Nutritional Library

Vitamins & Minerals Series
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Nutrition Values

B-Complex
• Rich in:liver or whole grain cereal, or Brewer's yeast.
• Act in:providing the body with energy by converting carbohydrates into glucose.
Essential for fat and protein metabolism, normal functioning of nervous
system and for health of skin, hair, eyes, mouth, and liver.
• Aid in:constipation, burning feet, tender gums, burning and drying eyes, fatigue,
poor appetite, skin disorders, cracks at corner of mouth, anemia,
alcoholism, arthritis, backache, edema, infection, overweight and stress.
• In short:fatigue, irritability, nervousness, depression, graying or falling hair,
baldness, acne and skin troubles.
• Close with:Vitamin C, Vitamin E, Calcium, Phosphorous.
• Adversary:caffeine, sugar, alcohol, stress and tobacco.


B-1 (Thiamine)
• Rich in:soybeans, wheat germ, whole brown rice, blackstrap molasses, bran,
meats, and Brewer's yeast.
• Act in:providing the body energy through the breakdown of carbohydrate into
sugar. Maintains a healthy nervous system, mental attitude, improves muscle
tone.
• Aid in:rapid heartbeat, digestion, nausea, fatigue, constipation and stress.
• In short:fatigue, loss of appetite, irritability, instability, gastric distress and heart
irregularities.
• Close with:B-complex, B-2, Folic Acid, Niacin, Vitamin C, Vitamin E and Mn.
• Adversary:Caffeine, tobacco, alcohol, stress, fever, raw clams.


B-2 (Riboflavin)
• Rich in:organ meats, such as liver, kidney or Brewer's yeast.
• Act in:helping in the breakdown & utilization of protein, fats & carbohydrates.
Necessary for cell respiration& for the maintenance of good vision, skin,
nails, and hair.
• Aid in:cataracts, alcoholism, stress, diabetes, arthritis, baldness & diarrhea.
• In short:cracks & sores in corners of mouth, sore red tongue; burning eyes, light
sensitivity in eyes, scaling around nose, mouth, forehead and ears;
dizziness, sluggishness, trembling & baldness.
• Close with:B-complex, B-6, Niacin, Vitamin C.
• Adversary:alcohol, sugar, caffeine, tobacco.


B-3 (Niacin)
• Rich in:liver, lean meat, yeast, whole wheat products, green vegetables.
• Act in:breakdown & utilization protein, fats and carbohydrates. Effective in
improving circulation & reducing blood cholesterol level. Essential for proper
activity ofnervous system, for formation & maintenance of healthy skin,
tongue and digestive tissues.
• Aid in:acne, diarrhea, arteriosclerosis, high blood pressure, alcoholism, stress,
headache, insomnia, arthritis, and indigestion.
• In short:bad breath, small ulcers, canker sores, dizziness, insomnia, irritability,
nausea, vomiting, recurring headaches, sensations of strain.
• Close with:B-complex, B-1, B-2, Vitamin C, Pantothenic Acid.
• Adversary:sugar, caffeine, corn antibodies, alcohol.


B-6 (Pyridoxine)
• Rich in:meats, whole grain products, Brewer's yeast, bananas, green vegetables,
wheat germ, pecana, milk and egg yolk.
• Act in:needed for production of antibodies and red blood cells. Helps in the
breakdown & utilization of carbohydrates, fats & proteins. Helps maintain in
the balance of sodium and potassium, which promotes normal functioning of
the nervous & musculo-skeletal systems.
• Aid in:acne, eczema, high cholesterol, muscular weakness, infections, thinning &
loss of hair, stress, diarrhea, hemorrhoids and ulcers.
• In short:loss of hair, cracks around mouth and eyes, slow learning, visual
disturbances, arthritis, irritability, nervousness and depressing.
• Close with:B-complex, B-1, B-2, Pantothenic Acid, Vitamin C, Mg and K.
• Adversary:alcohol, birth control pills, tobacco, caffeine, radiation exposure.


