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VITAMINS

The ideal that we can get all the nutrients we need from the food we eat is very appealing. Unfortunately, no dietary survey to date has shown this ideal to be a reality. The truth is that poor dietary habits are the norm, not the exception. Most people don't eat right and even those who do may be lacking in some nutrients. In fact, statistics about food intake indicate that most people need supplements.  For example, the National Research Council (NRC) has advised that individuals eat five or more servings a day of fruits and vegetables, especially green and yellow vegetables and citrus fruits. However, data from a large national nutritional survey showed that 15-25 percent of the population ate no fruit or vegetables serving on the survey day. Of the approximately 80 percent of the participants who did eat some fruit or vegetable, only about one in five (20 percent) reported eating food considered cancer protective. Vitamin are usually distinguished as being water-soluble or fat-soluble. The water-soluble vitamin B-complex, C, and the compounds termed "bioflavonoids," are usually measured in milligrams. The fat-soluble vitamins, A,D,E and K, are measured in units of activity known as :international Units" (I.U). An exception is beta-carotene, a water-soluble form of vitamin A, which is expressed in IU also.

Name

Benefits

Deficiency

Sources & Amount

VITAMIN

A

Also known as the Anti-Infective. Usually measured in I.U units. Helps maintain a healthy condition of the outer layers of many tissues and organs. Promotes growth and vitality. Permits formation of visual pigment in the eye, counteracting night blindness and weak eyesight. Promotes healthy skin and hair. It enhances immunity, may heal gastrointestinal ulcers, and protects against pollution and cancer. Essential for youthful looking skin.

May result in night blindness, increased susceptibility to infections and sinusitis, and other respiratory infections, dry and scaly skin and hair, lack of appetite and vigor, defective teeth and gums, retarded growth.

BETA CAROTENE

Usually measured by mg. Carotene is a substance that must be converted into vitamin A before it can be utilized by the body. Researchers speculate that beta-carotene prevents free radicals from turning LDLs ("bad" cholesterol) into an even more menacing artery clogger.

Eye-related disease, dry, or prematurely aged skin, free radical damages loss of smell, skin blemishes, dandruff, brittle hair, and fingernails.  

VITAMIN

B1

Thiamine, Thiamine Chloride. Also known as the Anti-Neurotic or Anti-Beriberi Vitamin. Promotes growth, aids growth and digestion, essential for normal functioning of nerve tissues, proper digestion, and brain function. It has a positive effect on energy, growth, learning capacity, and is needed for muscle tone of the intestines, stomach, and heart

May lead to loss of appetite, weakness and constipation, nervous irritability, insomnia, loss of weight, gastrointestinal disturbances, vague aches and pains, mental depression and numbness of the hands and feet. In children, deficiency may cause impaired growth.

VITAMIN

B2

Riboflavin. Essential for healthy eyes and treatment of cataracts, skin and mouth, promotes general health. Necessary for red blood cell formation, antibody production, cell respiration, and growth.

May result in itching and burning of the eyes, cracking of the corners of the mouth, inflammation of the mouth, bloodshot eyes, sores on the tongue, hair loss and dizziness.

VITAMIN

B3

Nicotinic Acid (Niacin) and Niacinamibe (Nicotinamide). The functions and deficiency symptoms of these members of the B-Complex family are similar. Niacinamide is more generally used since it minimizes the burning, flushing and itching of the skin that frequently occurs with Niacin. Niacin is effective in improving circulation and reducing the cholesterol level in the blood. Important for proper functioning of nervous system. Promotes growth, proper circulation and healthy skin. Maintains normal function of the gastrointestinal tract, sex hormones and bile and stomach fluids. Necessary for metabolism of sugars, fats and proteins

May result in pellagra, whose symptoms include inflammation of the skin, tongue; also gastrointestinal disturbance, nervous system dysfunction, headaches, fatigue, canker sores, mental depression, vague aches and pains, irritability, loss of appetite, low blood sugar, loss of weight, insomnia, and general weakness.

VITAMIN

B6

Pyridoxine. Aids in food assimilation and in protein and fat metabolism; prevents various nervous and skin disorders; prevents nausea. It beneficial in water retention, and aids in maintaining sodium and potassium balance. Reduces the symptoms of PMS, allergies and asthma.

May result in nervousness, insomnia, skin eruptions, loss of muscular control, depression, impaired wound healing, inflammation of the mouth and gums, and fatigue.

VITAMIN

B12

Commonly known as the "red vitamin". Helps in the formation and regeneration of red blood cells thus helping to prevent anemia; promotes growth and increased appetite in children. Is required for proper digestion, absorption of foods, and the metabolism of carbohydrates and fats. Prevents nerve damage, maintains fertility, and assists memory and learning.

May lead to nutritional and pernicious anemia, poor appetite and growth failure in children, tiredness. Can cause abnormal gait, chronic fatigue, constipation, digestive disorders, enlargement of the liver, and ringing in the ears

BIOTIN

One of the newly discovered members of the B complex family. Aids in cell growth; in fatty acid production; in the metabolism of carbohydrates, fats, and proteins; and in the utilization of other B-complex vitamins. Needed for healthy hair and skin, and may prevent hair loss. Also promotes healthy sweat glands, nerve tissue, and bone marrow.

May lead to extreme exhaustion, drowsiness, muscle pains and loss of appetite; also a type of anemia complicated by a skin disease, and hair loss.

VITAMIN

C

VITAMIN

B-5

Pantothenic Acid. Known as "the anti-stress vitamin," because it plays a role in the production of the adrenal hormones and the formation of antibodies, aids in vitamin utilization, and helps to converts fats, carbohydrates, and proteins into energy. It is needed for normal functional of the gastrointestinal tract and may be helpful in treating depression and anxiety. Believed to be a factor in restoring gray hair to original color.

May lead to skin abnormalities, retarded growth, painful and burning feet, dizzy spells, digestive disturbances.

CHOLINE

A member of the Vitamin B Complex family. One of the Lipotropic Factors (fat burner). Aids in hormone production and minimizes excess fat in the liver because it aids in fat and cholesterol metabolism. It is needed for the proper transmission of nerve impulses from the brain through the central nervous system, as well as for gallbladder regulation and liver functions.

May result in cirrhosis and fatty degeneration of liver, hardening of the arteries as well as in cardiac symptoms, gastric ulcers, and high blood pressure. Without choline, brain function and memory are impaired.