Vitamins: Micronutrients

Vitamins are organic compounds that are needed in small amounts to sustain life. There are 12 vitamins needed in the human body. Most vitamins come from food. Each organism has different vitamin requirements. For instance, dogs can produce enough vitamin C to live but humans can’t.

Vitamin A prevents night blindness, It is important in the formation of bones and teeth. It is an antioxidant , helping to protect against cancer and other diseases. Vitamin A has a class of compounds: carotenoids, beta-carotene is the most well known. Beta-carotene also aids in cancer prevention.

On the other hand, too much Vitamin A is toxic to the liver.

Great sources of Vitamin A:

• asparagus
• beet greens
• apricots
• broccoli
• cantaloupe
• carrots
• garlic
• kale
• papayas
• peaches
• pumpkin
• red peppers
• spinach
• sweet potatoes
• cayenne
• fennel
• parsley
• peppermint

B complex help maintain nerves, skin, eyes, hair and healthy muscle tone. B vitamins are even more important as we age as they are not as absorbed as well. B vitamins have been found depleted in people with Alzheimer’s disease. B vitamins work as a team and usually if deficient in one, deficient in another.

The team of B’s include B1(thiamine) B2(riboflavin) B3 (niacin) B5 (pantheon if acid) B6 (pyridoxine) and B12 (cyanocobalamin).

Great sources of Vitamin B1: *herbs

• brown rice
• egg yolks
• legumes
• liver
• peas
• pork
• poultry
• whole grains
• asparagus
• oatmeal
• brussels sprouts
• plums
• dried prunes
• kelp
• most nuts
• raisins
• cayenne*
• chamomile*
• nettle*
• peppermint *
• parsley*
• rice bran

Great sources of Vitamin B2:

• cheese
• egg yolks
• fish
• meat
• spinach
• mushrooms
• avacado
• nuts
• alfalfa
• cayenne*
• fennel*
• sage*
• ginseng*

Great sources of Vitamin B3 include:

• broccoli
• carrots
• cheese
• peanuts
• tomatoes
• whole wheat
• potatoes
• licorice*
• parsley*
• rose hips*
• chickweed*

Great sources of Vitamin B5 include:

• beef
• eggs
• mushrooms
• nuts
• salt water fish
• legumes

Great sources of Vitamin B6 include:

• carrots
• chicken
• peas
• fish
• sunflower seeds
• walnuts
• alfalfa*
• catnip*

Great sources of Vitamin B12 include:

• Brewers yeast
• clams
• eggs
• dairy
• seafood
• sea vegetables dulce, kelp, nori
• alfalfa*
• hops*

Vitamin C is an antioxidant that is required for at least 300 metabolic functions in the body including tissue growth and repair, adrenal gland function, healthy gums and aids in the production of anti-stress hormones. Vitamin C helps heal wounds and burns and is needed in the formation of collagen. This vitamin increases the absorption of iron. It also works together with E and beta-carotene for a better use and effect.

Some of the things that can reduce your absorption of this vitamin include alcohol, analgesics, antidepressants and oral contraceptives.

Great sources of Vitamin C include:

• Sweet peppers
• onions
• oranges
• lemons
• mangos
• pineapples
• alfalfa*
• cayenne*
• fennel seed*
• horseradish*

Vitamin D has vitamin and also hormone properties. We need D to absorb calcium and phosphorus more effectively. We need D for growth and development. It protects against muscle weakness. It is important in the prevention and treatment of some cancers and osteoarthritis and is necessary for thyroid function and normal blood clotting.

Many people in the upper third of the United States do not get enough from the sun so should pay extra attention.

Great sources of Vitamin D include:

• fish liver oil
• dairy
• eggs
• butter
• dandelion greens
• oatmeal
• SUNSHINE (15 minutes a day)
• alfalfa*
• nettle*
• parsley*

Vitamin E is an antioxidant that is important in the prevention of cancer and cardiovascular disease. E is needed for healing and reducing scarring from wounds. It promotes healthy hair, skin and nails. Vitamin E has been shown to protect against eighty diseases.

Great sources of Vitamin E include:

• cold pressed vegetable oils
• dark green leafy vegetables
• legumes
• nuts and seeds
• brown rice
• eggs
• milk
• oatmeal
• alfalfa*
• flaxseed*
• nettle*
• rose hips*

Vitamin K is needed for bone formation and repair. IT plays an important role in the intestines and aids in converting glucose into glycogen for storage in your liver.

Taking antibiotics inhibits its absorption.

Great sources of Vitamin K are:

• asparagus
• molasses
• broccoli
• brussels
• cabbage
• leafy greens
• green tea*
• kelp*
• alfalfa*

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