Vitamin Utilization and Food Sources
Simple plants like aloe vera, algae, brewer’s yeast, seeds,
wheat grass and sprouts are the richest nutrient sources and should be
incorporated into every diet.
Raw foods contain the most enzymes, so we
should aim towards having an increasing portion of our diet uncooked.
diet cannot be supplemented successfully with synthetic vitamins.
Vitamin A: Protects the skin and mucous membranes; needed for good
night vision; repair of body tissue and blood; immune system -
infection; thymus and spleen growth; lymphocyte formation; can slow
growth; lowers cholesterol; tooth enamel, gums; bone growth; sex glands.
Works with zinc.
Sources: Halibut liver oil, beef liver, eggs, butter, apricots, carrots,
cantaloupe, tomatoes, spinach, peaches, peppers, yams
Vitamin B1 (thiamine): Metabolism of carbohydrates into sugar; blood
building; circulation; production of hydrochloric acid; muscle tone;
system; mental attitude; stabilizes appetite; fertility; cell
Sources: Brewer’s yeast, blackstrap molasses, brown rice, sunflower
brazil nuts, eggs, wheat germ, beef liver, meat, poultry, fish,
Vitamin B2 (riboflavin): Cell respiration; metabolism; red blood cell
formation; breakdown of protein, fats, carbohydrates; vision; conversion
tryptophan to niacin; resistance to stress
Sources: Brewer’s yeast, eggs, beef liver, blackstrap molasses, brussels
sprouts, almonds, whole grains, sunflower seeds, legumes, cheese, fish
Vitamin B3 (niacin): Circulation; hydrochloric acid production; reduces
cholesterol; metabolism of protein, fats, carbohydrates; sex hormone
production; cell respiration; brain function and memory; histamines;
Sources: Brewer’s yeast, seafood, liver, meat, milk, chicken, rhubarb,
sunflower seeds, peanuts, wheat germ.
Vitamin B5 (pantothenic acid): Cellular metabolism; production of red
cells; breakdown of cholesterol; metabolism of carbohydrates, fats and
proteins; energy production; vitamin utilization; digestive tract;
Sources: Brewer’s yeast, legumes, broccoli, cabbage, eggs, beef liver,
salmon, wheat germ, whole grains, oranges.
Vitamin B6 (pyridoxine): Metabolism of carbohydrates, fat and protein;
hydrochloric acid production; sodium/potassium balance; (with magnesium)
production of properdin (destroys bacteria and viruses in the blood);
blood cell production; antibody production; RNA/DNA action; conversion
glycogen to glucose; hormone production; diuretic.
Sources: Brewer’s yeast, green leafy vegetables, whole grains, beef
meat, brown rice, prunes, peas, bananas, blackstrap molasses, wheat
Vitamin B8 (biotin) : Metabolism; production of enzymes; pH balance;
growth; fatty acid production; B vitamin utilization; nucleic acid
formation; glycogen formation; skin, nerves, bone marrow, gonads.
Sources: Eggs, soybeans, beef liver, legumes, brewer’s yeast, whole
Vitamin B9 (folic acid) : Appetite; growth; hydrochloric acid
red blood cell production; protein metabolism, DNA & RNA production;
acid synthesis and utilization (needs intrinsic factor)
Sources: Soy flour, brewer’s yeast, wheat germ, dates, canned tuna,
beets, milk, cheese, kidney beans, cabbage, peas, beef liver, salmon,
Vitamin B12 (cobalamin): Appetite; bone marrow & red blood cell
metabolism of carbohydrates, fats & proteins; nervous system; G-I tract;
cell longevity; prevents anemia; nucleic acid formation (Sorbitol helps
absorption; needs intrinsic factor) fights infection; prevents
Best form is methyl cobalamin.
