Vitamins
Vitamins are organic compounds required for optimal health. There are of two types. fat soluble; Vitamins A, D, E and K which can be stored by the body, and water soluble Vitamins which are required to be eaten more frequently.
Vitamin A (fat soluble)
Sources: fish liver oils (cod, salmon, and halibut), liver, apricots, carrots, green leafy vegetables, mint, kohlrabi, squash, yams, sweet potato,butter, egg yolk, whole milk, cheese, yoghurt, apricots, mangos, peach, barley grass,
Function
Immune system, vision, bone development and repair, cellular differentiation, growth and reproduction, detoxification, maintenance of epithelial tissue, adrenal hormone synthesis, increases iron utilization for haemoglobin formation.
Vitamin B1 (Water Soluble) Thiamin
Sources: pork, beef, lamb, liver, soybeans, spirulina, legumes, asparagus, eggs, milk, cheese, wheat germ, peanuts, sunflower seeds, pine nuts, rye, whole grains
brewer’s yeast
Function
Promotes growth, aids digestion especially of carbohydrates, keeps nervous system, muscles, and heart functioning normally, neurotransmitter metabolism - serotonin and acetylcholine.
Vitamin B2 (not completely water soluble) Riboflavin
Sources: liver and organ meats, asparagus, beans, broccoli, asparagus, milk, eggs, avocados, Almonds, barley, sprouts, brewer’s yeast
Function
Energy metabolism, normal growth and reproduction. Tissue maintenance of mucosa, eyes and epithelium. Lipid metabolism. Growth and development of the foetus. Myelin sheath maintenance. Red blood cell and steroid synthesis. Antioxidant protection. Iron absorption.
Vitamin B3 (water soluble) Niacin
Sources :beef, chicken, fish, halibut, mackerel, salmon, sardines, pork, chicken, legumes, eggs, almonds, peanuts, sunflower seeds, yeast, wheat flower, maize flower, all types of bran
Function
Energy production, hormone an lipid synthesis. Metabolism of fats, proteins, carbohydrates, and cholesterol. maintains healthy skin and mucus membranes, nervous and digestive systems. DNA replication and repair. Blood sugar regulation.
Vitamin B5 (water soluble) Pantothenic acid
Sources: kidney, liver, lobsters, beef, chicken, green vegetables, beans, lentils, mushrooms, peas, sweet potatoes, broccoli, blue vein cheese, egg yolk, milk
avocado, oranges, whole grain cereals, oatmeal, hazelnuts, baker’s yeast, royal jelly, torula yeast
Function
Protein metabolism, synthesis of acetylcholine. Co enzyme A in energy production. Essential in lipid synthesis, including cholesterol and FAs. Essential in steroid synthesis. Antibody production. Improves the body’s resistance to stress. strengthens the body’s immune system. Maintains normal uric acid levels.
Vitamin B6 (water soluble) Pyridoxine
Sources: chicken, ham, mackerel, offal, salmon, tuna, beef carrot, legumes, navy beans egg yolk avocado, bananas, cereal, lentils, oatmeal, peanuts, sunflower seeds, peanuts, walnuts, wheat germ brewer’s yeast
Function
Maintaining healthy brain function, the formation of red blood cells, the breakdown of protein and the synthesis of antibodies in support of the immune system. Use and store energy from protein and carbohydrates, hormone synthesis.
Vitamin B12 (water soluble) Cobalamin
Sources: clams, herring, kidney, liver, liver wurst, meat, oysters, salmon, sardines, egg yolk, milk, swiss cheese, bacterial synthesis in the gut,brewer’s yeast
Function
Maintenance of the nervous system, metabolism and formation of red blood cells. maintenance of growth, metabolism of fat, protein and carbohydrate. Essential for the integrity of cell membranes, and the production of epithelial cells. Increases energy. Is needed to process folic acid
Beta -carotene
(is part of a large family of compounds known as Carotenoids)
Sources: broccoli, carrots, yellow and greenish yellow vegetables, crude palm oil, papaya, red peppers, spinach, sweet potatoes, tomatoes
Function
Activation of macrophages and lymphocytes, antioxidant, precursor to vitamin A, protects skin against sunburn, protects mucus membranes of mouth, nose, throat and lungs
Bioflavoids
Sources: garlic, green growing shoots of all plants, onions, vegetables, soy products apricots, apples, blackcurrents, blue and red berries, cherries, citrus fruit, lemons, skin of fruits buckwheat red wine, rose hips
Function
Antioxidant, anti viral and allergic properties, and decreases inflammation.
