Vitamins

                     Functions

          Rich Sources

    A

(Beta-Carotene)

Play an important role in vision, bone growth, reproduction, cell division and cell differentiation. It prevents and corrects eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keep your skin healthy.

Brightly coloured fruits and vegetables like carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

C

Needed to form collagen, a protein substance that holds cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium. Its involved in the vital functioning of all glands and organs.  It also aids in wound healing, and contributes to healthy functioning of the brain.

The main sources are citrus fruits and vegetables. Among fruits, Indian gooseberries, guavas, limes, lemons, oranges, grapefruits and papayas are the most valuable sources of this vitamin.

D

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones.

Can be found in small amount in foods like egg yolks, fish oils, and fortified  milk.   The main source of Vitamin D is produced from a substance present beneath the skin when sunlight falls upon the surface of the body.

B Complex

                 Functions

                 Sources

B1(thiamin)

Thiamine promotes growth, protects the heart muscle, and stimulates brain action, It plays an important role in the normal functioning of the entire nervous system. It  supports energy metabolism in digestion, especially of carbohydrates.

Wholegrain cereals, especially wheat, rice, and oats,  and pasta; meat and fish; dried beans, soy foods, and peas. Vegetables like spinach, green peas, tomato juice, watermelon, sunflower and seeds. 

   B2 (riboflavin)

Riboflavin is essential for growth, normal vision and skin health. It functions as a part of a group of enzymes which are involved in the metabolism of carbohydrates, fats, and proteins. It is also essential for normal tissue maintenance.

Found in meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and cereals. spinach, broccoli, mushrooms,  liver, oysters

     B3(niacin)

Niacin is important for proper blood circulation and the healthy functioning of the nervous system, skin and digestive system.. It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates.  Niacin dilates the blood capillary system. This vitamin is also essential for synthesis of the sex hormones, namely, oestrogen, progesterone, and testosterone, as well as cortisone, thyroxin, and insulin. It also plays a role in the maintenance of mental and emotional well-being.

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna, liver, shrimp. rice bran, brown rice, whole wheat, groundnuts, sunflower seeds, almonds, and chilgozas; and green vegetables like turnip and beet greens, and the leaves of carrots, colocasia, and celery

           B5

(pantothenic acid)

This vitamin plays a vital role in the metabolism of carbohydrates, fats, and proteins, and in the synthesis of amino acids and fatty acids. It is also essential for the formation of porphyrin, the pigment portion of the haemoglobin molecule of the red blood cells.  It is primarily used as an anti-stress factor and protects against most physical and mental stresses and toxins. Pantothenic acid increases vitality, wards off infections, and speeds recovery from ill health

The best sources are yeast, liver, and eggs. Other good sources are peanuts, mushrooms, split peas, soya beans and soya bean flour.  Avocados, bananas, blue cheese, broccoli, chicken,
collard greens, lentils, lobster
and milk

          B6

(Pyridoxine)

This vitamin prevents nervous and skin disorders, provides protection against a high cholesterol level, certain types of heart disease, and diabetes. It prevents tooth decay, promotes healthy cardiovascular ,  nervous, and immune systems.  Supports healthy skin, hair, and normal red-blood-cell formation. Vitamin B6 aids in food assimilation and protein and fat metabolism, especially in the metabolism of essential fatty acids. It activates many enzymes and enzyme systems. It is involved in the production of antibodies which protect against bacterial diseases.   It is vital for the normal reproductive process and healthy pregnancies.

Yeast, sunflower seeds, wheat germ, soya beans, and walnuts are the richest sources of vitamin B6 (pyridoxine) among plant foods. Lentils, lima beans, and other vegetables provide fair amounts. Raw foods contain more of this vitamin than cooked foods. Avocados, bananas,
beef liver, chicken, fortified cereals, ground beef and
ham

     B7 (Biotin)

           or

    Vitamin H

Vitamin B8 is essential for a strong and healthy immune system. It is involved in the metabolism of carbohydrates, proteins, and fats. It is necessary for the growth and health of the hair. It prevents premature graying of the hair as well as to prevent hair loss. Biotin  helps to keep the skin and the nervous system in a healthy state.