Sources: Beef liver, algae, canned tuna, eggs, cottage cheese, milk, bee
Vitamin B15 (pangamic acid) : Cell respiration; cell lifespan;
protein, fat & sugar; glandular system; nervous system; protects liver;
detoxifies; increases oxygen utilization; steroid level in blood
Sources: Brewer’s yeast, brown rice, rare meat, sunflower seeds, whole
Choline: Liver, gall bladder and kidney function; metabolism of fats and
cholesterol; nerve function; myelin sheath; synthesis of hormones
(adrenalin); prevents atherosclerosis
Sources: Brewer’s yeast, beef liver, eggs, peanuts, wheat germ, fish,
Inositol: Reduction of cholesterol; metabolism of fats and cholesterol;
prevents atherosclerosis; brain cell nutrition; hair growth, anti-cancer
Sources: Blackstrap molasses, brewer’s yeast, grapefruit, oranges, meat,
milk, nuts, grains.
PABA: Red blood cells; prevents gray hair; intestinal bacterial
protein metabolism; production of folic acid; coenzyme production; free
Sources: Blackstrap molasses, brewer’s yeast, beef liver, eggs, wheat
Vitamin C: Bone and tooth formation; collagen production; digestion;
conservation; healing; red blood cell production; blood vessel strength;
immune resistance; vitamin protection; anticancer; iron absorption;
secretions; converts folic acid; diuretic; production of interferon,
respiration; blocks formation of nitrosamines; requires zinc for
Sources: Guava, red pepper, cantaloupe, oranges, grapefruit, papaya,
strawberries, kiwi, tomatoes, broccoli, cauliflower, parsley
Vitamin D: Calcium absorption in the intestine; phosphorus metabolism;
formation; heart action; nervous system; blood clotting; skin
anti-bone tumor action; blocks intestinal tumors; blocks nitrosamine
formation; RNA; enzymes; Formed from cholesterol.
Sources: Eel, pilchard, sardines, halibut liver oil, eggs, beef liver,
butter, canned salmon, canned tuna, herring, sunlight.
Vitamin E: Slows aging; production of sex hormones; fertility; nervous
system; cell respiration; builds body tissue, muscle fiber and blood
vessels; anticancer; anticlotting; cholesterol reduction; blood flow to
heart; necessary for iron absorption; protects fat-soluble vitamins;
protects pituitary, adrenal and sex hormones; prevents scar tissue;
scavenges free radicals.
Sources: Wheat germ oil, soybean oil, sunflower seeds, walnuts, whole
grains, eggs, peanuts safflower/sunflower oil, oatmeal, beef liver,
tomatoes, all seeds and nuts, peas, beans, corn
Vitamin F: Prevents hardening of the arteries and clotting; normalizes
pressure; clears cholesterol deposits; glandular function; growth; organ
Sources: Safflower oil, wheat germ, sunflower seeds, pecans, flax oil
Vitamin K: Helps blood to clot (prothrombin); prevents hemorrhaging;
prevents bruising; prevents osteoporosis; manufactured by acidophilus;
destroyed by antibiotics
Sources: Safflower oil, blackstrap molasses, eggs, yogurt, swiss chard,
oatmeal, beef liver, kale, kelp, green leafy vegetables, cauliflower,
soy oil, alfalfa, tomatoes
Rutin: Strengthens blood vessels and capillaries; absorption of Vitamin
helps blood flow; protects against blood clots; regulates blood pH;
fermentation in the cell; colds and flu, edema.
Sources: Lemons, apricots, cherries, grapes, grapefruit, plums, oranges,
Quercitin: bioflavinoid that helps diabetes, allergies, asthma,
Sources: grapefruit, algae, broccoli, shallots, summer squash, onions,
Vitamin U: anti-ulcer;
Sources: alfalfa, cabbage, sauerkraut
Carotins (especially beta-carotene): anticancer, thymus activation
Sources: carrots, green, yellow and red vegetables, fruit.
Source for this Article: Probably "The Owners Manual for the Human Body" by Saul Pressman.
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