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Vitamins & Minerals & What they Do 

Hippocrates said "Let food be your medicine, let medicine be your Food"   

Vitamins are necessary for health and normal metabolism.  They are not manufactured in the human body so it must be obtained from the food we eat.   Unfortunately, a lot of food have been processed to the point of not having much vitamins left.

The choice is either to eat whole organic foods to get these vitamins, or supplement.  A lot of people supplement.   We advise whole food vitamin supplements.

When you put vitamins manufactured in a lab into the body, you body doesn't recognize it as food - this is why some people take 1000s of mg of a supplement.   We recommend the type of vitamins that are combined and made of food nutrients so that the body recognizes it and absorbs what is there.   One brand of vitamins that does this is made by the Wellness Support Network®.    You can find products they sell here.

Another brand is Standard Process.   They us the chemical vitamins but combine it with whole real food so the body can absorb it better.   These vitamins are not for sale except through Health Professionals (not our idea, but the company insists that you can only buy from a professional. For a list of Health Professionals go here. 

When insufficient amounts of any vitamin are present in the body, deficiency symptoms appear.
The solution is to provide the vitamins that are missing.

We do not claim that vitamins can cure anything, but with the proper nutrition - what the body needs - you build good health - and when you build good health, disease tends to disappear.

FAT SOLUBLE VITAMINS Benefits   Foods
Is more  Effective when taken with ...
Deficiency Symptoms
Will be Depleted by
VITAMIN A and
BETA CAROTENE
Growth,  vision, healthy tissue-skin-hair, resistance to infection. Milk, butter, eggs, liver, leafy green and yellow vegetables.
Niacin, C, D, E. Pantothenic acid, zinc.
Night blindness, itching, dry skin, loss of sense of taste.
Alcohol, coffee, cortisone, mineral oil, nitrates.
VIT  D
Bones, teeth, optimum calcium-phosphorus metabolism.
Milk, cod liver oil, tuna, salmon oil, eggs.
Vitamin A, C. calcium, phosphorus.
Soft bones & teeth, spontaneous fractures, bone curvature.
Mineral oil.
VITAMIN E
Antioxidant. Protects cell membrane & tissues. Maintains circulatory system.
Vegetable oil, grains, wheat germ, lettuce.
Vitamin C, B12, manganese, selenium.
Poor muscular & circulatory performance.
Air pollution, mineral oil, birth control pills.
VITAMIN F
(Unsaturated Fatty Acids)
Influences skin, blood coagulation, Cholesterol, glandular activity.
 Vegetable oils, sunflower seeds.
Phosphorus, A, C, D, E
Acne, allergies, dry skin, brittle  hair, eczema, brittle nails.
Radiation, X ray therapy.
VITAMIN K
(Menadione)
Blood clotting (coagulation).
 Green leafy vegetables, molasses, yogurt, alfalfa.
Unknown.
Diarrhea, increased tendency to hemorrhage.
Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy.
Water Soluble VITAMINS
Benefits 
Foods
Is more effective when taken with. . .
Deficiency Symptoms
Will be depleted by..
VITAMIN B1
(Thiamin)
Heart and cardiovascular system, growth, nervous system, energy production, digestion.
Cereals, fish, lean meat, liver, poultry, milk, pork.
B-complex, B12, C.
Fatigue, poor appetite, pins and needles in legs, depression.
But you need to take Vitamin C with B1 or your teeth can loosen. 

Alcohol, coffee, excessive sugar, smoking. Physical & mental stress depletes this nutrient.
VITAMIN B2
(Riboflavin)
Healthy skin. Tissue repair. Antibody and red blood cell formation.
Cereals, yeast, milk, eggs, leafy green vegetables, lean meat.
Vitamin A, niacin, B-complex, B1.
Cracks at mouth corners, sore tongue, light sensitivity to eyes.
Alcohol, coffee, sugar, smoking. Physical & mental stress depletes this nutrient.
NIACIN
(not Niacinamide)
Healthy skin, nervous system, cell metabolism. Converts food to energy.
Cereals, yeast, lean meat, liver, eggs.
B-complex, B1, B2, B6, tryptophan.
Weakness, skin rash, memory loss, irritability, insomnia.
Alcohol, coffee, sugar, smoking. Physical & mental stress depletes this nutrient.
VITAMIN B6
(Pyridoxine)
B Complex Factor
Healthy red blood cells, gums, teeth, blood vessels, nervous system.
Cereals, wheat germ, yeast, meat, bananas, vegetables.
Vitamin C, biotin, Pantothenic acid, niacin, magnesium.
Fatigue, anemia, nerve dysfunction, irritability.
Alcohol, coffee, sugar, smoking. Physical & mental stress depletes this nutrient.
VITAMIN B12
(Cyanocobalamin)
Development of red blood cells, growth, nervous system maintenance.
Fish, lean meat, liver, milk.
Folic add. A, B1, B6, niacin, biotin, Pantothenic acid.
Anemia, weakness, fatigue, red-sore tongue, nerve degeneration
Alcohol, coffee, smoking, calcium deficiency.
BIOTIN
Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.
Egg yolk, green leafy vegetables, milk. liver, kidneys.
Vitamin A, B2, B6, niacin.
Non-specific skin rash.
Alcohol, coffee, raw egg white, antibiotics.
VITAMIN C
(real vitamin C, not ascorbic acid)
Wound healing, immune system. Maintenance of healthy gums, skin, blood.
Citrus fruits, kiwi fruit,  berries, cabbage, vegetables, tomatoes.
Vitamin A, B6, Pantothenic acid, zinc.
Bruise easily, wound healing, tooth/gum defects, aching joints.
Antibiotics, aspirin, stress (mental and physical)  cortisone. 
FOLIC ACID
(Folacin, Folate)
Production of red blood cells, tissue cells. Normal growth. Healthy intestinal tract.
Yeast, leafy green vegetables, meats.
Vitamin C, B6, B12, niacin.
Anemia, intestinal problems, pale tongue.
Alcohol, oral contraceptives, smoking, sulfa drugs. stress
PANTOTHENIC ACID
Helps convert proteins, carbohydrates, fats into energy. Immune system,
Most plant & animal food.
Folic acid, biotin, B-complex.
Weakness, depression, decreased resistance to infection
Alcohol, coffee,, stress
CHOLINE
Nerve transmission. Regulates liver & gallbladder. Cell membrane structure.
Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy.
Vitamin A, B-complex, Inositol, folic acid.
Growth problems, impaired liver & kidney function.
Alcohol coffee,, sugar
INOSITOL