B-12 (Cobalamin)
• Rich in:liver, kidney, muscle meats, fish and dairy products, beef, dark green
Vegetables.
• Act in:necessary for normal metabolism of nerve tissue and helps in protein, fat and
carbohydrate metabolism.
• Aid in:pernicious anemia, fatigue, nervousness, irritability, depression, insomnia,
lack of balance, alcoholism, and overweight, essential for growth and
appetite in children.
• In short:soreness & weakness in arms, legs, lowered reflex response & sensory
Perception, difficulty in walking & speaking; & jerking of limbs.
• Close with:B-complex, B-6, Choline, Folic Acid, Inositol, Vitamin C & Potassium.


Biotin
• Rich in:Brewer's yeast, liver, kidney, unpolished rice, soy flour, soy beans, egg
yolk.
• Act in:necessary for the body's fat production. Helps in making fatty acids and in
the oxidation of fatty acids & carbohydrates.
• Aid in:dermatitis, eczema, baldness, depression, muscle pains.
• In short:skin disturbances, such as pallor, eczema, dermatitis and hair loss.
Depression, hallucinations may also occur.
• Close with:B-complex, B-12, Folic acid, Pantothenic acid, Vitamin C.
• Adversary:alcohol, caffeine, raw egg whites.


Choline
• Rich in:lecithin, egg yolk, liver, Brewer's yeast, and wheat germ.
• Act in:utilization of fats & cholesterol in the body. Prevents fats from accumulating
in the liver & aids with the movement of fats into the cells. It is necessary
for the proper functioning of the liver and kidneys.
• Aid in:alcoholism, eczema, hair problems, arteriosclerosis, artherosclerosis,
hypertension, high cholesterol, hypoglycemia, dizziness and cirrhosis of
liver.
• In short:fatty deposits in the liver, bleeding stomach ulcers, heart trouble and
blocking of tubes of kidney.
• Close with:Vitamin A, B-complex, B-12, Folic acid, Inositol.
• Adversary:sugar, alcohol, caffeine.


Folic Acid
• Rich in:Brewer's yeast, liver and green leafy vegetables.
• Act in:breakdown & utilization of proteins. Necessary for formation of red blood
cell and formation of nucleic acid, which is needed for growth and
reproduction of the body cells.
• Aid in:anemia, diarrhoea, stomach ulcers, menstrual disturbances, alcoholism,
bruises, fatigue, stress, arteriosclerosis, artherosclerosis and baldness.
• In short:poor growth, graying hair, tongue inflammation, gastrointestinal
disturbances (from inadequate intake) and metabolic disturbances.
• Close with:B-complex, B-12, Biotin, Pantothenic Acid, Vitamin C.
• Adversary:stress, alcohol, caffeine, tobacco.


Inositol
• Rich in:unprocessed whole grains, citrus fruits, Brewer's yeast, liver.
• Act in:helping promote the body's production of lecithin, and therefore, acids in the
metabolism of fats and helps reduce blood cholesterol. Aids in brain cell
nutrition. Vital for hair growth and can prevent thinning hair & baldness.
• Aid in:constipation, baldness, arteriosclerosis, cirrhosis of liver, high blood
cholesterol and overweight.
• In short:constipation, eczema, abnormalities of the eyes. Deficiency contributes to
hair loss and high blood cholesterol level which may result in artery and
heart disease.
• Close with:B-complex, B-12, Choline.
• Adversary:sugar, corn, caffeine, alcohol, antibiotics.


Pantothenic Acid
• Rich in:organ meat, Brewer's yeast, egg yolk, whole grain cereal.
• Act in:necessary for cellular metabolism. It acts in the release of energy from
carbohydrates, fats, proteins, & in utilization of other vitamins. Helps to
maintain a healthy digestive tract. It stimulates adrenal glands & increases
production of adrenal hormones important to healthy skin & nerves.
• Aid in:alcoholism, depression, fatigue, infection, stress, baldness, hypoglycemia,
arthritis, nausea, digestive ailments and allergies.
• In short:vomiting, restlessness, abdominal pains, burning feet, muscle cramps,
gastrointestinal disturbances and upper respiratory infections.
• Close with:B-complex, B-6, B-12, Biotin, Folic Acid, Vitamin C.
• Adversary:caffeine, alcohol, sugar.


