+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Why Are Vitamins Important? Vitamins are organic substances produced by plants and animals, which our bodies need to grow and develop. Whereas food provides energy by way of calories. Vitamins are co-enzymes, meaning they are catalysts for enzymes, which cause our bodies to metabolize the food calories for energy. We cannot exist without vitamins, they are an integral part of our food supply. Although they're only required in microscopic amounts, deficiencies can lead to disease. Vitamins are not a replacement for food. Vitamins are broken up into two categories: Water soluble and fat soluble. Fat soluble vitamins in food are more stable when exposed to heat during cooking and processing than the water soluble vitamins which can be easily lost. Fat soluble vitamins, which are not used, are stored in the liver to be released when needed. Unused water soluble vitamins are excreted in the urine. The body uses as much of the vitamins as it needs and only excretes the remainder. In so doing, it may be promoting good health in the kidneys, bladder and urinary tract; and doing good things in other parts of the body on its way out. So, in effect, even "wasted" vitamins may protect tissues and organs against disease. For prolonged and best absorption, vitamins must be taken with food. It's best to take fat soluble vitamins with fat (doesn't have to be animal fat) in your food for easier transportation and absorption. For instance, if you take Vitamin A on an empty stomach there is very little absorption. The same applies to the fat soluble vitamins in your multi-vitamin - take them with a meal which has fat in it. The B-complex's and Vitamin C can be absorbed with or without food, however, taking them with food slows down the absorption rate so that they are not excreted as fast as they would be if taken on an empty stomach. This increases the vitamin level in the bloodstream over a longer period of time. To get the maximum benefit from vitamins, it's suggested that they be divided into doses to be taken with meals throughout the day. When taking large doses of Vitamin C, it can be better absorbed by taking it in several small doses. Taking one large dose causes it to be absorbed and excreted too fast so that long-term effects are invalidated. Remember, the body works on a 24-hour cycle. When we sleep, it's still working. In order to carry out its many tasks, it needs nutrients, sufficient water and oxygen. RDA means the Recommended Daily Allowance pertaining to vitamins and minerals. The RDA is controlled by the Food and Drug Administration (FDA). Information regarding the RDA is found on supplement and prepackaged food labels. In general, the RDA is quite low. We need more than they recommend to protect us against many of the diseases and stresses rampant in society today. Besides, the RDA cannot guarantee the optimum supplement dosage for each person because we are all "biochemically individual". Below is a list of the fat soluble vitamins: VITAMIN A: It comes in two forms - retinol - found only in the animal kingdom, and carotene - found in plants. Humans have the ability to convert carotene into Vitamin A in their bodies. This is done mainly in the liver although it also occurs to a lesser extent in the intestines during the absorption process of food. Studies have revealed that half of the U.S. adult population are Vitamin A deficient. What it does: Helps to keep the retina of the eye healthy, counteracts night blindness, and other eye problems; promotes growth, assists bone development; maintains skin, mucus membranes, hair, nails, teeth, gums and adrenal glands in optimum condition. May protect against certain cancers (especially skin); strengthens and protects the immune system against infections; may contribute to slowing the aging process; is an oxidant and prevents Vitamin C from oxidizing, allowing Vitamin C to work more effectively. Vegetarian food sources: Eggs, cheddar cheese, butter. Foods with large amount of beta-carotene: (Editor's comment: blue green algae has the highest amount of both types of carotene), carrots, sweet potatoes, kale, collard and mustard greens, spinach, broccoli, pumpkin, persimmons, melons, apricots, parsley, and other orange, yellow and green vegetables and fruit. VITAMIN D: Known as the "sunshine vitamin" since it can synthesized through ultra violet rays from the sun interacting with oils on the skin to produce a derivative of cholesterol which is absorbed through the pores into the blood. It's also found in smaller amounts in foods. What it does: Helps in the absorption and utilization of calcium and phosphorous to maintain healthy bones and teeth as well as nerves and muscle. Assists in the assimilation of Vitamin A. Research shows that colon cancer seems to be more prevalent in people living in colder climates where there is very little sunshine, whereas, skin cancer is more common in people living in sunny climates. Could the common denominator be Vitamin D - in the one instance too little, and in the other, too much? Vegetarian food sources: The main source of this vitamin is sunlight. Other sources are: Low concentrations in egg yolk,cream and butter; Vitamin D enriched milk; sunflower seeds, almonds, coconut, soybeans, legumes (some); goats milk, dairy products, brown and other natural un-processed rice; bran and brewer's yeast (some are highly allergic to this yeast form). VITAMIN E: This vitamin is an active antioxidant and free radical scavenger. Free radicals are unstable chemicals which attack our cellular structure. Some are formed naturally by the body itself as a by-product of body chemistry, however, they can be created unnaturally from pollutants, toxins and chemicals. These free radicals or oxidants are powerful enough to change the DNA coding within our cells, thereby making the cells vulnerable to cancers. When Vitamin E is in short supply, free radicals can get through our antioxidant shields, which may result in increased damage to the brain, nervous system, blood, heart, liver, kidney, and pancreatic tissues. Excessive oxidant production in the body's tissues is linked to accelerated aging. Studies show Vitamin E protects the muscles of heavy exercisers against free radical damage. According to some specialists, alpha-tocopherol is the most potent and superior form of Vitamin E. Editor's note: Q-10 enzymes are also a very effective anti-oxidant and may prevent heart disease. What it does: Helps to retard the aging process by oxidizing the cells; oxygenates the body, thereby giving you more stamina; prevents Vitamins B & C from oxidizing; works with Vitamin A to protect the lungs from pollutants; maintains a healthy heart; helps to prevent and dissolve blood clots; aids in muscle cramping; boosts the circulatory system; strengthens the immune system - helping it to fight off infections; beneficial to infertility problems; applied topically it can aid in the healing process of burn victims, prevents scarring (also can help with returning scar tissue to "normal") and keeps skin supple. (Editor's note: Vitamin E in adequate doses - from 400- 1600 units daily, relieved "restless leg syndrome" (legs tense up for no apparent reason and feel compelled to get up and move around) and nocturnal leg cramping, according to a study done by Doctors Samuel Ayres, Jr. and Richard Mihan. Their research findings were reported in the 1975 MEDICAL WORLD NEWS. Vegetarian food sources: Omega 3 flax seed oil, wheat germ oil, raw wheat germ, sunflower seeds and oil, safflower and olive oil, various nuts, peanut butter, almond butter and peanut oil, whole grain cereals, green leafy vegetables, soybeans and soybean oil, whole grains, and whole grain flours. VITAMIN K: Known as the "blood clotting" vitamin since it is essential for the liver to produce the blood-clotting factor prothrombin. No dietary allowance has been set for this vitamin, however, deficiency is rare. What it does: Prevents internal bleeding and hemorrhages; aids in blood clotting. Food sources: Leafy green vegetables, cabbage, cauliflower, alfalfa, sunflower seeds, yogurt; also produced by intestinal flora. ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, Water Soluble Vitamins Why are the B-vitamins referred to as "complex"? Because they aren't found individually in fresh foods or living tissue. Where there is one, you'll find the others present. They go together - they work synergistically - they are catalysts for each other. They consist of B-1 (thiamine), B-2 (riboflavin), B-3 (niacin/niacinamide), B-5 (pantothenic acid), B-6 (pyroxidine), B-12 (cobalimine), Folic Acid and Biotin. PABA, Inositol, and Choline are also included in the B-complex family, however, some controversy exists as to whether they are truly B-vitamins. The best non-meat food sources of the B-complex vitamins are: whole grains, brewer's yeast, brown rice, wheat germ, bran, milk, eggs, nuts and seeds of all kinds, legumes and green vegetables. As well as various food sources and nutrient supplements, the B-complex's can be cultivated from bacteria, yeasts, fungi and molds. (Editor's note: In his "Insects and Allergy and What to Do About Them", Claude A. Frazier, M.D. says that increasing intake of the B-complex vitamins and especially B1 will keep mosquitoes