Vitamins, Minerals & Nutrients

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• fat soluble
• water soluble

Vitamin C & the B-Complex Vitamins are water soluble (so if you take excessive amounts of C, for example, you will just have rather expensive urine) but sometimes can be toxic as they can be stored in the liver.

• Vitamin C is an antioxidant and helps fight free radicals which can cause cancer and other disease  including coronary heart disease, cancer, premature aging, inflammatory diseases, Parkinson's, periodontal disease, and cataracts.
• Vitamin C helps produce collagen (found in cartilage and connective tissue) in our bodies.
• Vitamin C supports a strong immune system.
• Vitamin C prevents scurvy and anemia.
• Vitamin C protects LDL Cholesterol from oxidative damage which can lead to heart disease.  It also reduces tendency of platelets to clump together.
• Vitamin C helps prevent cell damage from aging.
• Vitamin C is also associated with preventing the formation of N-nitroso compounds which are the cancer causing agents from nitrates. 
• RDA is 60-90 mg (Men need more than women; smokers need even more!)
• Taking more than 2000 mg can cause diarrhea and other health problems so remember, the right amount is a good thing, a lot more is bad.

Vitamin C can be found in:

• Fruit
  • Cantaloupe
  • Kiwi
  • Strawberries
  • Currants
  • Citrus Fruits: 
    • Oranges
    • Limes
    • Grapefruit
  • Citrus Juices
    • Orange Juice
    • Grapefruit Juice
• Vegetables
  • Green & Red Peppers
  • Potatoes
  • Cabbage
  • Spinach
  • Brussels Sprouts
  • Broccoli
  • Kale
  • Tomatoes
• Parsley

Vitamin C has a similar structure to glucose.  Our cells need both.  Limit our sugar and we'll have more Vitamin C working for us.

• Vitamin E
  • is fat soluble
    • so therefore needs fat to be absorbed by our bodies
    • so therefore excess amounts are stored in our fatty tissue and liver
      • this can cause a risk of toxicity
  • D-Alpha Tocopherol
  • benefits
    • reduces risk of age-related disease
    • keeps bad cholesterol from sticking to artery walls (therefore reduces heart attack risk)
    • protects cells from potentially cancer-causing free radicals
  • is found in
    • Nuts, Seeds like Hazelnuts
    • Fish, especially cold water oily fish, and Fish Oils
    • Whole Grains like Wheat Germ and some Cereals
    • Apricots
    • Avocados
    • Mangos
    • Sweet Potatoes
    • Vegetables
    • Peanut Butter

We need 400 IU a day so make sure you get these foods in your diet regularly and/or take a vitamin supplement.
 

• Sunlight
• Egg Yolks
• Animal meats - chicken
• Fortified Milk
• Cod Liver Oil
• Sardines
• Salmon
• Butter
• Herring

Actually vitamins and fortified products like milk contain a form of Vitamin D.

Vitamin D deficiencies have been linked to a number of diseases including:

• adrenal insufficiency
• Alzheimer's 
• allergies
• autoimmune disorders
• cancers of the colon, breast, skin and prostate
• cavities
• crooked teeth
• depression
• diabetes, Type 1 and 2
• gluten intolerance 
• heart disease 
• heavy metal toxicity
• hypertension 
• infertility
• learning disorders
• myopia
• obesity
• osteomalacia
• osteoporosis
• Parkinson's
• PMS
• psoriasis
• rickets
• seasonal affective disorder
• Syndrome X

• Thiamine - B1
• Riboflavin - B2
• Niacin - B3
• Pyridoxine - B6
• Folic Acid - B9
• Cyanocobalamin - B12
• Pantothenic Acid - B5
• Biotin

• Helps make energy for cells out of carbs, fats and protein.

Thiamine can be found in:

• Whole Wheat & fortified Flour
• Wheat Germ
• Peas
• Beans
• Fish
• Peanuts
• Meat

• converts carbs, amino acids, and fats into energy.
• partners with B6 and folic acid to work effectively.

Riboflavin can be found in:

• Dairy
• Eggs
• Meat
• Leafy Greens
• Fortified Grains

• necessary for releasing energy from carbs.
• regulates cholesterol.

Niacin can be found in:

• peanuts
• brewer's yeast
• fish
• meat
• some whole grains

• processes amino acids, the building blocks of proteins.
• necessary for our bodies to make hormones, serotonin, melatonin and dopamine.
• essential in regulating mood and mental processes.
• works with Folic Acid and B12 to lower homocysteine levels and therefore prevent heart disease and stroke and possibly osteoporosis and Alzheimer's.

