Vitamins are potent organic compounds which are found in small concentrations in foods. They perform specific and vital functions in the body chemistry.

They cannot be manufactured or synthesized by the organism and their absence or improper absorption results in specific deficiency disease. It is not possible to sustain life without all the essential vitamins. In their natural state they are found in minute quantities in organic foods.

Vitamins and minerals are needed in minute quantities by the body but are essential for normal growth, muscle response, health of the nervous system, digestion, production of hormones, and metabolism of nutrients. Vitamins often act as coenzymes and minerals are constituents of bones, teeth, soft tissue, muscles, blood, and nerve cells. There are two kinds of vitamins: water-soluble—B complex, C, the bioflavonoids, and beta carotene—that are easily eliminated from the body; and fat soluble—A, D, E, and K— that can accumulate if an excess is ingested. Vitamins and minerals can be supplied by a varied diet of fresh fruits and vegetables, whole grains, legumes, nuts and seeds, fish, and low-fat animal
products.
Approximately 90% of the body’s vitamin A is stored in the liver with small amounts deposited in the fatty tissues, lungs, kidneys, and retinas. Under stressful conditions the body uses this reserve supply if it doesn’t receiving enough of the vitamin from the diet. The liver needs a sufficient supply of zinc in order to mobilize and release stored vitamin A into the bloodstream.

 

 

VITAMINS

Vitamin A

Vitamin A is essential in the formation of visual purple, a pigment found in the retina of the eye that is needed for vision at night. Health and the resiliency against infection of the outer skin, and internally of the mucous membranes that line the respiratory, gastrointestinal, and urinary tracts as well as the mouth, nose, and ears depend on vitamin A. The vitamin is an antioxidant and may be important in preventing cancer of the lungs and cervix in women. It helps cells reproduce normally. Vitamin A is fat-soluble and can accumulate in the body becoming toxic if more than 50,000 IU are ingested daily. Pregnant women should not take more than 10,000 IU each day.
Approximately 90% of the body’s vitamin A is stored in the liver with small amounts deposited in the fatty tissues, lungs, kidneys, and retinas. Under stressful conditions the body uses this reserve supply if it doesn’t receiving enough of the vitamin from the diet. The liver needs a sufficient supply of zinc in order to mobilize and release stored vitamin A into the bloodstream. The liver converts beta carotene obtained
from foods into vitamin A. Carotene is nontoxic and along with other carotenoids is an antioxidant and offers more protection against cancer than vitamin A by itself. These other phytochemicals include alpha carotene, lutein, lycopene, zeaxanthin, and cryptoxanthin and are found in the red, yellow, and orange pigments of fruits and vegetables.

 

B COMPLEX

Foods that are especially rich in one of the B vitamins will also contain several other members of the complex as their functions in the body are closely interrelated. The B vitamins are also made by bacteria in the intestinal tract. The complex is most important for the health of the nervous system. B vitamins have a role in the metabolism of carbohydrates, fats, and protein, and are essential for maintaining the muscle tone of the gastrointestinal tract and heart. The B vitamins are water-soluble. They are not stored in the body in any great quantity and need to be supplied daily by the diet. The need for the complex increases during chronic illnesses, stress, and when alcohol, tobacco, and recreational drugs are used. Taking a single B vitamin should be accompanied by the complex in order to avoid an imbalance or deficiency of the others.

 

Vitamin B1 (thiamine)

Mental efficiency, health, and a feeling of wellbeing are dependent on thiamine. It is required for nerve cells to function normally. It is essential for the formation in every cell of adenosine triphosphate (ATP), the energy fuel that the body runs on. The vitamin easily dissolves in water, is vulnerable to heat during cooking, and to baking soda and powder in baked goods. It is a component of the germ and bran of wheat, the husk of rice, and that portion of all grains that is commercially milled out to give the grain a lighter color and finer texture.