Fat & Cholesterol metabolism. Nerve function.
Molasses, yeast, lecithin, fruits, meat, milk, nuts.
Choline, B-complex, B12.
Hair loss, constipation, eye abnormalities, high Cholesterol.
Alcohol, coffee
VITAMIN P
(Bioflavonoids)
Blood vessel wall maintenance, healthy capillaries and veins.
Skin and pulp of fruits, especially citrus fruits.
Vitamin C
Bleeding gums, colds, eczema.
Antibiotics, aspirin, smoking, cortisone certain drugs.
PARA-
AMINOBENZOIC
 ACID

(PABA)

Blood cell formation, pigmentation of skin and may help restore color to gray hair.
Molasses, eggs, liver, milk rice, yeast, wheat germ, bran
B complex, folic acid, C.
Constipation, depression, fatigue, headaches, irritability.
Alcohol, coffee,, sulfa drugs.

FOR A WHOLE FOOD SOURCE OF VITAMINS & MINERALS

MINERALS 

Minerals are inorganic substances that are necessary for growth, development and health.
You need small, but constant supplies.  Minerals ensure that the body functions properly.  The minerals are responsible for the body structure - i.e. bones are composed of calcium, phosphorus and fluorine.

As with vitamins, minerals are not provided in most of the food we buy due to the depleted soil
Because minerals are water soluble and are flushed out of the body, it is common to have a mineral deficiency and deficiency symptoms..  

MINERALS
Benefits 
Foods
Is more effective when taken with. . . Deficiency Symptoms
Will be depleted by...
CALCIUM
Bone & tooth development & maintenance. Muscle contraction, nerve transmission.
Milk, cheese, green vegetables.
Vitamin A, C, D, phosphorus.
Heart palpitations, muscle cramps, tooth/bone weakening.
Excess saturated fat in diet.
CHROMIUM
Carbohydrate metabolism, energy production and optimum utilization of glucose.
Yeast, whole grains, vegetable oils.
Unknown.
Poor glucose tolerance. Low blood sugar levels.
Excess iron.
COPPER
Enzyme function. Hemoglobin production.
Nuts, seeds, organ meats, raisins.
Iron, zinc, cobalt.
Anemia, fatigue, weakness, bone fragility.
Exhaust fumes, cadmium.
IODINE
Production of thyroid hormone. Regulates metabolism.
Seafood, kelp, iodized salt.
Unknown.
Enlarged thyroid gland in neck,
 
IRON
Transport of oxygen to tissues. Enzyme functions.
Whole grain cereals, nuts, green vegetables.
B6, C, B12, folic acid. Fiber increases absorption.
Fatigue, weakness from anemia, brittle fingernails.
Excess saturated fat in diet, excess protein.
MAGNESIUM
Enzyme activity. Health of heart arteries. Protein production. Nerve function.

Need of Magnesium in the Summer

Whole grains, seafood, green vegetables.
B6, C, calcium, phosphorus.
Growth failure, leg cramps, nervousness, confusion, easily angered.
Excess iron.
MANGANESE
Enzyme activity in reproduction, growth, fat metabolism.
Whole grains, eggs, nuts, green vegetables.
Not determined
Poor growth, reproductive and coordination abnormalities.
Alcohol, coffee, cortisone, diuretics, excess sugar.
PHOSPHORUS
Bone/tooth formation, muscle contraction. kidney function, nerve & muscle activity.
Eggs, fish, meat, poultry, grains, cheese.
Calcium, iron, magnesium, manganese, vitamins A & D.
Continuous thirst, dry skin, general weakness, weak reflexes.
Alcohol, phytic acid, oral contraceptives.
POTASSIUM
pH balance of blood, body-water balance, nerve and muscle function
Dates, raisins, figs, peaches, sunflower seeds.
Sodium.
Irregular heartbeat) muscular weakness. Build-up of lactic acid.
Mercury, cadmium.
SELENIUM
Antioxidant (with vit. E). Protects cell membrane and internal structures.
Whole grains, seafood, eggs, meat, brown rice.
Vitamin E.
Anemia, heart muscle enlargement, irregular beat.
Coffee, excess zinc or copper.
ZINC
Wound healing,
"nature's penicillin"- its what's in chicken soup) reproductive organ development & growth. Male hormone production.
Yeast, whole grains, liver, sunflower seeds.

Chicken Soup

Calcium, phosphorus, vitamin A, C, Vitamin D increases absorption.
Loss of sense of taste, poor growth and wound healing.
 

FOR A WHOLE FOOD SOURCE OF VITAMINS & MINERALS

 

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