Vitamins

Vitamins are a group of organic compounds that are essential for normal growth and nutrition. There are two basic categories of vitamins: water-soluble and fat- soluble. Some vitamins can be produced by human body and some must be taken with food, because they cannot be synthesized by the body.

   Fat-soluble:

   Vitamin A

 Another term for retinol, a yellow compound, naturally found in green and yellow vegetables, egg yolk, and fish-liver oil, liver and milk products. It is essential for growth, healthy skin, hair, nails, mucus membranes, bones and teeth and vision in dim light.  Vitamin A helps to fight infections and supports healthy body weight.

   Vitamin D

A vitamin found in liver and fish oils, tuna, salmon and egg yolk. It can be formed in the skin exposed to a day light (UV spectrum). Essential for the calcium and phosphorus absorption, boosts immunity and plays an important role in the prevention of rickets in children and osteomalacia in adults; it is necessary for the utilization of vitamin A also. Forms of vitamin D include calciferol (vitamin D2) and cholecalciferol (vitamin D3).

   Vitamin E

Another term for it is tocopherol. Essential for a healthy heart and vascular system, proper reproduction and sexual functions. It prevents blood clots in vascular system and being a natural anti-oxidant improves muscular endurance by conserving oxygen.Tocopherolimproves utilization of fats and proteins, delays degradation processes connected with age. Vitamin E is found naturally in almonds, peanuts, wheat, grain oils (especially sunflower oil) and veggies.  Certain amount of tocopherol can be found in meat, eggs and milk.

   Vitamin K

A vitamin found mainly in green leaves and veggies (cauliflower, spinach, cabbage), liver and egg yolk. This is essential for the blood-clotting process. Forms include phylloquinone (vitamin K1) and menaquinone (vitamin K2).

   Water-soluble:

   Vitamins B

Any of a group of substances (the vitamin B complex) that are essential for the proper working of the body and, although not chemically related, are generally found together in the same foods. However an excess dosage of one or more B vitamins can result in a deficiency of others.

   Vitamin B1 (thiamine) is essential for the correct carbohydrate metabolism; acetylcholine synthesis.   It is vital for normal functioning of the central and peripheral nervous system, supports healthy blood circulation. Vitamin B1 works as an anti-oxidant, protecting from aging, alcohol and tobacco negative impacts.  Thiamine is found naturally in milk products, whole grains, fish, potatoes, nuts, beetroot, eggs, cabbage, onion, yeast, meat. It is easily getting destroyed by heat during food processing. Thiamine is synthesized in the human body also. 

    Vitamin B2 (riboflavin) helps the processes of cell growth and regeneration; plays an important role in proteins, fats and carbohydrates utilization and releasing energy; essential for healthy vision (along with Vitamin A); increases oxygen absorption by cells of hair,  nails and skin;  it is required for the absorption of iron from food; required for tryptophan metabolism. B2 improves absorption of Vitamin B6. Riboflavin is found naturally in milk products, eggs, nuts, beans, cabbage, and tomatoes. B2 is getting destroyed by sunlight. Thiamine is synthesized in the human body.

   Vitamin B3 (Niacin, nicotinic acid, nicotinamide). Also known as Vitamin PP.It plays an important partin regulating metabolic processes. Niacin is the most effective for reducing cholesterol levels in the blood. It is important for a healthy heart, blood circulation; essential for more than fifty different chemical reactions in the human body which is connected with utilizing fats and sugars andconverting them into energy. B3 also provides help in diabetes (type I) treatment. Nicotinic acid can be used as a vasodilator. Niacin is naturally found in eggs, fish, milk, grains, peanuts, tomatoes, dates, cheese, and meat.

   Vitamin B4(Choline) and Vitamin B8 (Inositol) are lipotrophic agents; found naturally in yeast, eggs, liver.

   Vitamin B5 (Pantothenic acid). It is essential for fats, carbs, amino acids utilization; synthesis of fatty acids, acetylcholine, histamine, haemoglobin. Pantothenic acid is required for the use of choline and PABA. B5 maintains healthy adrenal system; synthesis of antibodies. It is naturally found in eggs, milk, grains, yeast, beans, cauliflower, liver; however heat processing destroys B5; it is synthesized in the human body.