 

Vitamin B2 (riboflavin)

Riboflavin is a constituent of enzymes involved in cell respiration. It is also necessary for the maintenance of good vision and healthy skin. The vitamin helps convert carbohydrates to ATP, the
energy fuel. It has a yellow pigment and colors the urine.

 

Vitamin B3 (niacin)

Niacin is a coenzyme involved in the metabolism of proteins, fats, and carbohydrates. Besides its
presence in food, the vitamin is manufactured in the body from the essential amino acid tryptophan. It is important for blood circulation and reducing cholesterol levels in the blood. Large doses cause a flushing of the skin as a result of the dilation of blood vessels but the effect is not harmful. A form of niacin, niacinamide, does not cause any skin sensations, however, large doses can damage the liver and cause depression in some people. The form inositol hexanicotinate lowers serum cholesterol without harming the liver. Doses of the vitamin should not exceed 1000 mg a day, unless under the supervision of a physician. High doses of niacin should not be taken during pregnancy, or in cases of ulcers, gout, diabetes, gallbladder or liver diseases, or recent heart attack.

 

Vitamin B6 (pyridoxine)

Pyridoxine is extremely important in the development of the nervous system. It helps process amino acids and is involved in the production of serotonin, melatonin, and dopamine. The vitamin has been used to reduce morning sickness during pregnancy. A hormonal shift leading to PMS (premenstrual
syndrome) in women, and nerve compression injuries such as carpal tunnel syndrome, have been helped by the vitamin. Because of its role in fat metabolism, a deficiency is associated with atherosclerosis. A lack of the vitamin can cause depression. Oral contraceptives can create a pyridoxine
deficiency, and much of the vitamin is lost in the processing of foods and is not one of the vitamins that is replaced in so-called “enrichment.” Nerve damage has been observed in individuals taking more than 300 mg a day.

 

Vitamin B12

Absorption of B12 depends on the presence in the stomach of the intrinsic factor, a mucoprotein enzyme. Autoimmune reactions in the body may either bind the intrinsic factor to prevent B12 absorption or prevent cellular ability to produce the enzyme. B12 is closely related to the activity of four amino acids, pantothenic acid, and vitamin C. It also helps iron function better in the body and aids folic acid in the synthesis of choline. It has a role in the production of DNA and RNA, which are the body’s genetic material, and in s-adenosyl-L-methionine (SAMe), a mood altering substance. The vitamin, along with folic acid, regulates homocysteine levels. Homocysteine is an amino acid which, in excess, is associated with heart disease, stroke, osteoporosis, and Alzheimer’s disease. The vitamin is found in meats, fish, eggs, and milk and is not provided in vegetarian diets. Sublingual and nasal forms are effective as supplements. The daily recommended dose is 2 to 3 mcg.

 

FOLIC ACID

Folic acid is involved in the duplication of chromosomes during cell reproduction, a process that is accelerated during pregnancy when new tissue is being formed. The vitamin is important in preventing birth abnormalities such as neural tube defect which involves poor brain and spinal cord development, and mental disorders that may be obvious or may be subtle in effect and not noticed at birth or in infancy but become evident later in life. It can help in preventing cleft palate.
Folic acid regulates blood homocysteine levels, an amino acid associated with risk of heart disease, strokes, osteoporosis, and Alzheimer’s disease. It is necessary for the production of the mood related substance SAMe. Birth control pills and diets high in fat and refined carbohydrates can cause a folic acid deficiency. The vitamin is easily destroyed by high temperatures..

 

PANTOTHENIC ACID

There is a close correlation between pantothenic acid tissue levels and function of the adrenal glands. The adrenals are, for example, important in responding to stress. Pantothenic acid is a part of the energy cycle and the production of acetylcholine, a neurotransmitter. It is involved in cholesterol and hormone synthesis. The vitamin is widely available in almost all natural foods; however, food processing destroys substantial amounts. Fifty percent of pantothenic acid is lost in the milling of grains and 37% in meat during cooking.

