens blood vessels and helps hold the body's cells together.
Where to find it:
Cantaloupes, cherries, citrus fruits (whole are best,) tomatoes, parsley, green peppers, cabbage, guava, broccoli,
brussel sprouts, strawberries, and potatoes are the chief sources of vitamin C.
What it does for you:
-
Protects other vitamins and body tissues from injury caused by poisons and pollution.
-
Promotes healing of surgical wounds and helps to alleviate surgical
shock.
-
Helps the body to absorb iron.
-
Helps the body to form bones, teeth, and cartilage.
-
Assists the adrenal glands and ovaries to produce various
hormones.
-
Regulates normal body growth, heals wounds, and eases bodily stress.
-
Stimulates the production of infection-fighting white blood cells.
-
There is growing evidence that C may help to prevent stomach cancer.
-
Increases resistance to viral and bacterial infections as well as to other infectious diseases.
Synergistic
Nutrients (Works With):
Vitamin A, B6, pantothenic acid, zinc.
Negative Interactions:
Antibiotics, aspirin, stress cortisone. Physical
and mental stress depletes this nutrient.
Results of
Deficiencies:
Easy bruising, hemorrhaging, and tissue swelling (edema). Such enervation undermines dental strength and invites
bacterial infection; lethargy and general malaise; frequent virus infections with complications
following even the common cold.
Biotin
Synergistic
Nutrients (Works With):
Vitamin
A, B2, B6, niacin
Negative Interactions:
Alcohol, coffee, raw egg
white, antibiotics.
Calcium
Benefits:
Calcium is vital for building strong bones
and teeth. The time to build strong bones
is during childhood and the teen years, so it's very important to get
enough calcium
now to fight against bone loss later in life. Weak bones are susceptible
to a condition
called osteoporosis, which causes bones to break easily.
Sources:
Milk and other dairy products such as yogurt, cheese, and
cottage cheese are good sources
of calcium. You'll also find this mineral in broccoli and dark green,
leafy vegetables. Soy foods
and foods fortified with calcium, including some kinds of orange juice
and soy milk, are also good
sources.
Requirements:
Teens need 1300 mg (milligrams)
of calcium each day; Adults should get 1200-1500 mg/day,
young children (4-10) need 200-800 mg/day.
Supplementation is advisable.
Synergistic
Nutrients (Works With):
Vitamin A,
C, D, phosphorus
Negative Interactions: Excess saturated fat in diet
Chromium
Benefits:
Chromium is an essential mineral known
to potentiate insulin action. Recent reviews of chromium
supplementation in humans have shown chromium to improve the efficiency of
insulin and blood lipid
profiles in most test subjects. Chromium is believed to exert this action by
binding with nicotinic acid
and amino acids (e.g. glutathione: glutamate, cysteine, and glycine) to form an
organic complex called
glucose tolerance factor (GTF). GTF is thought to initiate the disulfide bridge
that allows insulin to bind
to its receptor on cell membrane surfaces. The exact structure of GTF is not
known, but complexes with
good biological activity have been synthesized from chromium, niacin, and
glutathione.
Sources:
Whole grains, broccoli, grapes, oranges, brown sugar, meats, black
pepper, brewer’s yeast, cheese.
Requirements:
50 -300 mcg/day. Since dietary chromium is poorly absorbed, adverse
effects are not seen with
typical dietary and supplemental intakes.
Synergistic
Nutrients (Works With): Insulin
Negative Interactions: Excess iron
Copper
Benefits:
Copper
is essential for enzymes involved in metabolic reactions that
consume oxygen or oxygen radicals.
Copper functions as an antioxidant with the copper-requiring enzyme
superoxide dismutase, which protects
cell membranes from free radical damage. In addition, oxidation of ferrous iron
to ferric iron (a reaction needed
for hemoglobin synthesis) requires copper. Lysyl oxidase is another
copper-requiring enzyme necessary for
synthesizing collagen and healing wounds.
Copper is also needed in reactions related to respiration and the release of
energy. Recent research indicates
a role of dietary copper in reducing heart disease by significantly affecting
the composition and progression of
atherosclerotic lesions.
Sources:
Oysters, other shellfish, nuts,
cherries, cocoa, mushrooms, gelatin, whole grains, eggs, fish, legumes.
Requirements: 1.5 – 25 mg/day.
Copper is relatively nontoxic to most mammals, including humans. An
FAO/WHO
Expert Committee specified intakes of 0.5mg per kg body weight as safe, or ~25mg
per day for a typical adult.
Synergistic
Nutrients (Works With):
Iron, zinc, cobalt
Negative Interactions:
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zinc and vitamin C
decrease copper absorption.
Iodine
Benefits:
Iodine
is a key component of the hormone
thyroxine produced by the thyroid
gland. Thyroxine is important in general
metabolism regulation and in normal fetal development. Iodine deficiency can
lead to an enlargement of the thyroid
gland (otherwise known as
goiter), as well as other related disorders. Severe
iodine deficiency during pregnancy may
cause
cretinism (a form of mental
retardation) in the baby. Less severe deficiencies during pregnancy can lead to
lesser degrees of neurological damage, which are generally manifested as poor
cognitive performance and hearing
impairment. These conditions are rare in the U.S. as iodine is easily
accessible, especially from iodized salt.
