About vitamins and their function in the body

All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions the body cannot manufacture or synthesize vitamins. They must be supplied in the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for our growth, vitality, and general well-being. A lot of people think vitamins can replace food. They cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why we suggest taking them with a meal. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

A word about RDA. The RDA was a guideline established over 50 years ago to prevent scurvy and the like, but are not necessarily enough for optimum health. More recently, a new measure called the RDI, or Reference Daily Intake has been established by the FDA which takes the total health into more concideration, But it's still a minimum guideline.Here are the most important vitamins explained. After the name of the substance, the reccomanded dose of the RDI and BBRDI guidelines depicted.

VITAMIN A (Beta Carotene)

RDI:5,000IU BBRDI:25,000IU

Function: Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose , throat & lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer & certain oral cancers. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic.

Deficiency symptoms: May result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue; lack of tearing; defective teeth & gums' retarded growth.

Food sources: liver, fish-liver oils, carrots, leafy green vegetables.

VITAMIN B-1 (Thiamin)

RDI:1.5mg BBRDI:300mg

Function: Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

Deficiency symptoms: May lead to the loss of appetite ; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.

Food sources: whole grains, brewers yeast, peas, wheat germ, peanuts, beans

VITAMIN B-2 (Riboflavin)

RDI:1.7mg BBRDI:300mg

Function: Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

Deficiency symptoms: May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

Food sources: poultry, fish, dairy, meat, green veggies like broccoli, asparagus, and spinach.

VITAMIN B-3 (Niacin, Niacinamide)

RDI:20mg BBRDI:30-100mg

Function: Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

Deficiency symptoms: May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores.

Food sources: liver, lean meats, fish, nuts, legumes.

VITAMIN B-5 (Pantothenic acid)

RDI:10mg BBRDI:200mg

Function: Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body's resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies.

Deficiency symptoms: May lead to painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.

Food sources: potatoes, pork, beef, eggs, fish, whole-grain cereal, and royal jelly(?).

VITAMIN B-6 (Pyridoxine)

RDI:2mg BBRDI:100mg

Function: Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

Deficiency symptoms: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.

Food sources: wheat germ, chicken, fish, eggs, soybeans, bananas.

VITAMIN B-12 (Cobalamin)

RDI:6mcg BBRDI:200mcg

Function: Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

Deficiency symptoms: May lead to pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance.

Food sources: herring, beef, lamb, oysters, clams, poultry, tofu.

BIOTIN

RDI:30-100mcg BBRDI:300mcg

Function: Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.

Deficiency symptoms: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color.

Food sources: liver, sardines, egg yolks, soy flour, nuts, cauliflower.

COEBZYME Q (ubiquinone)

Coenzyme Q is a working tool in the production of ATP, in the electrone transport chain where energy from the metabolized glucose is transfered to ATP molecules. It is thus a necessary substance in the provision of energy for the whole body. The body can itself produce coenzyme Q, but an extra supply may be beneficial for certain purposes. An extra supply may help against conditions like: Conjestive heart failure, hypertension and migraine. It mai help to overcome cancer. It seems increase the chance of survival after cardiac arrest. The substance has anti-oxidative properties and may help protect the body from tissue injury.

FOLIC ACID

RDI:400mcg BBRDI:1,200mcg

Function: Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

Deficiency symptoms: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.

Food sources: dark green leafy vegetables, legumes, egg yolks, beef, lamb.

INOSITOL

RDI:? BBRDI:?

Function: Necessary for the formation of lecithin which is a key component of all membrans on the cellular level; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

Deficiency symptoms: May result in high blood cholesterol, constipation, eczema, hair loss.

Food sources:

CHOLINE

RDI:? BBRDI:?

Function: It is a key component in the substance lecithin which again is a building substance of membranes in cells. Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory.

Deficiency symptoms: May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, high blood pressure, hemorrhaging kidneys.

Food sources:

PABA (Para Amino Benzoic Acid)

RDI:? BBRDI:?

Function: Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

Deficiency symptoms: May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, hair turning prematurely gray.

Food sources:

VITAMIN C (Ascorbic Acid)

RDI:60mg BBRDI:3,000mg

Function: Essential for healthy teeth, gums & Bones; helps heal wounds, scar tissue, & Fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

Deficiency symptoms: May lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.

Food sources: citrus fruits, green peppers, collard greens, strawberries, potatoes, kiwi.

VITAMIN D

RDI:400IU BBRDI:1,000IU

Function: Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

Deficiency symptoms: May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.

Food sources: the sun, fortified dairy products, fish-liver oils, salmon, sardines, shrimp, butter, cream.

VITAMIN E

RDI:30IU BBRDI:1,000IU

Function: Major anti-oxidant

Function: Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

Deficiency symptoms: May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.

SPECIAL NOTE: There are several types of Vitamin E available. D-Alpha Tocopherol (100% Natural) is 4 times more potent in biological activity than d1-Alpha Tocopherol (Synthetic) Vitamin E. For example; 100 I.U. of d-Alpha (100% Natural) Vitamin E is equal to 400 I.U. d1-Alpha Tocopherol (Synthetic) Vitamin E in biological activity. Natural Vitamin E is derived from soybeans and synthetic Vitamin E is a petroleum by-product.

Food sources: vegetable oils, wheat germ, nuts.

VITAMIN K

Vitamin K exists in several varieties, of which all seem to have the same activity in the body, but are not equally absorbable or distributable.

Chemically they are 2-methyl-1,4-naphthoquinone derivatives and have varying side-chains.

Vitamin K1, also known as phylloquinone or phytomenadione (also called phytonadione) are found in green plants. Vitamin K2 (menaquinone, menatetrenone) is normally produced by bacteria in the Large Intestine.

Vitamin K has the basic function of helping to modify certain proteins containing glutamate recidues by binding carboxylic groups to the recidues and thus forming gama-carboxy-glutamate residues.These modified residues often bind calcium. Vitamin K and the modified proteins it helps to produce are tools for especially three functional areas in the body:

They are important for blood coagulation. They promote the formation and development of bone tissue. They are necessary for the function of blood vessels.

Vitamine K deficiency is rare, but can occur by bad absorbtion form the intestines due to intestinal ailments.

VITAMIN U

The amino ascid S-methylmethionine is sometimes called vitamine U, but mainstream nutritionists do not recognize it as a vitamine.

Function: The substance makes ulcers in the stomach and duodenum heal faster.

Deficiency symptoms: The substance is to be regarded as a natural drug and not a necessary nutrient.

Food sources: The substance is found in raw cabbage and raw cabbage juice.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is nutritional in nature and should not be construed as medical advice. This notice is required by the Federal Food, Drug and Cosmetic Act.