PABA
• Rich in:liver, yeast, wheat germ and molasses.
• Act in:the breakdown and utilization of proteins and in the formation of blood
cells (especially red). Essential in determining skin health, hair pigmentation
and health of intestines.
• Aid in:burns, sunburn, vitiligo (skin depigmentation or darkening), constipation,
Baldness, graying hair, and headache.
• In short:fatigue, irritability, depression, nervousness, headache, constipation, and
digestive ailments.
• Close with:B-complex, Folic Acid, Vitamin C.
• Adversary:caffeine, alcohol, sulfonamides.


Vitamin C
• Rich in:fresh fruits, (especially citrus), vegetables, and green peppers.
• Act in:maintain collagen, a protein necessary for formation of connective tissue.
Helps in healing wounds & burns, in forming red blood cells, prevents
hemorrhaging and in fighting bacterial infection. Promotes tooth and bone
formation.
• Aid in:common cold, high cholesterol, hardening of arteries, infection, arthritis,
low back pain, wound healing, nasal & gum bleeding, stress, fever, liver
disease, respiratory ailments and diarrhea.
• In short:frequent colds and infections, recurring black & blue marks or bruises,
shortness of breath, digestive disturbances, bleeding gums, anemia.
• Close with:all vitamins and minerals, calcium, magnesium.
• Adversary:sugar, tobacco, antibiotics, fever, aspirin, cortisone.


Vitamin P
• Rich in:blackcurrent, cherries, grapes, lemon.
• Act in:essential for proper absorption and use of vitamin C. Aid in keeping collagen
healthy.
• Aid in:common cold, arthritis, artherosclerosis, arteriosclerosis, bruising,
hemophilia, hypertension, varicose veins, miscarriages, bleeding gums and
eczema.
• In short:same as vitamin C especially tendency to bleed, hemorrhage or bruise
easily.
• Close with:Vitamin C.
• Adversary:overcooking, tobacco, heat.


Vitamin A
• Rich in:fish liver oils, vegetables (green and yellow), diary products, apricots,
margarine.
• Act in:general good health, protects membranes, kidneys, bladder, lungs and soft
tissue and lining of digestive tract. Builds strong bones, teeth and rich blood
and maintains good eyesight : seems to delay senility and prolong longevity.
Helps in fighting infection. Found to lower cholesterol.
• Aid in:night blindness, skin blemishes, vision problems, kidney & gallstones,
asthma and acne.
• In short:retarded growth, disorders of the eyes, increased susceptibility to
infections, colds, bronchitis etc., defective skin, teeth and bone formation.
• Close with:B-complex, Choline, Vitamin C, Vitamin D, Vitamin E, Ca, P & Zn.
• Adversary:Caffeine, mineral oil, excessive iron, Vitamin D deficiency.


Vitamin D
• Rich in:egg yolk, fish, fish liver oil, sunlight.
• Act in:absorption of calcium & phosphrous in the intestines, which promotes
growth of bones & teeth, prevents rickets, maintains good health & vitality.
normal protects against muscle weakness. Helps regulate the heart (thru
calcium absorption), relieves near sightedness.
• Aid in:acne, eczema, peonaia, stress, fatigue, insomnia, backache, cystitis, high
cholesterol levels, allergies and common cold.
• In short:fragile bones in adults, rickets in children, soft teeth, cavities & pyorrhea,
nervousness, irritability, tension, sensitivity to pain, insomnia, muscle
spasms or cramps, bronchitis, nosebleeds, and other types of
hemorrhages, restlessness & fast heartbeat. Delaying healing.
• Close with:Vitamin A, Choline, Vitamin C, Calcium, Phosphrous.
• Adversary:Mineral oil.


