Essential to life

Vitamins

These vitamins are measured in mg. (milligrams) & mcg. (micrograms) a gram is approximately this size/weight:

Water Soluble

Other vitamins are measured by IU’s as a potency measure rather than by weight. These vitamins are fat soluble. To be soluble means to be dissolved in another substance, so these vitamins are dissolved in fats, while water soluble vitamins are dissolved in water.

International units

Vitamin C is one very important vitamin. Many people equate this vitamin with staving off colds, but it is much better than this.

This vitamin actually saves lives.

Vitamin C

Scurvy

Only primates and guinea pigs can get scurvy because their bodies do not produce Vitamin C.

People who have a vitamin C deficiency in their diets can also get scurvy.

Scurvy kills.Vitamin C helps the body to produce collagen,

which is essential to produce healthy tissue.Foods rich in Vitamin C include citrus fruits

and green, leafy veggies like spinach and broccoli.

Facts:

These are water soluble and are necessary for the body to grow and function properly. These vitamins are individuals and team players, meaning they have functions all their own, but also work together to regulate numerous bodily

functions.The B vitamins:

Biotin –B-7Niacin-B3Riboflavin-B2Thiamine-B1 (energy

boosters)Folic acid-B 9 (best for

pregnant women)Cobalamins-B12pantothenic acid-B 5Pyridoxine-B6

B complex vitamins

Foods rich in B vitamins:

 Deficiency of thiamine can result into fatigue, tiredness, irritability, stomach upset, insomnia and memory lapses or amnesia.

Foods rich in vitamin B1 are pork, liver, wheat germ, whole grains and dried beans. (Buzzle.com)

Deficiencies cause the following:

Deficiencies in riboflavin can result in depression because it helps to produce folic acid and B6 as well as processing fats & amino acids. Folic acid is essential for pregnant and nursing mothers.

Foods rich in Riboflavin are dairy, leafy greens and whole grains.

Deficiencies, con’t:

Niacin helps blood flow and reduces cholesterol and it is the body’s mechanic. It repairs the nervous system, the digestive system and the skin.

Without it these things can happen: dementia, depression, psychosis, agitation, anxiety and mental fatigue …none of these are pleasant! Eat these foods to combat these problems:

Deficiencies, con’t:

Pantothenic Acid, B5 is the body’s stress buster! It keeps physical and mental stress to a minimum and works as an anti-aging factor. See? Stress can kill!

Deficiencies in B5 include:chronic fatigue, hair loss, depression, dizziness,

constipation, stomach problems, muscular weakness and irritability

Eat these foods to combat these problems: legumes, lean meats, whole grains

Deficiencies, con’t:

Pyridoxine, or B6 is the energy producer…it produces amino acids, which, in turn, produce energy!

Deficiencies include : eczema, insomnia, migraine, irritability, nervousness, fatigue and headaches.

Eat these to combat those problems: lean meats, whole grains, fish and poultry products

Deficiencies, con’t:

Biotin, B 7 utilizes folic acid, proteins and B5 and is good for healthy hair.

Deficiencies include: fatigue, confusion, depression, drowsiness, hair loss and also hallucinations

Eat these: mushrooms, whole grains, green vegetables, salmons and sunflower seeds

Deficiencies, con’t:

B9, Folic Acid especially important for growing fetuses and pregnant women, folic acid regulates blood pressure and is good for mental health.

Deficiencies can result in miscarriages, stillbirths, birth defects, anemia, depression, skin disorders, cancer, infertility and brain function.

Folic Acid rich foods: whole wheat and grains, green leafy vegetables, beet roots, oranges, and dried beans

Deficiencies, con’t:

B12, cobalamins keeps the nervous system healthy and regulates and forms new blood cells.

Deficiencies can include: anemia, fatigue, depression and mental health disorders.

A diet of lean meat, dairy, fish and poultry will supply you with B12.

Deficiencies, con’t: