Healthfoods - Vitamins & Minerals

Vitamin A Fat soluble	Plays an important role in vision, bone growth, reproduction and cell formation. Helps to regulate the immune system by assisting in the formation of white blood cells that destroy harmful bacteria and viruses. Promotes healthy surface linings of the eye and other mucous membranes. Preformed Vitamin A is found in foods that come from animals and is absorbed in the form of retinol *Sources : cheese, egg yolk, meat especially liver. Also fortified (vitamin added) cereals, fortified milk.* Provitamin A Carotenoid is found in colourful fruits and vegetables and can be converted to retinol in the body. The most effective carotenoid in converting to retinol is beta-carotene. **Sources : apricots, carrots/juice* peaches, peas. peppers, spinach, sweet potatoes, tomato juice.** * High sources of beta-carotene. Recommended daily amount - 800 micrograms (EU) Caution: Large doses can be toxic to the body
Vitamin B-1 Thiamine Water soluble	Helps to maintain the nervous system, convert carbohydrates into glucose providing energy for the body. *Sources: cereals (fortified) meat, milk, nuts, potatoes, rice (brown), wholemeal products, yeast extract.* Recommended daily amount - 1.4mg (EU)
Vitamin B-2 Riboflavin Water soluble	Has a role in converting food to energy. Good for skin, nails, hair. *Sources : cereals, cheese, eggs, fish, meat - especially liver, milk, vegetables (leafy green), yeast extract.* Recommended daily amount - 1.6mg (EU)
Vitamin B-3 Niacin Water soluble	Necessary for the effective functioning of nervous & digestive systems. Helps to convert food to energy. *Sources : bread, cereals, cheese, fish, meat, milk products, potatoes, yeast extract.* Studies link diets rich in vitamin B-3 with a decreased risk of Alzheimer's disease. Recommended daily amount - 8mg (EU)
Vitamin B-5 Pantothenic Acid Water soluble	Known as the anti stress vitamin. Helps to produce neurotransmitters required for proper nerve and muscle performance. Required for the formation of antibodies and to convert fats to energy. Supports growth and development. May help to lower cholesterol *Sources : avocados, bananas, brewer's yeast, cheese, eggs, legumes, meat, milk products, potatoes, salmon, whole grains* Often used to treat symptoms of stress, and rheumatoid arthritis, swelling, pain and stiffness. Recommended daily amount - 6mg (EU) Some practictioners feel that people suffering from the above conditions need higher doses. See www.spineuniverse.com/displayarticle.php/article959.html www.suprahealth.com/vit-b5.htm, www.vitaminevi.com/Concern/Rheumatoid_Arthritis-F.htm
Vitamin B-6 Pyridoxine Water soluble	Helps to maintain a healthy nervous and digestive system. Supports the formation of antibodies, red blood cells. *Sources : bananas, baked beans, bread, cereals, chicken, eggs, fish, nuts, sunflower seeds, whole grains.* An Arthritis Foundation-funded study showed that low blood levels of vitamin B-6 decreased as the activity, severity and pain of Rheumatoid Arthritis increased. Researchers suggest that inflammation may decrease the level of vitamin B-6. Recommended daily amount - 2.0mg (EU) As B-6 can be destroyed by oestrogen, women taking the contraceptive pill may need a higher dose. Consult your medical practictioner/pharmacist. Caution : May cause nerve damage in large doses.
Vitamin B-9 Folic Acid Water soluble	Necessary for maintaining the nervous and digestive systems. Essential in first three months of pregnancy to prevent birth defects such as cleft palate & spina bifida. Works with B-12 to in the formation of red blood cells and DNA. *Sources : avocado, beans, egg yolks, carrots, liver, melon, nuts, vegetables (leafy green), yeast extract.* *Also fortified bread & cereals.* Recommended daily amount - 300 micrograms (EU)
Vitamin B-12 Cyanocobalamin Water soluble	Maintains the nervous system; supports red blood cell formation, cell division, development of DNA. *Sources : cheese, fish, meat, milk. Look also for fortified food such as bread & cereals.* At particular risk of not getting enough B-12 are vegans as sources of B-12 vitamin are animal in origin. If they are not eating resonable amounts of fortified foods, they will need a B-12 supplement. Also those suffering from pernicious anaemia. Antacids, drugs for indigestion and reflux disease, cholesterol-lowering medication and the diabetes medication, metformin, can decrease the absorption levels or production of B-12. Recommended daily amount - 2 micrograms (EU)
Vitamin B-17 Laetrile Amygdalin Water soluble	Hailed as the vitamin that protects against cancer with some studies showing tumour regression or complete cures with B-17 therapy. See research evidence : www.anticancerinfo.co.uk/b17-food.htm See also : www.worldwithoutcancer.org.uk/whatisinb17.html http://homepage.eircom.net/~sharonhannon/index.html www.1cure4cancer.com/manner_bk/mannerbk_pp1-5.html Sources : apricot seeds (reputedly containing the largest amount of the vitamin), apple, nectarine, plum, pear, prune, cherry seeds, bitter almonds, cashew nuts, broad beans, chick peas, bamboo shoots, lentils (sprouted), mung bean sprouts, alfafa (sprouted), barley, millet, rye, brown rice No official recommended daily amount. See various websites for individual recommendations supported by some medical research. Caution : Read information carefully about possible toxicity in large doses.
Vitamin C Water soluble	Required for healthy skin, teeth, gums and blood vessels. Assists in the healing of wounds and broken bones. Supports the absorption of iron. Essential for helping to maintain a healthy immune system/providing protection against viruses and bacteria. *Sources : berry & citrus fruits, broccoli, peppers, potatoes, spinach, tomatoes.* Recommended daily amount - 60mg (EU) Many experts suggest that the RDA is too low and recommend 500-1000mg per day with an increase to 1000-3000mg when exposed to or suffering from bacterial or viral infections. Taking higher doses may lead to stomach upsets and those with sensitive digestive systems should take buffered vitamin C. At risk of not getting enough vitamin C are the elderly, children and adults who have a diet low in fruit & vegetables, smokers and those with weak immune systems. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, antibiotics, oral contraceptives, corticosteroids also increases the need for vitamin C. In a recent study of vitamin C consumption and arthritis, people whose diets contained the least amount of the vitamin were three times more likely to be diagnosed with arthritis than those who ate the most fruits and vegetables rich in vitamin C.
Vitamin D Fat soluble	Supports the building and maintaining of strong teeth and bones; helps to protect against rickets and osteoporosis. Required for the absorption of calcium and phosphorus - both important for bone mineralization. *Sources : butter, cod liver oil, egg yolks, salmon, sardines, tuna, fortified cereals and milk.* Vitamin D is also made by the body in response to exposure to UVA rays. Research suggests that use of high factor sunscreens that block UVA rays has led to low levels of vitamin D and increase in rickets in many countries. Scientists predict 10 to 15 minutes of sun exposure two to three times a week (before applying sunscreen) provides adequate vitamin D intake. In following this advice, caution will need to be exercised with regards to the intensity of the sun/time of day that skin is exposed without sunscreen. If you don't get enough sun or obtain enough vitamin D from your diet, you may need to consider a Vitamin D supplement. Particularly at risk are the elderly, children and vegans. Because vitamin D needs increase with age, many experts recommend as much as 800 IU for seniors. Also at risk are those taking corticosteroids, such as prednisone, antacids that contain magnesium, and cholestyramine (Questran) which can interfere with vitamin D absorption. Recommended daily amount - 5 micrograms (EU) Caution: Large doses can be toxic to the body
Vitamin E Fat soluble	Acts as a scavenger, cleaning up free radicals; also aids in the formation of red blood cells, reproduction and growth. *Sources : broccoli, brussels sprouts, eggs, margarine, nuts, corn oil, soybean oil/soya beans, sunflower oil, spinach, wheat germ.* Recommended daily amount- 10mg (EU) Caution: Large doses can be toxic to the body
Vitamin H Biotin Water Soluble	Part of the Vitamin B group but sometimes known as Vitamin H. Supports energy release from fats and proteins. Also supports healthy hair, skin and nerve tissue. *Sources : almonds, brewer's yeast, barley, egg yolks (cooked), fish, oatmeal, peanuts, rice (brown), walnuts, whole grains.* Recommended daily amount - 0.15mg (EU)

Calcium	A very important mineral. Builds and maintains strong teeth and bones; regulates muscle contractions; transmits nerve impulses. Calcium needs phosphorus and vitamin D present in the body to be effective. *Sources: almonds, broccoli, cheese, milk.* Aluminum-containing antacids, anticonvulsants, corticosteroids, diuretics and laxatives may reduce calcium levels. Inflammatory arthritis accelerates bone loss, so getting the optimum intake daily is critical. Supplement with 500-mg doses one or more times a day with meals but avoid taking after eating foods containing oxalic or phytic acid, such as spinach, parsley, beans and whole cereals. Calcium may interfere with absorption of iron, magnesium and zinc, so best taken separately from a multivitamin. Recommended daily amount - 500 mg (EU) Caution : Calcium can be toxic in overdose quantities, and can cause kidney damage - surplus calcium may be deposited in the form of calculi (stones) in the kidney or bladder, or as tartar on the teeth.
