Vitamin B1 is necessary for the body to make full use of its carbohydrate intake.
Sometimes called the "morale vitamin," B1 strengthens the nervous system and can improve mental attitude. It helps all kinds of stress, so the need for this vitamin increases during illness, trauma, anxiety, and post surgical periods.
Women who are pregnant, nursing, or taking birth control pills have increased needs for this vitamin B1, as do smokers, drinkers, and those who consume a great deal of sugar or caffeine.
Vitmain B1 is water soluble and must be replaced daily.
Benefits
necessary in treatment of beriberi, neutris, and alcoholism
aids digestion, particularly of carbohydrates
helps fight air- or seasickness
maintains normal functioning of the nervous system, muscles, heart
aids in treatment of herpes zoster (shingles)
helps relieve dental postoperative pain
promotes growth
improves mental attitude
repels biting insects
Natural sources:
Whole wheat, oatmeal, peanuts, bran, most vegetables, milk, rice husks, dried yeast, brewer's yeast, and blackstrap molasses.
VITAMIN B2 (RIBOFLAVIN)
Vitamin B2 helps the body digest fats, proteins, and carbohydrates and convert them
into energy it can use.
Those who may be deficient in this vitamin include people who habitually
skip meals, refuse to eat liver or green vegetables, or follow a restrictive diet
(as for ulcers, colitis, or diabetes) over a long peiod of time. Alcoholism may
also lead to B2 deficiency.
Vitamin B2 must be replaced daily.
Benefits
Helps clear up lesions of the mouth, lips, skin, genitalia
Vitamin B3 is necessary for a healthy nervous system and proper brain function.
A lack of this vitamin can cause negative personality changes.
Vitamin B3 is also essential for the body to produce cortisone, thyroxine,
insulin, and male and female sex hormones.
The body can usually produce its own vitamin B3, but only if it is receiving
enough vitamins B1, B2, and B6, If you are taking extra vitamin B3, you may notice a flushing and itching of the skin -
this is normal and should not last long.
Vitamin B3 must be replaced daily.
Benefits
combats pellagra, confusion, digestive difficulties, and blotched skin; relieves such symptoms as perceptual changes ("hearing things" or "seeing
things" that aren't there).
counteracts arteriosclerosis (hardening of the arteries)
reduces cholesterol
increase circulation and reduces high blood pressure
helps prevent or make less severe migraine headaches
promotes a healthy digestive system and alleviates digestive problems
eliminates canker sores and improves skin's general appearance
eases some sttacks of diarrhea
sometimes helps eliminate bad breath
Natural sources:
Liver, lean meat, kidney, fish, eggs, the white meat of poultry, whole wheat, yeast,
wheat germ, roasted peanuts, avocados, dates, figs, prunes.
VITAMIN B5 (PANTOTHENIC ACID)
Vitamin B5 is necessary in the production of various hormones.
It is also used to build antibodies ant to convert foods into useable energy.
It helps in the production of new cells and the maintenance of normal growth and resistance to stress.
Vitamin B6 is primarily useful in assuring proper chemical balance in the blood and body tissues.
It is essential in helping the body produce niacin (vitamin B3),
so a shortage of B6 maybe indicated by the symptons of B3 deficiency.
It also helps the body convert fats and proteins into useful energy, and
it helps maintain salt and water balances.
Vitamin B6 is necessary for the production of antibodies and red blood cells.
Those whose diets are high in protein and women who take birth control pills
are likely to need extra vitamin B6.
Vitamin B6 must be replaced daily.
Necessary for production of HCL.
Benefits
Helps treat anemia
alleviates nausea, specifically morning sickness
controls cholesterol level in blood
reduces muscle spasms, particularly cramps and numbness which occur at night
promotes healty skin, teeth, muscles, and nerves
helps prevent kidney and gallstones
builds resistance to ear infections
eases air- and seasickness
aids digestion
Natural sources:
Lean meats, liver, kidney, heart, milk, eggs, soyabeans, nuts, yeast, wheat bran,
cantaloupe, bananas, molasses, and leafy green vegetables.
VITAMIN B12 (CYANOCOBALAMIN)
Vegetarians risk deficiency in vitamin B12 and so should supplement their diets with this vitamin. Women who are pregnant or nursing also benifit from additional B12.
Because it is sometimes difficult for the body to absorb B12, it should be combined with calcium.
Vitamin B12 is effective in very small doses.