Rich sources of biotin are brewer's yeast, beef, liver, rice bran, rice germ, rice polishings, and peanut butter. This vitamin is also normally produced in the intestines if there is a sufficient amount of healthy intestinal flora present. However, the frequent use of antibiotics drugs can prevent the synthesis of this vitamin.

           B9

      (Folic Acid)

Folic acid, in combination with vitamin B12, is essential for the formation of red blood cells. It is necessary for the growth and division of all body cells.  It serves as a coenzyme during the creation of DNA. This vitamin is also very important to the growth and reproduction of all body cells, including red blood cells. Essential for pregnancy.  This is the single most important nutrient for a pregnant woman and her developing foetus. In fact, eating fresh fruits and vegetables rich in folate, from conception until the due date, is the best policy a woman can adopt to ensure that her pregnancy will be a happy and a healthy one. Folic acid also improves lactation.

Green vegetables such as  cluster beans, spinach,  green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans. Also tomato juice.

        B12

   (Cyanocobalamin)

B12 performs as a coenzyme for the creation of DNA material. It also promotes growth and cell development and is necessary for fat, carbohydrate, and protein utilization for body building.  Helps break down fatty acids and amino acids, supports nerve cell maintenance.  Like vitamin B6, vitamin B12 is essential for the creation of red blood cells. It is also needed for the proper functioning of the central nervous system. It improves concentration, memory, and balance, and relieves irritability.   It promotes growth and increases appetite in children. This vitamin is also involved in  the metabolism of folic acid.  A sufficient quantity of B12 and folic acid are necessary for the immune cells made in the bone marrow to mature into active disease-fighting cells.

Mostly found in foods of animal origin. Meat, liver, eggs, shrimps,  poultry, fish, shellfish, milk, sardine.

     Choline

Choline is a member of the vitamin B family.  It helps in nerve transmission, liver and gallbladder function

Large quantities in fish and sea foods

           E

     (tocopherol)

The main functions of Vitamin E are to help protect the duties of cells and the intracellular processes.   It prevents approximately 80 diseases including cancer and cardiovascular disease. An antioxidant, helps blood clotting. It keeps excessive oxidation from occurring that could cause harmful effects in the body.  It is essential for normal reproductory functions, fertility, and physical vigour. It prevents unsaturated fatty acids, sex hormones, and fat-soluble vitamins from being destroyed in the body by oxygen. Vitamin E retard premature aging, and  aids in the prevention of PMS.  It dilates the capillaries and enables the blood to flow freely into blood-deficient muscle tissue, thus strengthening both the tissues and the nerves supplying them. It dissolves blood clots and also prevents their formation

Great sources of vitamin E may be found in wheat germ, nuts and seeds, whole grain cereals, eggs, and leafy greens.  polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

             K

    (Phytonadione)

Vitamin K is essential for the prevention of internal bleeding and haemorrhages. It promotes blood clotting to stop bleeding. It also aids in the reduction of excessive menstrual flow in women.

Vitamin K is important for the normal functioning of the liver. It is also plays an important role in the energy production of the tissues, especially those of the nervous system.

Great sources of this vitamin include dark leafy greens, oils from green plants, and some dairy products.  Cabbage,  liver, wheat bran.

            P

     (Bioflavinoids)

These are not actual vitamin,  They help in  the absorption of vitamin C. Bioflavonoids together with vitamin C, maintain the health of the thin walls of the small blood vessels or capillaries, preventing bruising and bleeding, including excessive menstrual loss.

Vitamin P is normally found in the same foods as vitamin C.  A wide variety of foods, especially citrus fruits, red and blue berries and grapes, onions, garlic, buckwheat, green pepper, broccoli, and red wine.

Coenzyme Q10

CoQ10 produces Energy in the form of ATP (adenosine triphosphate).
It protects against free radical damage to cell structures and other substances in the body.  It controls the flow of oxygen within individual cells, and increases circulation.   It’s a big boosts to the effectiveness of immune system.

It is found in the liver, while some is made from food. The primary sources are meat, fish and vegetable oils.