 

BIOTIN, CHOLINE, INOSITOL, AND PABA

These vitamins have been isolated in foods and their chemical structures identified as part of the B group, although the activity of para amino benzoic acid (PABA) is quite different from other B vitamins. Biotin acts as a coenzyme in the metabolism of fats, carbohydrates, and protein. Prolonged use of antibiotics and antiseizure medicines interfere with its production. It is destroyed by raw egg white.
The vitamin strengthens brittle nails and lowers blood glucose levels preventing diabetic neuropathy. Deficiency symptoms include fatigue, lack of appetite, dermatitis, hair loss, anemia, nausea, and depression. Choline and inositol are constituents of lecithin and are primarily associated with the use of fats and cholesterol in the body and for cell membrane integrity. Choline is a component of acetylcholine,
a neurotransmitter in the brain, and has been helpful in treating neurological and psychological disorders. Inositol is also involved in nerve transmissions. Diabetics excrete the vitamin at a rate greater than normal. PABA occurs in combination with folic acid and plays an important role in determining skin health, hair pigmentation, and health of the intestines.

 

Vitamin C (ascorbic acid)

Vitamin C is necessary for the formation of collagen, the connective tissue in skin, ligaments, and bones, and is important for the healing of wounds. The vitamin aids in forming red blood cells and preventing hemorrhaging and bleeding gums. It maintains the activity of white blood cells which act as bacteria fighters, but too high amounts of C reverses that effect and white blood cells actually become less active. Vitamin C acts as an inhibitor of histamine, a compound that is released during allergic reactions.
Vitamin C has shown protective effects against heavy metal exposure, pesticides, and food additives
such as nitrates which have been associated with cancer. The vitamin is an antioxidant, protects LDL cholesterol from oxidative damage, supports the immune system, and helps prevent cancer. Recent studies have shown vitamin C affects nitric oxide activity, which is important in the dilation of blood vessels beneficial in preventing artery spasms leading to heart attacks and in lowering blood pressure.2
Birth control pills and aspirin deplete the tissues of vitamin C. Ingestion of above 100 mg at
one time results in decreased efficiency of absorption and an increased rate of excretion of unmetabolized ascorbic acid. Tissues reach saturation at 200 to 250 mg. Large doses may inactivate
vitamin B12, have caused demineralization of bones in animals, may prevent the absorption of
calcium, interfere with the absorption of copper, and result in the formation of kidney stones.
The bioflavonoids are part of the C complex and enhance the effectiveness of vitamin C. They
are important in increasing the strength of the capillaries and regulating their permeability. Some act as antihistamines, have antiviral, anticancer, and anti-inflammatory properties, and protect LDL cholesterol from oxidative damage. Bioflavonoids are categorized as isoflavones, anthocyanins, flavans, flavonols, flavones, and flavanones. Subcategories include rutin, hesperetin, eriodictyol, quercetin (in onions), quercetrin, hesperidin, and genistein (in soy), and are found in the edible portions of fruits and
vegetables and in the white segments of citrus fruits..

 

Vitamin D

Vitamin D is necessary for the absorption of calcium from the intestinal tract reducing its urinary loss, and for the assimilation of phosphorus which is required in bone formation. The vitamin aids in the synthesis of enzymes in the mucous membranes that are involved in the transport of calcium. When the skin is exposed to ultraviolet radiation, vitamin D is formed from a cholesterol derivative and absorbed into the circulatory system.
The more pigment there is in the skin, the less of the vitamin is produced. Vitamin D is involved in cell reproduction, blood cell formation, and enhances the immune system. It is needed for regulating glucose. Dietary sources of vitamin D are egg yolks, butter, fortified milk, and fish livers or oil. After absorption, vitamin D is transported to the liver for storage and deposits are found in the skin, brain, spleen, and bones.
Excessive amounts may cause a rise of calcium and phosphorus in the blood and excessive excretion
of calcium in the urine. This may lead to calcification of soft tissues and of the walls of the blood vessels and kidney tubules, a condition called hypercalcemia. Too much vitamin D for prolonged periods can result in weight loss, headaches, and kidney stones.

