Vitamins Are Necessary For Life

Vitamins are Basically Useless Without Adequate Mineral Intake

vitamins necessary for life

Vitamins are necessary, and are required to perform a variety of life-giving functions. It must be remembered that Vitamins can only perform their jobs when taken in conjunction with Minerals.

  • Vitamins help regulate the metabolism and assist in the process that releases energy from food
  • Vitamins are micronutrients, meaning that the body needs them in relatively small amounts
  • Vitamins are co-enzyemes which means that they work with enzymes to carry out the chemical reactions that are the foundation of our bodily functions
  • Vitamin RDA's, Functions, Deficiency Symptoms & Food Sources

    Vitamin A Retinol and/or Beta Carotene
    Daily Recommended Allowance: 5000 - 50,000 IU
    Fat Soluble Vitamin
    Helps build healthy eyes, required for growth and bone development
    A good antioxidant
    Helps healing of infections
    Deficiency Symptoms: night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequent fatigue; lack of tearing; defective teeth & gums; retarded growth
    Sources are: Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna

    Vitamin B1 Thiamine 25
    Daily Recommended Allowance: 300mg
    Water Soluble Vitamin
    Helps in carbohydrate metabolism and energy production
    Required for normal nerve function
    Deficiency Symptoms: loss of appetite; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems
    Sources are: Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas

    Vitamin B2 Riboflavin
    Daily Recommended Allowance: 25 - 300mg
    Water Soluble Vitamin
    Helps in production of energy from foods and the formation of red blood cells
    Deficiency Symptoms: itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin
    Sources are: Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese

    Vitamin B3 Niacin
    Daily Recommended Allowance: 25 - 300mg
    Water Soluble Vitamin
    Assists in release of energy from carbohydrates, fats and proteins
    Helps promote healthy skin
    Deficiency Symptoms: pellagra (disease caused by a deficiency of niacin and protein in the diet and characterized by skin eruptions, digestive and nervous system disturbances, and eventual mental deterioration), gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores
    Sources are: Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast

    Vitamin B5 Pantothenic Acid
    Daily Recommended Allowance: 10 - 300 mg
    Water Soluble Vitamin
    Helps release energy from foods
    Required for synthesis of many substances
    Deficiency Symptoms: painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps
    Sources are: Lean meats, whole grain cereals, fish, legumes

    Vitamin B6 Pyridoxine
    Daily Recommended Allowance: 2 - 300 mg
    Water Soluble Vitamin
    Essential for protein metabolism and nervous system function
    Participates in synthesis of hormones and red blood cells
    Deficiency Symptoms: nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention
    Sources are: Whole grain breads and cereals, fish, chicken, bananas

    Vitamin B9 Folic Acid
    Daily Recommended Allowance: 400 - 1,200 mcg
    Water Soluble Vitamin
    Essential for red blood cell formation
    Essential for synthesis of DNA and protein
    Deficiency Symptoms: gastrointestinal disorders, anemia, Vitamin B-12 deficiency, premature gray hair
    Sources are: Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains

    Vitamin B12 Cyanocobalamin
    Daily Recommended Allowance: 25 - 500 mg
    Best taken sublingualy (under the tongue) in liquid or easy disolvable tablet
    Water Soluble Vitamin
    Helps maintain healthy nervous system
    Required for normal growth and for production of red blood cells
    Helps breakdown fatty acids
    Deficiency Symptoms: pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance
    Sources are: Clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products

    Vitamin C
    Daily Recommended Allowance: 60 - 5,000 mg
    Water Soluble Vitamin
    Required for formation of connective tissue, bones and teeth
    Assists in utilization of other vitamins
    Acts as an antioxidant
    Deficiency Symptoms: soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion
    Sources are: Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress

    Vitamin D
    Daily Recommended Allowance: **400 - 800 IU
    Fat Soluble Vitamin
    Aides in normal bone growth and tooth function
    Facilitates calcium and phosphorus absorption
    NOTE: **The above Daily Recommended Allowance is low. Have your Vitamin D levels checked annually (especially in winter months) to monitor your Vitamin D level. You may have to take MORE - like 4,000 - 5,000 IU daily to bring levels up to prevent disease.
    Deficiency Symptoms: rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys, frequent colds and flu
    Sources are: Sun exposure, sardines, salmon, herring, liver, tuna, margarine, cod liver oil

    Vitamin E
    Daily Recommended Allowance: 30- 1,200 IU
    Fat Soluble Vitamin
    As an antioxidant it protects body cells
    Helps maintain normal red blood cells
    Deficiency Symptoms: a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin
    Sources are: Whole grains, wheat germ, nuts, spinach, sunflower seeds

    Vitamin H Biotin
    Daily Recommended Allowance: 0.3 - 1 mg
    Water Soluble Vitamin
    Assists in metabolism of carbohydrates
    Aids in synthesis of fats and proteins
    Deficiency Symptoms: extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color
    Sources are: Legumes, nuts

    Vitamin K
    Daily Recommended Allowance: 80 mcg
    Fat Soluble Vitamin
    Essential in the blood clotting process
    Deficiency Symptoms: hypoprothrombinemia(a blood disorder where a deficiency of prothrombin results in impaired blood clotting, leading to an increased risk for bleeding), fall in the concentration of the other vitamin K-dependent coagulation factors, defective coagulation and possible hemorrhage
    Sources are: Green leafy vegetables like kale, spinach, broccoli, cauliflower

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