Vitamin B6 can be found in:

• Potatoes
• Bananas
• some Cereals
• Lentils
• Liver
• Turkey
• Tuna Fish

• important for cell replication and growth.
• helps form the building blocks of DNA and genetics.
• building blocks of RNA, necessary for protein synthesis in cells
• necessary to keep homocysteine levels balanced and therefore prevent heart disease.
• high need in rapidly growing cells like:
  • babies in utero - RDA is higher, 400 mcg, in pregnant women.
  • red blood cells
  • immune cells
• deficiency can cause anemia.
• deficiency can cause colon and breast cancer, colitis, other cancers.
• deficiency during pregnancy can cause:
  • low birth weight
  • neural tube defects
  • congenital malformations including heart defects
  • upper lip and mouth defects
  • urinary tract defects
  • limb defects
  • cleft lip and palate

Folic Acid can be found in:

• enriched foods
  • flour
  • rice
  • pasta
  • grains
• beans
• leafy greens
• citrus fruits
• beets
• wheat germ
• meat

• Helps maintain healthy nerve and red blood cells
• Used to make DNA and genetic material.
• Is created when the stomach releases hydrochloric acid to digest protein.  Pairs up with intrinsic factor (IF) to be absorbed into our bloodstream.
• Pernicious anemia occurs where there is no IF because of a B12 deficiency; people with small intestinal disorders may not absorb enough B12.  Folic acid can mask the signs of deficiency so Vegans should be cautious that they are getting B12 in fortified products.
• RDA is 2.4 mcg (more for pregnant and nursing women).
• No adverse effects from excess.

Vitamin B12 can be found in:

• animal foods
  • fish
  • milk
  • cheese
  • eggs
  • meat
  • chicken
• fortified foods
  • Buddha Bars
  • Cereals

• helps release energy from fat.
• helps body regulate cholesterol.
• activates adrenal glands.

Pantothenic Acid can be found in:

• Salmon
• Liver
• Yeast
• Vegetables
• Dairy
• Eggs
• Grains
• meat

• acts as a coenzyme in metabolizing foods into energy.

Biotin can be found in:

• Oatmeal
• Egg Yolks
• Soy
• Mushrooms
• Bananas
• Peanuts
• Brewer's Yeast
• Organ Meats

• Hemoglobin in red blood cells and myoglobin in muscles, making energy and carrying oxygen.
• Deficiency causes anemia, weakness, headache, weak immune system, reduced cognitive function.
• Excess can cause liver damage, risk of heart disease and cancer.
• RDA is 10 mg.  More for pregnant women.

We get Iron from:

• meat
• chicken
• fish
• eggs
• legumes
• dried fruit
• fortified cereals
   

• is necessary for brain function and development. 
• is necessary for normal healthy function of our nervous system.
• helps our bodies process protein.
• helps create collagen.
• helps regulate blood-sugar control and protects against diabetes
• is important for a healthy reproductive system.
• is in enzymes and is necessary for a strong immune system.

Without Zinc and Iron, there is a risk of enlarged organs and improper growth.

We get Zinc from:

• meat
• chicken

• strong bones and teeth.
• our muscles to contract.
• our blood to clot.
• our nerves to carry messages effectively.

We get calcium from:

• our bones - if we don't eat it, our body will take it from our bones to function.  Same is true of pregnant and nursing women - if we don't get enough from the food, our babies will take it from our bones.  This can lead to osteoporosis, brittle bones, broken bones.
• dairy - milk, yogurt, cheese
• dark green vegetables - broccoli, turnip greens, spinach, bok choy
• nuts - almonds, for example
• some fruit like figs
• grains
• beans - white beans, for example
• fish - sardines or salmon - canned with bones, especially!
• calcium fortified products like calcium fortified Orange Juice

If our body is insulin resistant, we cannot store calcium properly; some will be eliminated in urine, some may end up properly in our bones; the rest may end up clogging our arteries.

Children, pregnant women, and nursing women need more calcium
 

• relaxes muscles
• is needed for all energy
• helps protect against heart disease

We get magnesium from:

• Avocado
• Seeds & Nuts - Pumpkin Seeds, Cashews

If our body is insulin resistant, we cannot store magnesium and it will be eliminated in urine; if we can't store magnesium blood vessels constrict, which causes high blood pressure (and a decrease in energy to combat the high blood pressure with exercise)
 

• lowers cholesterol.
• protects against colon cancer.
• helps keep us regular.
• helps us feel full.

We get fiber from:

• fruits
• vegetables
• unrefined grains
• legumes
• Buddha Bars

When determining if a carbohydrate is good for our body or not, an easy rule of thumb to follow is this:  if it has fiber, it is a good carbohydrate;  no fiber in the carb, don't eat it, it does more harm than good.  It will be immediately turned into sugar by our body if there is no fiber.  Potatoes, like most root vegetables, turn to sugar and have little fiber;  broccoli is used well by the body.
 

• is a powerful antioxidant!
• helps produce energy for our cells with the B-complex Vitamins.
• helps protect the heart from disease like congestive heart failure.
• enhances our immune system.
• may help other disease like Parkinson's, cancer, AIDS, migraines, allergies.
• can help you lose weight as it stimulates the body's metabolism.

Since our body creates levels of CoQ10 that peak at 20 years of age and diminishes after that, we may become deficient so supplements at  (or Buddha Bars) may be beneficial.

Our bodies create CoQ10 from:

• organ meats
• fish

• Kids Health - All About Vitamins
• Vitamin Guide
• In-house Pharmacy
• National Library of Medicine
• International Health News