 

Vitamin E

Vitamin E plays an essential role in cellular respiration of all muscles. This makes it possible for muscles and their nerves to function with less oxygen, thereby increasing endurance and stamina.
Studies have shown that vitamin E can reduce the stickiness of blood preventing its tendency to form blood clots. It also acts as a powerful antioxidant and protects LDL cholesterol from oxidation. Recent studies have shown vitamin E supplementation of 100 IU daily for 2 years reduced the risk of heart attack3 and in another, 400 to 800 IU daily produced a 77% drop in nonfatal heart attacks.4 The d-alpha form of supplemental E is natural and more effective than the synthetic dl form. The gamma tocopherol
may better protect against oxidation and supplements should include the mixed tocopherols.
In animal studies, rats were exposed to ozone levels that are normally found in industrial areas. Ozone is a single reactive oxygen molecule that does much injury to cellular structures. Those that received little of the vitamin had the most damage, those given larger doses essentially had no damage. Tissue damage can also occur from the diet; the same reactive oxygen molecules are present when unsaturated vegetable oils are exposed to air and heat and become rancid. The antioxidant properties of vitamin E may retard the aging process. Topically the vitamin can reduce scar formation (applied after the wound has closed) from burns, surgery, or other injuries.
Vitamin E is a fat-soluble vitamin, absorbed in the presence of bile salts and fat. From the intestine, it is absorbed into the lymph and transported in the bloodstream as tocopherol to the liver where high concentrations are stored. It is also stored in the fatty tissues, heart, muscles, testes, uterus, blood, and adrenal and pituitary glands. The vitamin is one of a group of compounds called tocopherols which include beta, delta, epsilon, gamma, and zeta. Vitamin E is mainly found in the oily portions of foods like whole grains and seeds. The milling process reduces vitamin E content by as much as 85%. The vitamin has a tendency to raise blood pressure if given in supplemental form, therefore, initial intake should be low and gradually increased. High doses can interfere with iron metabolism; at dosages of 300 to 400 IU a day, nausea, intestinal distress, fatigue, weakness, and urinary abnormalities may be experienced in some individuals.

 

Vitamin K

Vitamin K is necessary for the formation of prothrombin, a chemical required in blood clotting. It is also involved in a body process, phosphorylation, in which phosphate, when combined with glucose, passes through the cell membranes and is converted into glycogen. It is involved in bone formation by transporting calcium. The vitamin is absorbed in the upper intestinal tract with the aid of bile salts, transported to the liver and stored in small quantities. Besides dietary sources, it is manufactured in the intestinal tract by certain bacteria. Synthetic vitamin K can be toxic. Supplemental vitamin K can interfere with the actions of some blood thinners.

 

Minerals

 

Calcium

Calcium is the most abundant mineral in the body. Ninety-eight percent is found in the bones, 1% in teeth, and 1% in other tissues. When the body is at rest, calcium is pulled out of the bones to be used elsewhere, establishing the importance of daily adequate intake of the mineral and of exercise. Calcium helps regulate nerve transmissions and along with magnesium, is important for cardiovascular health. If muscles do not have enough calcium, they cannot contract or if contracted, do not relax, which results in cramps.
The mineral is good for relaxation and improves the quality of sleep. During the hormonal shifts of menopause, the dominance of the parathyroid hormone causes calcium to be removed from bone resulting in osteoporosis. Requirements for calcium may vary depending on how much each individual absorbs and retains. Pregnant women need to ingest at least 1200 mg a day, especially in the last two months because over half of the calcium in an infants body is deposited at that time. Moderate amounts of protein, lactose, and butterfat enhance absorption of calcium, therefore, low-fat rather than nonfat milk products should be part of the diet, especially for children.
Excess protein in the diet causes a urinary loss of calcium. High intakes of calcium interfere with the absorption of other minerals including iron, zinc, and manganese, disrupt the functioning of the nervous and muscular systems, and may prevent blood coagulation.