Biotin1 (water soluble)
Sources: kidney, liver bean sprouts, soy beans butter, egg yolk, milk bulgar wheat, cashews, oats, peanuts, wholegrain cereals, rice polish, peanuts, walnuts yeast
Function
Energy metabolism, metabolism of fat, protein and sugars. Maintenance of skin, hair, sebaceous glands, bone marrow and sex glands
Vitamin C Ascorbic acid
Sources: broccoli, Brussels sprouts, parsley, peppers, potatoes, raw cabbage, sweet potatoes, cauliflower blackcurrent, citrus fruit, guava, pawpaw, pineapple, strawberries, tomatoes, oranges, grapefruit, kiwis, berries sprouted seeds and grain aloe vera juice, rosehip
Function
Antiseptic properties. Antioxidant. Helps to form strong connective tissue, repair wood, improve gum health and reduce bruising. Energy metabolism. Maintenance of cell membranes, adrenals and ovaries. Promotes healing. Helps the body absorb iron from food.
Vitamin E (fat soluble)
Sources: beef green leafy vegetables egg yolk avocado almonds,corn, hazelnuts, wheat germ, sunflower seeds apricot oil, safflower oil, sunflower oil, olive oil
Function
Antioxidant, protects other fatty substances. Protection of free radicals, pollution, radiation. DNA regulation, reproduction. cardiovascular system, protects heart muscle, arteries, inhibits clotting. Wound/scar tissue healing. Thyroid hormone production.
Vitamin D
(synthesized by the action of sunlight on skin)
Sources: Fish liver oils, cod,halibut, herring, tuna, butter, egg yolk, milk, sprouted seeds
Function
Calcium and phosphate absorption and regulation, increases bone strength
Folic Acid (water soluble) Vitamin B9
Sources: liver, organ meats, poultry, pork, shellfish beans, endive, green leafy vegetables,soy beans, sprouts, Brussels sprouts, asparagus, peas, chickpeas eggs citrus fruits and juices, bananas barley, lentils, brown rice yeast
Function
Essential for RBC formation, normal growth-synthesis of structural and functional proteins. Prevention of neural tube defects (Spina Bifida) in pregnancy. Digestive function. Homocystine control. DNA and RNA synthesis and repair.
Vitamin K
Sources: bacterial synthesis in the gut, asparagus, broccoli, cabbage, cheese eggs, kale, kelp, lettuce, liver, oats, pork, soy beans, beef liver, spinach, soybean, oil
Function
Blood clotting, bone mineralisation, calcium metabolism, improves barin and tissue repair, promotes the breakdown of clots.
Vitamins are organic compounds required for optimal health. There are of two types. fat soluble; Vitamins A, D, E and K which can be stored by the body, and water soluble Vitamins which are required to be eaten more frequently.
Vitamin A (fat soluble)
Sources: fish liver oils (cod, salmon, and halibut), liver, apricots, carrots, green leafy vegetables, mint, kohlrabi, squash, yams, sweet potato,butter, egg yolk, whole milk, cheese, yoghurt, apricots, mangos, peach, barley grass,
Function
Immune system, vision, bone development and repair, cellular differentiation, growth and reproduction, detoxification, maintenance of epithelial tissue, adrenal hormone synthesis, increases iron utilization for haemoglobin formation.
Vitamin B1 (Water Soluble) Thiamin
Sources: pork, beef, lamb, liver, soybeans, spirulina, legumes, asparagus, eggs, milk, cheese, wheat germ, peanuts, sunflower seeds, pine nuts, rye, whole grains
brewer’s yeast
Function
Promotes growth, aids digestion especially of carbohydrates, keeps nervous system, muscles, and heart functioning normally, neurotransmitter metabolism - serotonin and acetylcholine.
Vitamin B2 (not completely water soluble) Riboflavin
Sources: liver and organ meats, asparagus, beans, broccoli, asparagus, milk, eggs, avocados, Almonds, barley, sprouts, brewer’s yeast
Function
Energy metabolism, normal growth and reproduction. Tissue maintenance of mucosa, eyes and epithelium. Lipid metabolism. Growth and development of the foetus. Myelin sheath maintenance. Red blood cell and steroid synthesis. Antioxidant protection. Iron absorption.
Vitamin B3 (water soluble) Niacin
Sources :beef, chicken, fish, halibut, mackerel, salmon, sardines, pork, chicken, legumes, eggs, almonds, peanuts, sunflower seeds, yeast, wheat flower, maize flower, all types of bran
Function
Energy production, hormone an lipid synthesis. Metabolism of fats, proteins, carbohydrates, and cholesterol. maintains healthy skin and mucus membranes, nervous and digestive systems. DNA replication and repair. Blood sugar regulation.