away. Experimental testing has not proven that this works, but many PREVENTION magazine readers write in to say that B-vitamins keep the bugs away. One woman wrote of taking 100 milligrams of thiamine (B1) with every meal during mosquito season and said, "believe it or not, not one mosquito will come near me." (at your local library look up in: PREVENTION, July 1981, pg. 67). Referred to as the "nerve vitamins", they're essential for the proper functioning of the nervous system and as such are the most important vitamins for healthy nerves. However, B-vitamins are necessary for many other bodily functions. They provide the body with energy by converting carbohydrate into glucose, which is the body's main energy source, and metabolize proteins and fats. Stress ups the need for B-vitamins; skin and hair health; cracks at the corner of the mouth; changes in the eye; healthy reproductive glands, are all dependent on water soluble B-vitamins. Since B-vitamins are water soluble, what isn't needed is excreted (with the exception of Vitamin B-12, which is stored in the liver in small amounts), therefore they must be replenished daily. B-vitamin supplements should be taken as a complex. This gives a foundation which can be built upon for individual needs. For instance, when a disease state exists caused by a B-vitamin deficiency, a singular B-vitamin, known to be beneficial for that particular health problem, may be supplemented in a greater dosage than the others; e.g., in the case of anemia, additional B-12 may be used along with other supplements. However, a basic B-vitamin is best taken by itself without the accompanying B-complex in order to avoid imbalances. Long cooking methods, high temperatures, storing for lengthy periods of time, and refining processes destroy B- vitamins. Drugs, chemicals, alcohol, birth control pills, antibiotics, antacids, coffee and refined sugar deplete most of the B-vitamins. The following are a listing of the water soluble vitamins: VITAMIN B-1 (thiamine): Although unknown in this country today, a deficiency of this vitamin can cause beriberi. This disease was particularly acute among orientals where refined rice was the major staple of the diet. The husk and germ of the rice is lost in the milling process and this where the thiamine is stored. Nowadays, refined cereals, flour and rice have thiamine added back into them. Still, deficiencies of this diet exist because of the highly refined American diet. Editor's note: Whenever possible, buy and prepare whole, unmilled rice - organic brown is the most nutritionally superior of the rices. What it does: One of the main roles thiamine plays is in the digestion in metabolism of starches and sugars so that they can be used by the body for energy. The more carbohydrate in the diet the greater the need for thiamine. It is mildly diuretic and assists in keeping the body's water in balance. Extremely important for the nervous system and mental acuity. Assists Vitamin A in preventing night blindness; keeps skin, hair and liver healthy, stabilizes appetite. VITAMIN B-2 (riboflavin): This is quite conceivably the number one vitamin deficiency in this country. Perhaps because it's not abundant in our general food supply as the other B-vitamins. It is more prevalent in natural, unprocessed foods. It's easily destroyed by light, e.g., milk in glass bottles and transparent, plastic containers is more susceptible to B-2 loss than milk in opaque or cardboard cartons. What it does: Helps metabolize fats, protein and carbohydrate. Necessary for antibody and red blood cell formation, promotes healthy skin and nails; beneficial to eyesight, may help retard the formation of cataracts; necessary for growth and reproduction; aids in iron assimilation; counteracts stress. VITAMIN B-3 (niacin/niacinamide): For the prevention of deficiencies this vitamin can be taken in either of these forms. The physiological difference is that niacin is a vasodilator (increases circulation, and aids in lowering cholesterol) and causes flushing and itching when taken in large doses. Niacinimide is not a vasodilator and no flushing or itching occurs, even in large doses. Niacin is found chiefly in plants, whereas, niacinimide is predominant in animals. Tryptophan, an amino acid, is converted to niacin in the body. Pellagra, a disease caused by chronic niacin deficiency, manifests as dementia, diarrhea and dermatitis. If left untreated it can result in death. What it does: It is necessary to convert food into energy; alleviates stress (along with B-1 and B-2); helps lower cholesterol and triglycerides; maintenance of the nervous system and cardiac health, regulates