Vitamins
Vitamins are vital for normal bodily function. They are absolutely necessary for growth, vitality, and our general well being. It is often suggested that vitamin supplements be taken with a meal, rather than on an empty stomach. This is because vitamins cannot be assimilated by the body without ingesting food. In addition, while vitamin supplements can be helpful, they are not a replacement for good, healthy foods.
Here is a Look at the Benefits of Specific Vitamins:
Vitamin A - Retinol or Beta Carotene - This vitamin is important in helping to build healthy eyes. Vitamin A is required for healthy growth, and the development of bones. Beta Carotene is a good antioxidant. It aids in the healing of infections. Vitamin A can be found in carrots, pumpkins, yams, yellow or orange fruits, beet greens, fish, eggs, and tuna.
Vitamin B1 - Thiamine - This aids in the metabolism of carbohydrates for energy production. Vitamin B1 is required for the normal functioning of the nerves. B1 is found in whole grains, lean meats, rice bran, beans, peas, wheat germ, oranges, poultry, fish, and some pastas.
Vitamin B2 - Riboflavin - B2 helps in the production of energy from foods, and it aids in the formation of red blood cells. You will find Vitamin B2 in leafy green vegetables, poultry, fish, yogurt, milk, cheese, and in fortified grains & cereals.
Vitamin B3 - Niacin - Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin. Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast.
Vitamin B5 - Pantothenic Acid - B5 aids in the release of energy from foods, and it is required for the synthesis of many substances. Vitamin B5 is found in whole grain cereals, fish, lean meats, and legumes.
Vitamin B6 - This vitamin is essential for protein metabolism and the function of the nervous system. B6 plays a big part in the synthesis of hormones and red blood cells. Vitamin B6 is found in whole grain cereals and breads, fish, chicken, and bananas.
Vitamin B9 - Folic Acid - B9 is required for the formation of red blood cells, and for the synthesis of DNA and protein. Vitamin B9 is found in pinto beans, navy beans, leafy green vegetables, beef, brown rice, bran, lamb, cheese, liver, milk, oranges, mushrooms, pork, split peas, tuna, and whole grains.
Vitamin B12 - Cyanocobalamin - B12 helps to maintain a healthy nervous system, and it is required for normal growth of the body as well as for the production of red blood cells. It also aids in the breakdown of fatty acids. You will find Vitamin B12 in clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, and in low fat diary products.
Vitamin C - This vitamin is essential for the formation of connective tissue, bones and teeth. Vitamin C assists in the utilization of other vitamins and acts as an antioxidant. Vitamin C is found in citrus fruits, strawberries, broccoli, melons, collards, peppers, dandelion greens, onions, radishes, and watercress.
Vitamin D - An important vitamin for normal bone growth and tooth function. It facilitates the absorption of calcium and phosphorus. Vitamin D is found in sardines, salmon, fortified milk, fortified cereals, herring, tuna, liver, margarine, cod liver oil, and exposure to the sun (but don't overdo it).
Vitamin E - As an antioxidant, Vitamin E protects the cells in the body and helps to maintain normal red blood cells. Vitamin E is found in whole grains, wheat germ, nuts, spinach, sunflower seeds
Vitamin H - Biotin - This vitamin assists in the metabolism of carbohydrates and in the synthesis of fats and proteins. You will find Vitamin H in nuts and legumes.
Vitamin K - This is essential in the process of blood clotting. Vitamin K is found in leafy green vegetables including kale, broccoli, spinach, and cauliflower.
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