Benefits
prevents anemia
helps ease asthma
promotes growth and increases appetite in children
prevents eye damage, particularly from smoke or pollution
The essential requirement for vitamin B15 has not been proved. It is
enthusiastically used in Russia, but the U.S. Food and Drug Administration
has given some resistance to its sale in the United States.
Some people become slightly nauseated for a little while after starting
to take B15, but this usually lasts only a few days. Taking the vitamin
after the day's largest meal helps ease this nausea.
B15 acts more effectively if taken together with vitamins A and E. Russains recommend taking 50 mg three times a dayfor 90 days, cutting
back then to one a day.
Benefits
stops the craving for liqour
speeds recovery from fatigue
protects against pollutants
helps lower cholesterol level
increases immunity to infections
relieves symptons of angina and asthma
helps prevent cirrhosis
aids in easing hangovers
mental disorders
Natural sources:
Whole grains, whole brown rice, pumpkin seeds, sesame seeds, yeast.
VITAMIN B17 (LAETRILE)
Vitamin B17 is very controversial. It has been rejected by the U.S.
Food and Drug Administration, and its use in cancer treatment is legal only
in parts of the United States.
Massive doses of B17 should never be taken all at once. It is better to
take small doses at different times during the day. It is recommended to
take in addition to B17 large doses of vitamin A
(in emulsion form) and large doses of enzymes.
Benefits
may aid in preventing or controlling some cancers
Natural sources:
The pits of apricots, cherries, peaches, plums, nectarines, apples, and
various types of seeds.
VITAMIN B FACTORS (INOSITOL)
Inositol seems to be most effective when taken together with other
vitamins, particularly vitamin E, choline, and biotin.
Inositol appears to be important in the proper function of the heart,
eyes, and brain.
Benefits
prevents eczema
promotes healthy hair and helps prevent hair loss
regulates cholesterol levels and aids in treatment of atherosclerosis
aids in redistribution of body fat
builds resistance to cirrhosis of the liver
helps in treatment of nerve damage from some types of muscular dystrophy
counteracts negative effects of caffeine
constipation
Natural sources:
Organ meats (liver, heart, brains), peanuts, dried lima beans, yeast,
molasses, wheat germ, raisins, cantaloupe, grapefruit, cabbage.
VITAMIN B FACTORS (CHOLINE)
Choline is necessary in liver development and in maintaining the
functions of both liver and kidney.
It is also required in the thin covering of nerve fibres - a deficiency
of choline can damage the nerves and so impair body functions.
Benefits
helps control cholesterol
sustains healthy nerves, kidneys, liver
maintains muscles
helps control blood pressure
aids those nerve impulses that effect memory
assists liver in eliminating poisins from the blood
Natural sources:
Organ meats, egg yolks, yeast, wheat germ, peanuts or peanut butter,
green leafy vegetables, various seeds, soybeans, and fish.
VITAMIN B FACTORS (FOLIC ACID)
Folic acid is most effective when taken together with vitamin B12. In turn, it is necessary for the full effectiveness of
vitamins A, D, E , and K.
Those who should increase their folic acid intake include people who take
large doses of vitamin C, women who are pregnant
(particularly just before delivery) or nursing, women who take birth
control pills, and persons who drink alchoholic beverages.
Benefits
helps prevent anemia
improves lactation
aids in reducing pain
protects against intestinal parasites and food poisoning
sometimes helps delay the graying of hair (when used with pantothenic acid and PABA)
Vitamin C is essential for the body to produce collagen, which is the
substance that bonds cells together. Maintaining vitamin C in your body
therefore helps preserve and mend the connective tisues (tendons and
cartilage- including the cartilage between the spinal discs), bones,
muscles and blood vessels.
Vitamin C also helps the body to use iron.
You need extra vitamin C if you:
- smoke
- take asprin often
- live or work in a city or other environment with carbon monoxide in the air
- take birth control pills.
Vitamin C must be replaced daily.
Benefits
prevents scurvy
helps prevent or make less severe the common cold
promotes healing of wounds, burns, and bone fractures
increases resistance to infections, fatigue, and low temperatures
aids in prevention of internal bleeding, from ulcers to simple bruises
helps guard against anemia
maintains solid bones and teeth
promotes healthy gums
helps relieve back problems and related discomforts
acts as a mild diuretic
helps body meet various stresses
encourages healing after surgery
aids in decreasing cholesterol level in the blood
reduces discomforts of allergies
gives a high resistance to cancer
fights also against cataracts, cystitis, pyorrhea, aging,
diabetes, and gallstones.