hormones; beneficial in schizophrenia; has wound healing capabilities. VITAMIN B-5 (pantothenic acid): Pantothenic Acid is derived from the Greek word "pantos" meaning everywhere, since it is found in almost all foods and all cells. It appears to have the ability to somewhat retard the aging process and promote longevity (according to animal testing results). It has been reported to restore color in greying hair. The richest natural source of pantothenic acid is found in royal jelly which is fed to the queen bee, extending her life span far beyond that of the worker bees. What it does: Important vitamin in building and strengthening the adrenals and dealing with stress. Like most of the B-vitamins it is essential to the metabolism of carbohydrates, fats and protein. Beneficial in hay fever; necessary for antibody formation; healthy skin and nerves, maintains blood sugar stability. VITAMIN B-6 (pyroxidine): This vitamin is depleted by birth control pills and is connected to PMS problems such as depression, bloating, breast pain and acne, which can be alleviated by taking extra B-6 7-10 days before menstruation. Along with magnesium, B-6 given in high doses, may be beneficial in autism. Used successfully in the treatment of carpal tunnel syndrome, a neurological disorder affecting the wrists and hands and often the arms and shoulders, so that lifting even the lightest of objects can be very painful. Often times this disorder is "treated" by surgery which does not have long term effects. What it does: Necessary for antibody formation; metabolizes fat; regulates cholesterol levels; controls sodium/potassium balance and magnesium level in blood; important for healthy red blood cells, skin and nervous system; health of teeth and gums; regulates enzymes; alleviates certain PMS problems; maintains healthy sexual organs. VITAMIN B-12 (cobalamin): This is the only B-vitamin that the body can store. However, since it is found primarily in foods of animal origin, and only in very small amounts in green vegetables, it is essential that strict vegetarians supplement their diet with extra B-12. (Editor's note: You can get this through soy foods and algae - more on this ahead.) Best to take with other B-vitamins and calcium for maximum absorption and utilization. What it does: Involved in red blood cell formation and bone marrow function, carbohydrate, protein and fat metabolism; utilization of iron and ascorbic acid; necessary for proper nerve function; essential for genetic coding - DNA and RNA. FOLIC ACID (aka folacin/folate): Studies have shown that as many as half of the women in this country may have a folic acid deficiency. If your gums bleed a lot, you may not only be short in Vitamin C, but folate too. Vegetables are the primary source of folate, however studies have found that when vegetables are cooked in water most of the folate ends up in the water. This is good reason to use the cooking water for soups, stews, or "broth" drinks. Microwaving vegetables, causes even greater losses of folic acid. What it does: Along with B-12, it's necessary for red blood cell formation and DNA coding; and for the functioning of the nervous system and gastrointestinal tract; counteracts depression; aids in the liver's performance and hydrochloric acid production; aids metabolism and appetite; essential for fetal development. BIOTIN: This vitamin is defined in Dorland's Medical Dictionary as "required by or occurring in all forms of life tested". Like pantothenic, deficiencies had to be induced to discover what they were. Not only is it found in all foods, but like Vitamin K, it's also manufactured by they body in the large intestine from bacteria. A substance called avidin, found in raw egg white, binds with biotin and blocks its absorption, however, you would have to eat a large amount of raw eggs each day for a biotin deficiency to occur. Cooking eggs prevents this problem. What it does: Like the other B-vitamins, biotin helps to break down carbohydrates, fats and protein into cellular energy. Since this is a fairly new member of the B-team, all of its functions are not completely known yet. It may help with muscle pain and depression. It is essential for skin health and claims have been made that it can help retard greying hair and hair loss. PABA (para-aminobenzoic acid): If you want to be protected against the sun's ultraviolet rays during the summer, reach for the suntan lotion high in PABA. Studies at Harvard Medical School on two dozen sunblocking preparations revealed that PABA gave the best protection. What it does: Apart from being the best sunscreen available, it is also helpful to the skin in cases of eczema