Download Vitamins and Minerals

Vitamins and Minerals
Although vitamins are a small part of our diets, they are absolutely essential to life. This
is true because the human body can only produce Vitamin D; all other vitamins must be
taken into your body by foods you eat. This sometimes poses a problem to people who are
trying to limit the amount of food they eat.
Vitamin A
Vitamin A can only be found in animal products, including butter, eggs, oils and fish
liver. However, there is a yellowish substance in plants called "carotene" which can be
changed to Vitamin A in animals. The RDA (Recommended Daily Allowance) for an adult
is about 1.5 mg (5,000 IU.)
Vitamin A is necessary to maintain the epithelial cells of the eyes, skin and the digestive
and respiratory tracts. Vitamin A deficiency causes the cells to become flat and less
resistant to infection. Sometimes Vitamin A (well deserving) is called the "anti-infection
vitamin."
Vitamin B Complex
Vitamin B Complex used to be known as the "anti-beriberi factor," but now the
Vitamin B Complex has been separated into other materials with different biologic effects.
Liver, and yeast are prime sources for Vitamin B.
Vitamin B1 (Thiamine)
Vitamin B1 is the first part which is separated from the rest of the complex. Thiamine
helps prevent beriberi. Although this vitamin can now be synthetically prepared, it can be
found in Liver, port, yeast, nuts, and some grains. An average adult requires 2 to 3 grams
of Vitamin B1. Breads, flour and cereals are now enriched with thiamine so there is no
longer a worry of deficient Vitamin B1 intake, which would cause beriberi.
Vitamin B2 (Riboflavin or G)
Riboflavin, as it is generally called, is also found in liver, yeast, in addition to wheat
germ, eggs, and cheese. Riboflavin helps in the metabolism of glucose and amino acids. An
average adult requires 1 to 2 grams of riboflavin.
Vitamin B6 (Pyridoxine)
Vitamin B6 can be found in nuts, meats, eggs and whole grains and beans. Vitamin B6
helps in the metabolism of some amino acids.
Vitamin B12 (Cobalamin), Folic Acid, Choline, and Ionistol
All of these are necessary to prevent anemia. They also play a key role in the
metabolism of certain substances involved in the synthesis of amino acids.
Vitamin C
Vitamin C is mainly found in oranges, lemons, and other citrus fruits. The RDA of
Vitamin C is from 75 to 100 mg for an adult.
A lack of Vitamin C can cause scurvy, a
common disease suffered by sailors who were on long sea voyages. A combination of
deficient protein, vegetable and Vitamin C intakes can cause scurvy. Nowadays, scurvy has
been virtually obliterated by modern packaging techniques. Ascorbic acid was found to be
the vitamin which prevented scurvy. Vitamin C takes a part in cellular oxidation.
Vitamin D
Vitamin D can be found in butter, eggs, milk and some oils. Vitamin D is necessary for
normal absorption of calcium and phosphorus from the intestine. Adults and children only
need about .02 mg per day.
Vitamin E
Studies on rats, chicks and ducks have shown that Vitamin E is necessary to prevent
sterility. When absent, the male animals became sterile and the females were unable to
complete the pregnancy process. It is not been proven that Vitamin E deficiency can cause
sterility, but it is a possibility. However, experiments that pertain to humans have shown
that deficiency of Vitamin E has caused progressive deterioration of the muscles and
paralysis.
(Biology, Villee, Fourth Edition)
Vitamin K
Vitamin K helps in the normal clotting of blood. A recommended amount is 1 to 5 mg a
day.
Niacin (Nicotinic Acid)
Niacin is present in yeast, meat, beer and fresh vegetables. Niacin help maintain the
epithelia of the skin cells and digestive tract. The RDA is 20 to 25 mg. for an adult.
Minerals
There are 15 essential minerals, some include: sodium chloride, potassium, magnesium,
phosphorus, calcium, iron, copper, manganese, iodine, zinc, and cobalt. Zinc, manganese
and cobalt are only needed in trace amounts.
Pantothenic Acid
Pantothenic Acid helps in the normal maintenance of nerves and skin. Sources include,
eggs, meats, and some nuts.