Iron	Essential for formation of red blood cells that carry oxgen to different parts of the body. *Sources : beans, brewers yeast, kelp, meat, molasses, shellfish, vegetables (leafy green)* Recommended daily amount - 14mg (EU) Caution : Large doses may cause toxic effects.
Magnesium	Supports the transmission of nerve impulses and muscular movements. Involved in energy release from food and maintainence of strong bones. *Sources : almonds, bananas, beans, bran cereal, meat, milk, nuts, rice (brown), vegetables (leafy green)whole grains* Recommended daily amount - 300mg (EU)
Phosphorus	In conjunction with calcium and magnesium, helps to maintain healthy teeth and bones. *Sources : beans, cheese, cereals, eggs, fish, lentils, meat, milk, nuts, poultry, whole grains.* Aluminium-containing antacids can reduce the absorption of phosphorus. Recommended daily amount - 800mg (EU)
Potassium	Helps to regulate blood pressure and water balance. Assists in transport of oxygen to the brain and disposal of wastes. Helps to maintain normal rhythm of the heart. Research suggests potassium is associated with decreased risk of stroke and hypertension. See : http://lpi.oregonstate.edu/infocenter/minerals/potassium *Sources : apricots, bananas, beans, broccoli, brussels sprouts, meats, milk, oranges/orange juice, potatoes, poultry, raisins, tomatoes, wheat germ.* Long-term use of diuretics, laxatives, aspirin, digitalis, and cortisone may deplete potassium in the body. No official RDA in EU but many sites appear to recommend approx 4000mg. Caution : May be toxic in large doses especially to those with impaired kidney function.
Selenium	Antioxidant. Required for the functioning of a number of selenium-dependent enzymes in the body. Deficiency has been associated with impaired functioning of the immune system. *Sources : avocado, brazil nuts, meats, nuts, seafood, sunflower seeds, whole grains.*
Zinc	Essential for maintaining a healthy immune system. Necessary for growth and development. *Sources : meats, nuts, poultry, seafood, whole grains.* At risk from zinc deficiency are children, the elderly, vegetarians/vegans, those with malabsorption syndromes such as celiac disease, inflammatory bowel disease such as Crohn's Disease, alcohol related liver disease, sickle cell anaemia, Recommended daily amount - 15mg (EU)

Black Cohosh	Believed to relieve a variety of symptoms associated with the menopause such as hot flushes and night sweats.
Chondroitin	A major component of cartilage - the tough connective tissue that cushions the joints. Chondroitin helps to keep cartilage resilient by absorbing fluid (particularly water) into the connective tissue. It is also believed to block enzymes that break down cartilage and it provides the building blocks needed for cartilage to repair itself. Chondroitin supplements have been shown to decrease the pain of osteo-arthritis and slow the progression of the disease. Unlike current medical treatments for arthritis, such as ibuprofen and other NSAIDs (nonsteroidal anti-inflammatory drugs), chondroitin causes virtually no side effects. Although some improvement may be experienced sooner, the full effectiveness of chondroitin generally begins after 2 to 4 months of use. (University of Maryland Medical Center)
Echinacea	Boosts the immune system - an aid in the prevention of colds and flu.
Garlic	Also boosts the immune system and has antiviral, antibacterial and antifungal properties.
Ginkgo Biloba	Helps maintain good circulation to the body's extremities (good for those who suffer from cold hands and feet). Also improves blood supply to the brain and helps with poor memory.
Ginseng	Widely used to strengthen the immune system. Believed to be a substance that strengthens the body, helping it return to normal when it has been subjected to stress. Therefore, considered to be a valuable support for those recovering from illness or surgery, especially the elderly. Caution : If you suffer from heart disease or high blood pressure, consult your doctor before taking Ginseng.
Glucosamine	Helps maintain connective tissues in the joints and is believed to stimulate cartilage growth and promote smooth functioning joints. Often offered in capsule form together with Chondroitin.
Omega 3 fish oils	Benefits heart, circulation, joints and brain.
Soy Isoflavones	Soybeans contain plant-based substances called isoflavones that weakly mimic the action of estrogen. Taking soy isflavones can help to relieve menopausal symptoms.

Fat Soluble Vitamins A D E K	Water Soluble Vitamins B C H
Vitamins that are absorbed by and stored in fat cells, tissues and liver. High doses can be toxic. Important not to exceed recommended doses unless advised by a medical or other health practitioner.	Vitamins that are excreted rather than stored (surplus to body requirements). Generally safer in high doses but caution also advised especially if you are taking medication. Seek the advice of a medical practictioner.