Para-Aminobenzoic Acid

PABA is an antioxidant vitamin related to folic acid. It is known for its ability to absorb ultraviolet (UV) light, thus preventing wrinkling of the skin and reducing the risk of skin cancer. It  is needed for hair color, and blood formation.

Found primarily  in molasses, brewer's yeast, liver, whole grains and eggs. It can also be made by intestinal bacteria. Excess is stored in the body.

Minerals

Functions

Sources

      Calcium

Calcium is essential for the development of  strong healthy bones and teeth. It is necessary for the normal functioning of the heart and all muscle activity. It promotes the clotting mechanism of the blood and stimulates enzymes in the digestive process.

Milk, milk foods and green vegetables

     Chromium

Chromium plays an essential role in the metabolism of carbohydrates and fats. It works with insulin in the utilization of sugar. It has a role in the  effectiveness of insulin, thereby facilitating the transport of glucose into the cells and preventing the blood glucose levels to rise. It helps to transport protein to the needed areas and aids in growth process.

Natural sources - meat, whole grains and nuts.

     Copper

Formation of red blood cells, works with Vitamin C in healing process. Copper helps the conversion of iron into haemoglobin. It stimulates the growth of red blood cells. It is also an integral part of certain digestive enzymes. It makes the amino acid -tyrosine - usable, enabling it to work as the pigmenting factor for the hair and skin. It is also essential for the supply of oxygen to the body.

Rich sources in Liver and other organ Meats, Seafoods, Nuts and Seeds.

         Iron

Iron is essential for life. Vital for making hemoglobin, the red substance in blood that carries oxygen to body cells. Iron thus enables the blood to carry sufficient oxygen throughout the body and is of great value in helping to remove carbon dioxide from the tissues.

Liver, lean Meats, Kidney beans, enriched Bread, Raisins.

     Iodine

Iodine in the body is stored in the thyroid gland. Thyroxine, which is secreted by this gland, contains iodine. This iodine is obtained from the food that is eaten.   Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It helps to regulate metabolism, also promotes healthy hair, nails, skin and teeth.

The best dietary source of iodine is iodised salt. Sea foods and spinach also contain reasonable quantities of iodine.

  Magnesium

Magnesium is needed for bone growth and the making of new cells.  Assist the relaxing of nerves and muscles, clotting blood, and in energy production.   It is necessary for all muscular activity. It is an activator of most of the enzyme systems involved in the metabolism of carbohydrate, fat, and protein.  Magnesium also helps in the activation and utilization of vitamins B and E

Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other good sources are nuts, soya beans, alfalfa, apples, figs, lemons, peaches, almonds, whole grains, brown rice, sunflower seeds, and sesame seeds. 

    Manganese

Necessary for skeletal development & sex hormone production.  Manganese is an important component of many enzyme systems which are involved in the metabolism of carbohydrates, fats, and proteins. In combination with choline, it helps in the digestion and utilization of fat.  It also helps to nourish the nerves and brain and assists in the proper coordinative activities between the brain, nerves and muscles in every part of the body. It is also involved in normal reproduction and the function of mammary glands.

Green Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.

   Molybdenum

It reduces the symptoms of allergy.   By enabling your body to use iron, molybdenum can help prevent anaemia.   Useful in cases of impotence especially in older men.   Improves optimal health, keeping your body and mind in sharp focus..

Milk, Beans, Breads and Cereals contribute the highest amounts.  Whole grains, lentils and dark green, leafy vegetables are great sources of molybdenum. Green beans, wheat germ, spinach, sunflower seeds are some other sources

 Potassium

Potassium is important as an alkalinizing agent. It maintains a proper acid-alkaline balance in the blood and tissues. It prevents hyperacidity. It's necessary for heart muscle function, kidneys & nervous system.   Potassium is essential for the body’s growth and maintenance. It is essential for keeping a normal water balance between the cells and body fluids.