and vitiligo (loss of pigmentation). It helps to synthesize folic acid from intestinal bacteria; aids in protein metabolism; assists in red blood cell formation. CHOLINE: Choline is a member of the lipotropic (fat emulsifier) family, consisting of choline, betaine, methionine and iositol. It is found naturally in a wide range of meat and vegetables, and can be synthesized within the body if conditions are right. Together with inositol it is the basic constituent of lecithin. What it does: If your memory is not what is used to be perhaps consider adding choline to your supplements. It is a precursor to acetylcholine, a brain compound, which is necessary for the smooth flow of nerve impulses. Research reveals that adding choline to the diet raises the level of acetylcholine in the brain and in turn enhance memory recall. Along with inositol it helps to emulsify cholesterol both in the gallbladder and the arterial walls; keeps the liver, heart and kidneys healthy as well as nerve tissue: metabolizes fat. INOSITOL: This nutrient is a member of the lipotropic family, as mentioned above. Since it combines with choline to make lecithin it also has some of the same functions as choline. Note: some food sources of inositol are brewer's yeast, wheat germ and lima beans - not common foods found in the typical American diet. Like choline, the body can manufacture inositol, but only under the proper conditions. Antibiotics, diarrhea and digestive disturbances impair that function. What it does: Along with choline it helps to emulsify fats and cholesterol, and nourish the brain cells: helps to prevent eczema; aids in redistributing body fat; assist in preventing nerve damage in diabetics. A deficiency of this nutrient has been linked to muscular dystrophy, but the evidence is inconclusive. Promotes healthy hair and may assist in preventing hair loss; protects the liver, kidneys and heart; involved in red blood cell formation. VITAMIN C (ascorbic acid): There is much evidence to support Vitamin C's role in protecting against cancer, and since the immune system plays a significant role in the body's resistance to cancer and other diseases, Vitamin C is essential to the health of the immune system. Free radicals are caused by oxidation of the cells and are so powerful they can change the DNA coding. This creates abnormal cells and may set-up the initial stages of cancer. It is essential to have a good supply of antioxidants - free radical protectors in your diet, such as Vitamins A (beta carotene), Vitamin C, E and the trace mineral selenium. Beta carotene and Vitamin C being the most important vitamins. Vitamin C is non-toxic. It is the most fragile of all vitamins and can easily be lost in cooking heat. Just the act of slicing an orange results in Vitamin C loss. Both alcohol and tobacco rob the body of this valuable nutrient. What it does: In high doses, it may protect against certain cancers and strengthen the immune system. Vitamin C is well known for its ability to prevent the common cold as well as other infectious diseases. It assists the body in handling stress; helps to absorb iron; regulates the metabolism of amino acids; aids in wound healing and burns and is especially helpful in the healing process after surgery; effective treatment for many allergies, being its a natural anti histamine; daily doses can protect against bladder infections; keep your teeth and gums healthy; can help alleviate the discomfort of extreme temperatures, especially heat; beneficial in lowering cholesterol and keeping the artery and heart muscle healthy; chelates out toxic metals from the body - lead, mercury and aluminum. Without Vitamin C our bodies could not produce collagen, and intercellular glue-like substance needed for tissues, blood vessels, muscle, cartilage and bones to keep them together. Without this valuable nutrient, we would literally fall apart! It is an important vitamin in the utilization of sugar. It makes insulin more effective and can lower blood glucose levels in insulin dependent diabetics. Works against the aging process. Food sources: Foods with the most Vitamin C are: Raw acerola (cherry), sweet and hot red and green peppers, guavas, pimientos, bok choi, broccoli, cauliflower, blackcurrants, kale, cabbage, strawberries, lemons, mustard greens, kiwi fruit, brussel sprouts, papaya, vegetable juice (preferably juiced - carrot or mixed), turnip greens, grapefruit, cantaloupe, oranges, fresh orange juice, asparagus, tomato juice and tomatoes. This list is in descending order giving the most Vitamin C for the fewest calories. _____________________________________________________________ End of chapter.