 

Chromium

A trace element, chromium is essential in producing a substance called glucose tolerance factor (GTF) which is important in the utilization of insulin, a hormone that stabilizes blood sugar levels. The mineral is also involved in the synthesis of fatty acids and cholesterol. Eating refined sugar can cause depletion of body chromium as sugar lacks sufficient amounts of the mineral for its own digestion. The chromium content of refined sugar is 0.02 parts per million (ppm) whereas the by-product, molasses, has 0.2 ppm;
sugar cane juice has approximately 0.1 ppm.

 

Copper

Copper assists in the formation of hemoglobin and red blood cells by facilitating the absorption of iron and may protect against atherosclerosis. Iron metabolism depends on copper. Zinc and copper have similar elemental properties and have a balancing effect on each other. Both are related to the functioning of the nervous system and compete in the intestinal tract for absorption. Excess zinc supplementation affects the absorption of copper. Too much vitamin C can impair its metabolism. Copper is a component of superoxide dismutase (SOD), an antioxidant enzyme; and it is necessary for the production of ATP, adenosine triphosphate, the body’s energy source. Synthesis of collagen, certain hormones, and enzymes depend on copper. High levels of copper may aggravate PMS and it can be increased by the use of birth control pills. Excess copper can cause mental and emotional problems and may be prominent in schizophrenia. Anemia not helped by iron may be an indication of elevated copper levels.
 Serum copper, elevated by estrogens, rises progressively during pregnancy and takes several months to return to normal after delivery, during which time the mineral could be a factor in the depression and psychosis women often experience right after giving birth. Excess copper may be getting into the diet from contaminated food and water and copper pipes through which drinking water flows.

 

Iodine

Iodine aids in the development and functioning of the thyroid gland and is an integral part of thyroxine, a principal hormone produced by the thyroid gland. Thyroid hormones are important for normal cellular metabolism. Sea plants and animals absorb iodine from seawater and are good sources of the mineral.

 

Iron

At the center of a hemoglobin molecule is iron and when combined with oxygen, it gives arterial blood its bright red color. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic life functions. Iron is also necessary for the formation of myoglobin, found only in muscle tissue, which supplies oxygen to the muscle cells.
Significant amounts of iron can be lost during menstruation and needs are higher for pregnant women. Protein and vitamin C aid in the absorption of iron by chelating or attaching onto the iron ion and carrying it across the intestinal walls. Excess iron can accumulate in the body to toxic levels. Take iron supplements only on the advice of a physician.

 

Magnesium

Along with calcium, magnesium is found in bones and is important in the conduction of electrical impulses of the muscles and nerves. Magnesium, like calcium, is a relaxant yet either one in excess
causes a malfunction of the nervous system. Keeping both minerals in balance is important. Most magnesium is found in the cell where it activates the enzymes necessary for the metabolism of carbohydrates and amino acids. It is involved in insulin secretion and function. Magnesium has been shown to reduce hyperactivity in children who had low magnesium levels. It may improve vision in glaucoma patients, lower blood pressure, and may be a factor in chronic fatigue syndrome. The mineral is refined out of many foods and amounts are lost during cooking of foods.

 

Manganese

Manganese plays a role in activating numerous enzymes and in skeletal development involving
connective tissue which provides the framework for bone and its growth. Along with zinc, the mineral lowers serum copper levels and balances histamine levels, a substance that is released during allergic reaction. Manganese stimulates activity of the antioxidant enzyme SOD, or superoxide dismutase, and helps maintain glucose levels.