Vitamin B5 (water soluble) Pantothenic acid
Sources: kidney, liver, lobsters, beef, chicken, green vegetables, beans, lentils, mushrooms, peas, sweet potatoes, broccoli, blue vein cheese, egg yolk, milk
avocado, oranges, whole grain cereals, oatmeal, hazelnuts, baker’s yeast, royal jelly, torula yeast
Function
Protein metabolism, synthesis of acetylcholine. Co enzyme A in energy production. Essential in lipid synthesis, including cholesterol and FAs. Essential in steroid synthesis. Antibody production. Improves the body’s resistance to stress. strengthens the body’s immune system. Maintains normal uric acid levels.
Vitamin B6 (water soluble) Pyridoxine
Sources: chicken, ham, mackerel, offal, salmon, tuna, beef carrot, legumes, navy beans egg yolk avocado, bananas, cereal, lentils, oatmeal, peanuts, sunflower seeds, peanuts, walnuts, wheat germ brewer’s yeast
Function
Maintaining healthy brain function, the formation of red blood cells, the breakdown of protein and the synthesis of antibodies in support of the immune system. Use and store energy from protein and carbohydrates, hormone synthesis.
Vitamin B12 (water soluble) Cobalamin
Sources: clams, herring, kidney, liver, liver wurst, meat, oysters, salmon, sardines, egg yolk, milk, swiss cheese, bacterial synthesis in the gut,brewer’s yeast
Function
Maintenance of the nervous system, metabolism and formation of red blood cells. maintenance of growth, metabolism of fat, protein and carbohydrate. Essential for the integrity of cell membranes, and the production of epithelial cells. Increases energy. Is needed to process folic acid
Beta -carotene
(is part of a large family of compounds known as Carotenoids)
Sources: broccoli, carrots, yellow and greenish yellow vegetables, crude palm oil, papaya, red peppers, spinach, sweet potatoes, tomatoes
Function
Activation of macrophages and lymphocytes, antioxidant, precursor to vitamin A, protects skin against sunburn, protects mucus membranes of mouth, nose, throat and lungs
Bioflavoids
Sources: garlic, green growing shoots of all plants, onions, vegetables, soy products apricots, apples, blackcurrents, blue and red berries, cherries, citrus fruit, lemons, skin of fruits buckwheat red wine, rose hips
Function
Antioxidant, anti viral and allergic properties, and decreases inflammation.
Biotin1 (water soluble)
Sources: kidney, liver bean sprouts, soy beans butter, egg yolk, milk bulgar wheat, cashews, oats, peanuts, wholegrain cereals, rice polish, peanuts, walnuts yeast
Function
Energy metabolism, metabolism of fat, protein and sugars. Maintenance of skin, hair, sebaceous glands, bone marrow and sex glands
Vitamin C Ascorbic acid
Sources: broccoli, Brussels sprouts, parsley, peppers, potatoes, raw cabbage, sweet potatoes, cauliflower blackcurrent, citrus fruit, guava, pawpaw, pineapple, strawberries, tomatoes, oranges, grapefruit, kiwis, berries sprouted seeds and grain aloe vera juice, rosehip
Function
Antiseptic properties. Antioxidant. Helps to form strong connective tissue, repair wood, improve gum health and reduce bruising. Energy metabolism. Maintenance of cell membranes, adrenals and ovaries. Promotes healing. Helps the body absorb iron from food.
Vitamin E (fat soluble)
Sources: beef green leafy vegetables egg yolk avocado almonds,corn, hazelnuts, wheat germ, sunflower seeds apricot oil, safflower oil, sunflower oil, olive oil
Function
Antioxidant, protects other fatty substances. Protection of free radicals, pollution, radiation. DNA regulation, reproduction. cardiovascular system, protects heart muscle, arteries, inhibits clotting. Wound/scar tissue healing. Thyroid hormone production.
Vitamin D
(synthesized by the action of sunlight on skin)
Sources: Fish liver oils, cod,halibut, herring, tuna, butter, egg yolk, milk, sprouted seeds
Function
Calcium and phosphate absorption and regulation, increases bone strength
Folic Acid (water soluble) Vitamin B9
Sources: liver, organ meats, poultry, pork, shellfish beans, endive, green leafy vegetables,soy beans, sprouts, Brussels sprouts, asparagus, peas, chickpeas eggs citrus fruits and juices, bananas barley, lentils, brown rice yeast
Function
Essential for RBC formation, normal growth-synthesis of structural and functional proteins. Prevention of neural tube defects (Spina Bifida) in pregnancy. Digestive function. Homocystine control. DNA and RNA synthesis and repair.
Vitamin K
Sources: bacterial synthesis in the gut, asparagus, broccoli, cabbage, cheese eggs, kale, kelp, lettuce, liver, oats, pork, soy beans, beef liver, spinach, soybean, oil
Function
Blood clotting, bone mineralisation, calcium metabolism, improves barin and tissue repair, promotes the breakdown of clots.