Sources:
Spinach, lobster, shrimp, oysters, milk,
bread, various fruits & vegetables, legumes and iodized salt.
Requirements:
150 mcg/day. Although cases of intolerance to levels around 2,000
mcg have been reported, humans can
generally tolerate levels exceeding 10,000 to 20,000 mcg per day.
Synergistic
Nutrients (Works With):
Unknown
Negative Interactions:
Magnesium
Benefits:
Magnesium helps muscles and nerves
function, steadies the heart rhythm, and keeps bones strong.
It also helps the body create energy and make proteins.
Sources: You get
magnesium from whole grains and whole-grain breads, nuts and seeds, green leafy
vegetables,
potatoes, sea food, beans, avocados, bananas, milk, and chocolate.
Requirements: 300-600
mg/day.
The recommended dietary allowance for magnesium is 400mg/day for men and
310mg/day for women. Excessive intake can lead to gastrointestinal discomfort,
but no adverse
effect has been seen for long-term consumption of amounts less than or equal to
700mg/day.
Synergistic
Nutrients (Works With):
B6, C, calcium, phosphorus.
Negative
Interactions: Excess iron
Manganese
Benefits:
Manganese
performs a number of essential roles
in cellular function and human metabolism. At the
biochemical level,
manganese functions both as a constituent of metallo-enzymes and as
an enzyme
activator. It is an important constituent of an enzyme
called manganese superoxide dismutase (MnSOD)
which helps protect
tissues against oxidative damage.
At the physiological level, manganese
is associated
with a diverse set of functions established through
scientific work done on manganese deficiencies in animal
models.
Results indicate that a manganese deficiency may contribute to bone
and joint abnormalities,
impaired pancreatic function, ataxia,
reduced growth, impaired reproductive performance, and abnormal
carbohydrate and lipid metabolism.
Sources:
Nuts, whole grains, legumes, tea, coffee, dried fruits,
spinach, green leafy vegetables.
Requirements:
2 - 10 mg/day. While manganese is abundant and widely distributed in
nature, it is required only in
trace amounts in the body.
Synergistic
Nutrients (Works With):
Unknown
Negative Interactions:
Alcohol, coffee, cortisone, diuretics, excess
sugar
Phosphorus
Benefits:
Phosphorus helps form healthy bones and
teeth. It also helps the body make energy. It is part
of every cell membrane, and every cell in the body needs phosphorus to function
normally.
Sources:
Phosphorus is found in most foods, but
the best sources are dairy foods, meat, and fish.
Requirements:
800-1200 mg/day.
Phosphorous is easily supplied in adequate
amounts in a typical diet.
Phosphorous is necessary for optimal bone health, but its intake must be
balanced with
dietary calcium. Too much phosphorous can impair calcium absorption and
negatively
affect bone health. National Health Surveys (NHANES)
have consistently shown Americans
to be adequate in phosphorous across all age groups. Some age groups average
almost
twice the recommended amount.
Synergistic
Nutrients (Works With):
Calcium, iron, magnesium, manganese, vitamins A and D
Negative Interactions:
Excess can cause calcium loss
Potassium
Benefits:
Potassium helps with muscle and nervous
system function. It also helps the body maintain the
balance of water in the blood and body tissues.
Sources:
Potassium is found in broccoli, potatoes
(with skins), green leafy vegetables, citrus fruits, bananas,
dried fruits, and legumes such as peas and lima beans.
Requirements:
3000-6000 mg/day. Because most people
consume an adequate amount of potassium every day,
the average American is not in need of supplemental potassium. The richest
dietary sources of
potassium are unprocessed foods, especially fruits, many vegetables, and fresh
meats. However,
some potassium can be found in nearly all foods.
Synergistic
Nutrients (Works With):
Sodium
Negative Interactions:
Mercury, cadmium
Selenium
Benefits:
Selenium is a trace element that
functions as part of the enzyme glutathione peroxidase, a vital antioxidant
enzyme system that protects cell membranes. Selenium deficiency has been linked
to Kashin-Beck's disease
and Keshan disease.
Sources:
Meats, whole grain, dairy products, fish, shellfish, mushrooms,
Brazil nuts.
Requirements:
100 - 300 mcg. The RDA for selenium is 55 mcg per day for men and
women, 60 mcg per day for pregnant
women, 20-40 mcg per day for children, and 40-55 mcg per day for adolescents. No
adverse effects have
been observed for selenium intakes under 750 mcg/d, but consumption of very
large amounts can lead to
negative effects on hair, nails, skin, and teeth.
Synergistic
Nutrients (Works With):
Vitamin E
Negative Interactions: Coffee, excess zinc or copper
Zinc
Benefits:
Zinc is important for normal growth,
strong immunity, prostate and wound healing.
Sources:
You'll find zinc in red meat, poultry, oysters and
other seafood, nuts, dried beans, soy foods, milk and
other dairy products, whole grains, and fortified breakfast cereals.
Requirements: 15 - 30 mg/day. High
intakes of zinc for an extended period of time can negatively affect copper
absorption.
Generally, zinc intake is considered completely safe at levels below 60mg/day.
Synergistic
Nutrients (Works With):
Calcium, phosphorus, vitamin A, C. Vitamin D increases absorption.
Negative Interactions: Competes for absorption with iron, calcium, and
magnesium.
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