Potassium is widely distributed in foods. Pulses such as green gram, cow peas, red gram, and black gram; and vegetables like lotus stems and sword beans are rich in potassium. Other good sources are legumes, leafy vegetables, and fruits such as bale, sweet limes, peaches, and apricots. Peanuts, bananas, oranges, green beans, mushrooms,  broccoli and sunflower seeds

  Selenium

Antioxidant that works with vitamin E to promote antibodies. It helps to maintain youthful elasticity in tissue and artery .   Selenium is a part of several enzymes necessary for the body to properly function.   

Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content. Wholegrain cereals like wheat germ, barley, and whole-wheat bread are the best sources of selenium  Seafood, organ meats, eggs, whole grain.

      Zinc

Zinc is important in a number of key functions in the body, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.  Zinc is needed for a healthy skin and hair, proper healing of wounds, successful pregnancies, and male virility. It plays an essential role in protection against disease and infection. It is needed to transport vitamin A to the retina. Almost all the enzymes in the body depend on zinc for their functioning. It has long been known that growth and sexual maturity depend on zinc as an essential mineral.

Cereals, nuts and oilseeds are important sources of zinc. Vegetables and fruits contain only a small quantity of zinc.   Also oysters, shrimp, crab, beef, turkey, whole grains, peanuts and  beans'

     Phophorus

Phosphorus is essential for the proper utilization of not only  calcium but also other minerals like iron, magnisium, potassium and sodium. Phosphorus is absolutely essential for all active tissues. In combination with calcium, it feeds the nerves. It enhances the growth of hair and helps counteract fatigue. This mineral is important for the regular activity of the heart and for normal kidney functioning.  .  Plays an essential role in muscle and nerve function and in the quick release of energy.

The most important food sources of phosphorus are whole grain cereals, milk, and fish. Vegetables such as carrots, and leafy vegetables; fruits like black currants, raspberries, raisins, and apricots are fairly good sources. Other sources are soya beans, lentils, and other pulses and legumes.

        Sodium

Sodium works with potassium to regulate fluid and acid/alkali balance. It is responsible for nerve and muscle regulation.  It is a major factor in maintaining the acid-base equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for glucose absorption and for the transportation of other nutrients across cell membranes.  Sodium is required by the body to regulate blood pressure and blood volume.

Vegetables like dry lotus stems and leafy vegetables are rich in sodium, as are a variety of pulses and legumes. Fruits, fish, and meat also contain a substantial amount of sodium.

       Sulphur

Sulphur is vital for the synthesis of vitamin B1. It helps in the digestion of fats and controls the metabolism of carbohydrates. It is necessary for healthy hair, skin, and nails. Along with B complex vitamins, it also aids the liver in bile secretion.

The main sulphur-containing foods are red gram, green gram, and leafy vegetables. A diet sufficient in protein is generally considered to be adequate in sulphur.

      Silicon

Silicon is vital in the healthy functioning of nerve cells and tissues, and the synthesis of  in the body. It regulates the transmission of  vitamin B1 or thiamine nerve impulses. It contributes greatly to the strength and integrity of bones everywhere in the body. It is also necessary for the growth of hair, nails, and teeth, and is, therefore often referred to as the 'beauty mineral'. It makes the eyes bright and protects the skin from becoming flabby. It is beneficial in all healing processes and protects the body against many  types diseases, such as tuberculosis, irritations in the mucous membranes, and skin disorders.

The main food sources of silicon are apples, oranges, cherries, raisins, almonds, peanuts, raw cabbage, onions, endives, carrots, eggplants, pumpkin, red beets, celery, cucumber, fish, honey, and corn. An increased need for silicon is best met by increasing the consumption of whole grains, because they are rich sources of absorbable silicon.

     Chlorine

Chloride is essential for the appropriate distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues.  Chloride regulates the alkali-acid balance in the blood. It works, with potassium in a compound form. Potassium chloride is also essential for the production of hydrochloric acid in the stomach, which is essential for adequate protein digestion.

Chloride is found in barley, wheat, and other grains and pulses, green leafy vegetables, and fruits like melon, and pineapple.

        Boron

Boron helps to regulate and maintain  the body's use of calcium, phosphorus, and magnesium. The main task of this mineral is to control cell growth. It thus helps to prevent abnormalities in growth.

Fruits and vegetables, especially apples, pears, and carrots are good food sources of boron