 

Potassium and sodium

Potassium and sodium exist in important ratios, potassium concentrated inside the cell and sodium remaining outside. They regulate water balance in the body and their equilibrium enables them to
stimulate nerve impulses for the heart and other muscle contractions. Depletion of either element
would depress cell response. The typical American diet of processed and convenience foods do not contain sufficient amounts of potassium creating an imbalance between the two minerals.
Diuretics can cause an excessive urinary loss of  potassium. An excess of sodium is related to high
blood pressure and fluid retention which taxes the heart and kidneys.

 

Selenium

Selenium is a natural antioxidant and appears to preserve the elasticity of tissues by delaying oxidation
of polyunsaturated fatty acids. It supports the immune system, protects against cancer, is a factor in fertility, and is necessary for the production of prostaglandin, a substance that affects blood pressure.
Selenium content of foods depends on the extent of its presence in soil whether directly as plant food or indirectly as animal products when selenium levels are derived from feed. Sulfur content in commercial fertilizers inhibits plant absorption of the mineral. Refining, processing, and cooking of foods reduce selenium levels. High doses are toxic and no more than 300 mcg a day are recommended.

 

Zinc

Zinc is a constituent of at least 25 enzymes involved in digestion and metabolism. It is a component of insulin and essential in the synthesis of nucleic acids which control the formation of different proteins in the cell. Zinc is important for the proper development of the reproductive organs and normal functioning of the prostate gland. The mineral speeds the healing of wounds and bone fractures, keeps the skin healthy, and is involved in the formation of keratin, a substance in hair and nails. It supports the immune system and protects against free radicals.
Zinc content of foods depends on soil content. Chemical fertilizers impair its absorption intoplants. The milling process removes substantial amounts of the mineral. Although moderate doses enhance immunity, excessive amounts depress it. It is recommended that no more than 100 mg be taken daily.

 

Water

Respiration, digestion, assimilation, metabolism, elimination, waste removal, and temperature regulation are bodily functions that can only be accomplished in the presence of water. Water is essential in dissolving and transporting nutrients such as oxygen and mineral salts via the blood, lymph, and other bodily fluids. Water also keeps the pressure, acidity, and composition of all chemical reactions in equilibrium.
Only oxygen is more essential than water in sustaining the life of all organisms. Human beings can live around 5 weeks without protein, carbohydrates, and fats but just 5 days without water in a moderate climate. Its circulation between the blood and bodily organs is perpetual and always maintained in proper balance; however, a certain amount is eliminated daily through evaporation or excretion and must be replaced. Most of this water is removed by the kidneys, through which the entire blood supply passes and is filtered 15 times each hour. Whenever the body becomes overheated, two million sweat glands excrete perspiration which is 99% water. The heat of the blood evaporates the sweat, cooling the body and keeping the internal organs at a constant temperature. A minimal but consistent loss of water occurs during the processes of breathing and tearing. Moisture is breathed out from the water-lined nasal passages and the lungs. Dry air draws off more water than humid air. Tiny tear ducts carry a liquid solution to the upper eyelids, which lubricate the eyes 25 times every minute. The tears then pass down to the nose where they evaporate.
To replace lost water, approximately 3 qt is needed by the body each day under normal conditions. More strenuous activity, a high climate temperature or a diet too high in salt may increase this requirement. The sense of thirst is controlled by a part of the forebrain called the hypothalamus. Metabolic water is produced as a by-product of the food combustion process yielding as much as a pint per day. Foods can provide up to 11⁄2 qt. For example, fruits and vegetables are more than 90% distilled water. Even dry
foods like bread and crackers are 35 and 5% water, respectively.
Drinking water is the other source of replenishment. Municipal water treatment systems are mainly concerned with disinfection and do not remove most chemicals. Because of environmental pollution,
there is probably not a water source that is not contaminated to some degree. The most efficient removal and reduction of the widest range of contaminants is in bottled water, purified by ozone, reverse osmosis, and distillation, or a combination. Needed minerals do not have to be obtained from drinking water as they are found in a wide range of foods in a varied and wholesome diet.