Vitamin E
• Rich in:most vegetable oils, wheat germ, soybean oil, safflower oil, all seeds, eggs,
leafy vegetables, beef liver, meat, milk, nuts (raw), molasses, peanuts,
legumes (soybeans, peas, beans), unrefined cereal products.
• Act in:prevention & treatment of heart disease. Helps keep the heart healthy. Acts
as a anti-thrombin (cloth dissolver). Anticoagulant.
• Aid in:heart disease, burns, scars, abrasions, arthritis, some eye diseases,
lowering cholesterol, menopause, circulation.
• In short:rapture of red blood cells, tendency towards muscular wasting or abnormal
fat deposits in the muscles & increased demand for oxygen,
gastrointestinal disease, nephritis, heart disease, and leg cramps.
• Close with:Vitamin A, B-complex, B-1, Inositol, Vitamin C, Maganese, Selenium.
• Adversary:mineral oil, birth control pills, chlorine, rancid fats and oils.


Vitamin F
• Rich in:butter, wheatgerm, vegetable oils, sunflower seeds.
• Act in:promotes healthy skin and hair. Control heart disease, aid in weight
reduction by burning saturated fats. Aids in preventing hardening of the arteries.
• Aid in:necessary for healthy skin, hair and glands. Helps calcium be available to all
Cells, important in lowering blood cholesterol.
• In short:skin disorder, scaly dermatitis & infantile eczema.
• Close with:Vitamin E.
• Adversary:X-rays, radiation.


Vitamin K
• Rich in:green, leafy vegetables, carrot tops, kale, porks, liver, safflower, fish & liver.
• Act in:essential for normal blood clothing, promotes growth, healthy liver function.
• Aid in:hemorrhages, cancer, nosebleeds, can prevent cerebral pelsy, & menstrual
cramps.
• In short:hemorrhages, nosebleeds, miscarriages and other forms of bleeding.
• Adversary:mineral oil, rancid oil, radiation, X-rays, aspirin.



Calcium
• Rich in:milk and milk products such as yogurt and cheese. Whole grains and
unrefined cereals, green vegetables & bone meal.
• Act in:builds strong bones and teeth. It helps to calm nerves and aids in insomnia.
helps in normalizing blood clotting and is essential for rhythmic heart
action.
• Aid in:cardiovascular disorders, leg & feet cramps, fever, overweight, sunburn,
insomnia, arthritis, rheumatism, menopause disturbances, premenstrual
tension, menstrual cramps, aging & tooth & gum disorders.
• In short:tooth decay, inflamed and bleeding gums, soft bones, rickets,
nervousness, irritability, insomnia, cramps, heart palpitations and
convulsions.
• Close with:vitamin A, Vitamin D, Vitamin C, Manganese Phosphorus.
• Adversary:stress, lack of exercise, lack of magnesium, lack of hydrochloric acid.


Chromium
• Rich in:unsaturated fats (such as corn oil), meats, clams, Brewer's yeast, liver &
whole grain cereal.
• Act in:helps in carbohydrate utilization involved in metabolism of glucose (for
energy) & the synthesis of fatty acids & cholesterol.
• Aid in:diabetes, hyperglycemia and hypoglycemia.
• In short:glucose intolerance in diabetes & abnormal blood sugar levels.


Copper
• Rich in:liver, whole grain products, almonds, green leafy vegetables & most
seafoods.
• Act in:aids in the formation of hemoglobin & red blood cells. Necessary for proper
Bone formation & maintenance. Necessary for production of RNA.
• Aid in:anemia, edema, baldness & bedsores.
• In short:general weakness, respiratory disturbances and skin sore.
• Close with:iron, zinc.
• Adversary:excessive zinc.


Iodine
• Rich in:kelp, garlic, seafood, mushroom, & moss.
• Act in:helps with dieting by burning excess fat. Promotes proper growth, physical
and mental, healthy hair, skin, nails & teeth.
• Aid in:goiter, hypothyroidism.
• In short:thyroid disorder, obesity goiter, nervousness, dry hair, cold hand and feet.
• Adversary:food processing, nutrient-poor soil.