   Vitamin B6 (pyridoxine).  Plays an important role in normal functioning of the nervous system, synthesis of proteins and ferments, fat utilisation, serotonin exchange; helps with the proper use of folic acid and formation of red blood cells; B6 helps with travel sickness; can be effective with atherosclerosis treatment and formation of strong bones (along with Vitamin D).  It is naturally found in eggs, fish, grains, yeast, beans, cabbage, meat, carrot, bananas; sunlight destroys B6.

   Vitamin B7 (Biotin), also known as Vitamin H. It helps to metabolize carbohydrates and assists in the formation of free fatty acids.It is naturally found in eggs (raw eggs also contain avidine – antivitamin of biotin), green beans, green veggies, liver, and kidneys.

   Vitamin B9 (folic acid), known also as Vitamin Bc orVitamin M. Plays an important role in the human body metabolism. Folic acid helps with the building of red blood cells; promotes healthy nerves; very important during pregnancy and fights post natal depression; in high doses has estrogenic- like effect; together with vitamin B12 maintains normal pigmentation; maintains healthy liver and intestine function.  It is naturally found in eggs, fish, milk, grains, yeast, beans, greens, meat, nuts, bananas; sunlight and temperature destroys B9.

   Vitamin B10 (PABA)isfound naturallyin liver, kidneys, eggs, yeast, grains, green beans and veggies. It is important in protein utilization; assists in the proper use of folic acid and Pantothenic acid; shows sun-screen properties.

    Vitamin B11 (Levocarnitine, carnitine) is necessary for normal functioning of the skeletal muscular system; naturally found mostly in animal products (meat).

   Vitamin B12 (cyanocobalamin, cobalomin). Cyanocobalamin is a dark red crystal powder, stable in the day light and at high temperature. B12 is the only water-soluble vitamin which can be stored and accumulated in the human body. Cobalomin prevents lipoid infiltration of the liver; activates methionine synthesis; plays important role in red blood cells, bone marrow forming; increases immunity; helps to prevent depression and improves mental abilities; vital for reproduction function. It is naturally found mostly in animal products: eggs, fish, milk, liver, shellfish and also yeast.

   Vitamin B13 (orotic acid) stimulates protein metabolism (acts as anabolic); normalise liver functions; takes part in methionine synthesis; takes part in folic acid and Pantothenic acid metabolism; improves reproduction function; has a positive effect during pregnancy. It is naturally found in yeast, milk, liver; synthesized in the intestine of the human body.

   Vitamin B15 (pangamic acid) improves lipid metabolism; lowers cholesterol levels; improves recovery; stimulates immunity; protects liver; stimulates protein synthesis and increases creatine phosphates level in muscles and glycogen level in blood; has detoxification features. Itisfound in plant seeds, yeast, brown rice, apricots pits, nuts, grains, liver, and blood.

   Vitamin B17 (amygdaline or laetrile). The only B vitamin that is not found in yeast.  Apricot pits contain a high amount of Vitamin B17. B17 is used to treat cancer in some countries. 

   Vitamin C

    Well known as ascorbic acid. It is a powerful antioxidant; plays important role in body metabolism; important for folic acid, calcium and iron metabolism; important for collagen synthesis; regulates blood clotting; normalize blood capillaries functioning; essential for blood formation; has anti inflammatory and anti allergy effects; fights stress and boosts immunity; improves vision function.  

Vitamin C isfound naturally in citruses, green veggies, tomatoes, cabbages, different berries, potatoes, spring onion, cucumbers, green beans, milk. High temperature food processing destroys significant part of VitaminC.

   Vitamin P

There are about five hundred known bioflavonoids, regarded collectively as a vitamin. Usually composed of Rutin, Hesperidin and Citrin, assists in the proper functioning and absorption of Vitamin C. Itisfound naturally in citruses, berries, rose hips etc.