Useful Information about Vitamins

Information About Vitamins

VITAMIN A Beta-Carotene, Retinol

Natural Sources: 

Asparagus, Broccoli, Cantaloupe, Carrots, Eggs, leaf lettuce, liver, Milk, Pumpkin, Sweet Potatoes, Tomatoes, and Watermelon.

VITAMIN B1 B1-Thiamin

Natural Sources: 

Baked potato, Beef kidney/liver, Brewer’s Yeast, Flour (Rye or whole grained) Chickpeas, Ham, Kidney & Navy beans, Oranges and Orange juice, Oysters Peanuts, Peas, Raisins, Brown rice, Wheat germ, and whole-grain products.

VITAMIN B2 B2-Riboflavin

Natural Sources: 

Bananas, Beef liver, Milk, Yogurt, Cheese, Eggs, Enriched bread, Fortified Cereals, Ham, Mixed vegetables, Pork, Tuna, and Wheat.

VITAMIN B3 B3-Niacin


Natural Sources:


Beef liver, Brewer’s yeast, Chicken, Fortified cereals, and Bread, Halibut, Salmon, Soybeans, Swordfish, Tuna, and Turkey. 

VITAMIN B5 B5-Pantothenic Acid

Natural Sources: 

Avocados, Bananas, Blue cheese, Broccoli, Chicken, Collard greens, Eggs, Lentils, Liver, Lobster, Meats, Milk, Oranges, Peanut butter, Peanuts, Soybeans, Sunflower seeds, Wheat germ, and whole-grain products.

VITAMIN B6 B6-Pyridoxine

Natural Sources: 

Avocados, Bananas, Beef liver, Chicken, Fortified Cereals, Ground beef, Ham, Hazelnuts, Sunflower seeds, Tuna, and Wheat germ.

VITAMIN B12 B12-Cyanocobalamin

Natural Sources: 

Beef, Beef liver, Blue cheese, Clams, Dairy Products, Eggs, Flounder, Herring, Liverwurst, Mackerel, Milk, Oysters, Sardines, Snapper, and Swiss cheese.

VITAMIN C

Ascorbic Acid,

Natural Sources: 

Broccoli, Brussels sprouts, Cabbage, Collards, Grapefruit, Green peppers, Guava, Kale, Lemons, Mangos, Orange juice, Papayas, Peppers, Potatoes, Rosehips, Spinach Strawberries, Tangerines, Tomatoes, and Watercress. Vitamin C is necessary for strong teeth, gums & bones. It also helps heal wounds, scar tissue, broken bones while preventing scurvy and building resistance to infection C aids in the prevention
treatment of colds strengthens blood vessels and helps with iron absorption. It is required for the synthesis of collagen and is also one of the major antioxidant nutrients. C also prevents the conversion of nitrates into cancer-causing substances.

VITAMIN   D

Calcitriol (the active form of Vitamin D),

Natural Sources:

 Vitamin D is synthesized by your skin when it is exposed to the sun. This is where most of our Vitamin D comes from. Foods containing Vitamin D include fatty fish, fortified milk, and fortified cereal.

VITAMIN   E

Tocopherol

Natural Sources: 

Almonds, Asparagus, Avocados, Broccoli, Canola oil, Corn oil, Cottonseed oil, Fortified cereals, Hazelnuts, Peanuts/peanut oil, Safflower seed, Walnuts, Wheat germ and Wheat germ oil. Vitamin E is an antioxidant nutrient that slows cellular aging due to oxidation. It alleviates fatigue, helps nourish cells, strengthens capillaries prevents and dissolves blood clots.

VITAMIN  K

Phylloquininesfrom plants and Menaquinones from
fish oils and meats –

 Natural Sources:

 Alfalfa, Asparagus, Broccoli, Brussels sprouts, Cabbage, Cheddar cheese, green leafy vegetables, Seaweed, Spinach, and Turnip greens. Vitamin
K is utilized in proper bone formation and blood clotting by helping the body transport calcium.

SODIUM Na

- Natural Sources: 

Table
salt, White bread, and rolls processed
meats, Cheese, Soups, Spaghetti, and Tomato
sauces.

Sodium is an
an electrolyte that helps maintain acid-base
balance regulates blood pressure and
water balance in cells and aids in muscle
contraction and nerve impulse
transmission. Lack causes a headache,
weakness, muscle cramps, and shock. Too
much causes fluid retention (important to
competitive bodybuilders) and high blood
pressure. Don’t supplement sodium.

FLUORIDE   F

- Natural
Sources: 

Fluoridated
water and foods are grown or cooked in
fluoridated water, canned fish (with
bones) and teas.
Fluoride
helps form bones and teeth and may help
prevent osteoporosis. Lack may cause
increased tooth decay. Too much may impair
bone health, kidney function, muscle, and
nerve function. Toothpaste is a common
source of fluoride. It is never necessary
for adults to supplement this mineral.

PHOSPHORUS P

- Natural
Sources: 

  

Milk,
Cheese, Yogurt, Bakery products, Meats,
Cereals, Bran, Eggs, Nuts, Fish, and soft
drinks.
Phosphorus
builds
strong bones and teeth promote energy
metabolism, growth, maintenance, and
repair of all body tissues; and buffers
body fluids for acid-base balance.

POTASSIUM K

- Natural
Sources:

Asparagus, Avocados, Bananas,
Beans, Cantaloupe, Carrots Citrus fruit,
Juices, Milk, Molasses, Nuts, Peas,
Potatoes, Raisins, Salt substitutes,
Sardines, Spinach, Whole-grain cereal,
coffee, and tea.