Iron
• Rich in:liver, lean meats, eggs, whole grain, breads and cereals, fruits, vegetables,
and Brewer's yeast.
• Act in:necessary for production of hemoglobin, builds up blood quality, & increases
resistance to stress and disease.
• Aid in:aging, alcoholism, pernicious anemia pregnancy, menstruation and colitis.
• In short:iron-deficiency anemia, constipation, brittle nails, breathing impairment,
weakness & fatigue.
• Close with:B-12, Folic acid.
• Adversary:caffeine, excessive phosphorus or zinc.


Magnesium
• Rich in:nuts, whole grain foods, dry beans & peas, dark green vegetables & soy
products.
• Act in:necessary for metabolism of carbohydrates & amino acids. Aids in regulating
the body's acid-alkaline balance. Aids during bone growth and is needed for
proper functioning of nerves & muscles.
• Aid in:alcoholism, backache, overweight, diarrhea, vomiting, nervousness, kidney
stones, blood cholesterol levels (high), arteriosclerosis, prostate troubles
and depression.
• In short:apprehension, muscle twitch, tremors, confusion & disorientation.
• Close with:B-6, Vitamin C, Vitamin D, Calcium, Phosphorus.


Manganese
• Rich in:egg yolk, sunflower seeds, wheat germ, whole grain cereals & flour, dried
Peas and beans, Brewer's yeast and bone meal.
• Act in:needed for protein, carbohydrate & fat production. Necessary for normal
skeleton development. Helps maintain sex hormone production & nourishes
the nerves and brain.
• Aid in:diabetes, fatigue, asthma, and allergies.
• In short:muscular coordination, failure, dizziness, ear noises and loss of hearing.
• Close with:Vitamin B, Vitamin E, Calcium.
• Adversary:excessive intake of phosphorus and calcium.


Phosphorus
• Rich in:meat, fish, poultry, eggs, whole grains, seeds & nuts.
• Act in:essential for utilization of carbohydrates, fats, & proteins for growth,
maintenance & repair of cells & for energy production. Necessary for
proper skeletal growth, tooth development, kidney functioning &
transference of nerve impulses.
• Aid in:tooth & gum disorders, backache, pregnancy, stress, healing of bone
fractures & arthritis.
• In short:lack of appetite, weight problems (loss or gain), breathing irregularities,
nervous disorders & mental and physical fatigue.
• Close with:Vitamin D, Calcium, Vitamin A, Iron, Manganese.
• Adversary:sugar, excessive intake of magnesium, aluminum, iron.


Selenium
• Rich in:bran & germs of cereals, broccoli, onions, tomatoes & tuna.
• Act in:along with Vitamin E, it works in some of its metabolic processes and aids in
normal body growth and fertility.
• Aid in:when combined with protein kwashiorkor (a protein deficiency disease).
• In short:premature aging.
• Close with:Vitamin E.


Potassium
• Rich in:vegetables (especially green leafy), oranges, whole grains, sunflower seeds,
Potatoes (especially peels) and bananas.
• Act in:necessary for normal growth to stimulate nerve impulses for muscle
contraction and to maintain proper alkalinity of body fluids. Aids in keeping
skin healthy. Works with sodium to regulate the body's water balance.
• Aid in:high blood pressure, allergies, diarrhea, alcoholism, fever, stress, acne,
burns, and heart disorder.
• In short:general weakness, poor reflexes, soft sagging muscle, dry skin, nervous
Disorders, insomnia, constipation and a slow irregular heartbeat.
• Close with:Vitamin B-6.
• Adversary:sugar, caffeine, most diuretics, stress, most laxatives, alcohol,
cortisone.


Zinc
• Rich in:Brewer's yeast, bone meal, beans, nuts, seeds, wheat germ, fish & meat
(especially liver).
• Act in:aids enzymes in digestion & metabolism. Essential for general growth &
development of reproductive organs and normal functioning of prostate
gland.
• Aid in:hhigh cholesterol levels, arteriosclerosis, healing of wounds, infertility,
cirrhosis of liver, alcoholism, diabetes and retarded growth.
• In short:abnormal fatigue, sterility, dwarfism, loss of taste sensitivity, poor
appetite, and prolonged healing of wounds.
• Close with:Vitamin A, Calcium, Copper and Phosphorous.




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