Vitamin D is necessary for the body to build calcium in the bones.
It is also required to release the calcium for the body's use. Because of
this, vitamin D deficiency is usually related to calcium deficiency
conditions.
We can receive vitamin D directly from the sunshine as well as through
diet. Those whose clothing, environment, or work schedules limit their
exposure to the sun should probably increase the vitamin D in their diets.
It should be noted that once a suntan is established, the skin no longer
absorbs vitamin D from the sun.
Women who are pregnant or nursing need extra vitamin D, as do children
who are still growing.
Benefits
prevents rickets
helps prevent osteomalacia and some irregularities in heartbeat
builds strong bones and teeth
aids in producing blood plasma
is effective in treatment of keratoconus (distention of the cornea)
Milk, dairy products, ultraviolet sun rays, egg yolk, fish liver oils, sardines herring, salmon, tuna.
VITAMIN E
Vitamin E acts to control the unsaturated fatty acids in the body; it
affects virtually all body tissues.
Vitamin E is more potent when taken together with selenium.
Vitamin E boosts the action of vitamin A.
Those who drink cholrinated water and women who are pregnant, nursing,
taking birth control pills, or going through the menopause need extra
vitamin E.
Vitamin E may be applied directly in treatment of wounds or other skin
disorders.
Vitamin E should be replaced regularly.
Benefits
strengthen and protects reproductive, muscular, circulatory, skeletal, and nervous systems
The unsaturated fatty acids provide the body with fats in a form which
can be used. They also aid in burning up the saturated fats already in the
system.
Vitamin F is best absorbed if taken with vitamin E.
Those whose diets include a great deal of carbohydrates need
additional vitamin F.
Benefits
prevents eczema and acne
aids in weight reduction
helps control cholesterol levels
encourages healthy hair and skin
provides some protection against negative effects of x-rays
Mayor sources of Lecithin are soybeans, though traces are also found
in all vegetable oils, such as corn and wheat germ oil. Soybean is most
desirable because of its high protein content and availability.
Benefits
Breaks down fat and cholesterol
Brain food
Lowers blood pressure
Increases gamma globulin in the blood
Helps fight infection
Skin disturbances such as eczema, acne and psoriasis
Combination of vitamin E and Lecithin found useful in lowering the requirements of insulin in diabetics
Lecithin becomes rancid very easily and should be kept refrigerated at all
times. If it becomes rancid, it can do more harm than good. One of the ways
of taking Lecithin is in the form of gelatin capsules as they have been
hermetically sealed, giving extra protection against the problem of
rancidity.
VITAMIN H (BIOTIN)
Vitamin H helps the liver produce lipids (fats) and promotes the
conversion of food into energy. Vitamin H is necessary to utilize vitamin C. Raw egg whites counteract vitamin H, so
those who eat or drink mixtures containing raw egg should increase their
vitamin H.
Besides its uses in the human body, vitamin K acts as an excellent
preservative for food. It does not alter the taste or appearance of the
food it preserves.
Vitamin P is essential for the proper absorption and use of vitamin C. These two vitamins work together to
strengthen capillaries and the connective tissues.
When you buy natural vitamin C you usually get
vitamin P as well.
Two well-known members of this Bioflavonoids complex are Rutin and Hesperidin.
Benefits
prevents bruising
helps treat edema and dizziness which result from inner
ear infections
builds resistance to infections
prevents bleeding gums
helps prevent miscarriage
helps to build immunity to cancer
eases and speeds recovery from influenza and the common cold
helps counteract hemorrhages caused by anticoagulant drugs
Citrus fruits (primarily the white skin and the segment membranes),
apricots, blackberries, cherries, grapes, plums, rose hips.
PABA
PABA helps the body make folic acid and use pantothenic acid (vitamin B5).
It is destroyed by some antibiotics and sulfa drugs, so PABA intake
should be increased while taking those medications.
Benefits
helps prevent eczema
aids in healing and relieving pain of burns
keeps skin healthy and helps prevent wrinkles
screens the sun and prevents sunburn when applied directly to
the skin
helps restore natural hair color
Natural sources:
Organ meats (liver, kidney), yeast, whole grains, wheat germ, bran.
VITAMIN T
Very little research has been done for this vitamin.