Reference Guide for Vitamins

Vitamin Overview

All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins.

They must be supplied by the diet or in dietary supplements. In the Reference guide for vitamins, Vitamins are essential to the normal functioning of our bodies is been clearly specified. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.

HOW THEY WORK: A lot of people think vitamins can replace food, they cannot! In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

Vitamin A

The most noticeable function of vitamin A is improvement of night vision (our body’s ability to see in the dark). Internally, this vitamin acts as a stimulus to the production of white blood cells and a regulator of cell growth and division. It also helps keep the lining of internal surfaces (endothelial cells) healthy and aids in bone remodeling.

The recommended daily consumption of vitamin A is 4,000 IU for women and 5,000 IU for men. Intake in excess of 10,000 IU may increase one’s risks of hip fractures and certain birth defects.

Vitamin A can be found in cereal, dairy products, fruits, and vegetables.

Vitamin B-1 (Thiamine)

This is another vitamin in Reference guide for vitamins. Functions: Assists in conversion of carbohydrates to glocuse; Necessary for growth, fertility, and lactation; Controls and feeds nervous system; Stabilizes the appetite; Involved and consumed in the metabolism of alcohol.


Deficiency Symptoms: Poor carbohydrate metabolism; Mental instability, forgetfulness, fears, and confusion due to the build up of pyruvic acid in the blood, creating an oxygen deficit; Cardiac malfunctions – palpitations, rapid rhythm, enlarged heart, elevated vernous pressure, and myocardial lesions; Loss of ankle and knee reflexes; Muscular weakness progressing to atrophy; Fatigue; Reduced or lost appetite; Inflammation of the optic nerve.

VITAMIN B-2 (Riboflavin)

IMPORTANCE: Necessary for red blood cell formation, anti-body production, cell respiration, and growth; alleviates eye fatigue, and is important in the prevention of cataracts; aids in the metabolism of carbohydrates, fats and proteins; promotes the oxygenation of the skin, hair, and nails; eliminates dandruff; aids in the release of energy from food; reduces the occurrence of migraine headaches; helps eliminate cracked mouth, lips, and tongue; supports the production of adrenal hormones.

DEFICIENCY SYMPTOMS: May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

B6: another vitamin in Reference guide for vitamins is B6. Functions: Necessary for proper assimilation of Vitamin B-12; Aids in the production of hydrochloric acid; Required in the metabolism of many amino acids; Involved in the metabolism of fats, especially the unsaturated fatty acids; Necessary for the conversion of tryptophan to niacin; Helps to maintain the sodium/potassium balance; Facilitates glycogen conversion to glucose; Must be present for the production of antibodies and red blood cells; Involved in proper synthesis and activity of DNA and RNA.

Deficiency Symptoms: Dermatitis; Numbness of hands and feet; Over production of xanthurenic acid (green-colored urine); Low blood sugar and low glucose tolerance; Cramps in the extremities; Kidney stones; Edema; Arthritis during menopause.One should consume between 1.3 to 1.7 mg daily.

B12: 6 micrograms are recommended each day. A century ago, B12 deficiency caused a deadly disease known as pernicious anemia. Among the disease symptoms were memory loss, hallucinations, and tingling limbs. This disease is rare today and usually only affects elderly adults whose bodies are unable to absorb this vitamin from food consumption.

Folic acid: 400 mg per day is recommended.

A deficiency in B vitamins slows the conversion of homocysteine into methionine. A high level of homocysteine results, which according to some studies, may increase one’s risk of heart disease and stroke.

It is difficult to consume the recommended daily levels of vitamin B through food alone. A daily multivitamin is recommended.

Vitamin C

Vitamin C is essential to mention in Reference guide for vitamins responsible for controlling infections. It also aids in the production of collagen, a tissue that is necessary for healthy teeth, gums, and bones. Some studies have even shown that taking vitamin C at the onset of a cold helps alleviate some cold symptoms.

Women are advised to consume 75 mg while men should consume 90 mg daily. It is also suggested that smokers consume an additional 35 mg of vitamin C.

Vitamin C can be found in many fruits and vegetables, including berries, citrus fruits, broccoli, peppers (red and green), spinach, and tomatoes. Some cereals also are enriched with vitamin C. Buy Vitamin C Supplements here

Vitamin D

The human body uses vitamin D to aid in the absorption and retention of calcium and phosphorous, two elements that are essential for bone building and strength. Some studies have also shown that vitamin D hinders cancer cells from growing and multiplying.

Persons under 50 should consume 5 micrograms of vitamin D each day. Intake doubles to 10 micrograms for anyone between 51 and 70 and triples to 15 micrograms for anyone over 70. A deficiency in vitamin D has been shown to increase the risk of fractures and possibly increase the risk of breast, colon, and prostate cancers.

Many cereals and dairy products are enriched with Vitamin D. Vitamin D can also be found in salmon, tuna and other seafood that is high in fat. A multivitamin is recommended since it is difficult and unhealthy to obtain the required amounts of vitamin D from these foods.

Vitamin K

Vitamin K plays an important role in the body’s ability to form blood clots and hence to be mentioned in Reference guide for vitamins. Producing six out of the thirteen proteins needed for blood clotting, it is critical that the body receives enough vitamin K each day. Recent studies have also shown that vitamin K may also assist in keeping bones strong and preventing hip fractures.

Women should consume 65 micrograms while men should consume 80 micrograms daily. Since many foods contain vitamin K, deficiency is rare. Vitamin K deficiency is serious, however. Since the body would be unable to form blood clots, a person could die from blood loss due to uncontrollable bleeding.

Vitamin K can be found in many green leafy vegetables such as broccoli, cauliflower, cabbage, and spinach. Canola, olive and soybean oil also contain ample amounts of vitamin K.

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