VITAMINS

II. VITAMINS

Vitamin A (Retinol, Animal Sources)
(Beta-Carotene, Vegetable Sources)

Important for skin and mucous membranes helps with eyesight and may be important in the utilization of iron by the body. It is a powerful antioxidant. Retinol, which is fat-soluble, resists most cooking processes except frying at high temperatures. It is sensitive to oxygen and light. Betacarotene, which is water-soluble, is sensitive to light, oxygen and heat. It is converted to Vitamin A in the body.

Richest Sources:
Cod liver oil, halibut liver oil, ox liver, chicken liver, lamb’s liver, pumpkin, spinach, sweet potato, dried apricots, broccoli, cabbage, mature carrots, cooked carrots, cantaloupe melon, cheddar cheese, cherries, eel, kale, papaya, mango, sweet peppers, chili peppers, peaches, prunes, tomato, watercress, dark green leaves and herbs, water melon, whole powdered milk, eggs, fresh apricots, organic butter.

Especially Needed By:
Pregnant women (but too much can be a risk to the foetus), those who are under stress, the elderly, faddy eaters and dieters. It helps to protect mucous membranes against infections and cancer.

Vitamin B1 (Thiamin)

Essential for the proper functioning of nerve tissues, and all muscles including the heart. It aids digestion and promotes energy and growth. It is water-soluble, and is lost when food is soaked and water is discarded, when cooking-water is discarded, and when meats and other foods are cooked at high temperatures.

Richest Sources:
Brewer’s yeast, wheatgerm, liver, peanuts, Brazil nuts, chestnuts, hazelnuts, sprouted pulses, whole grains and seeds, oats (raw), dried peas, green peas (fresh), Soya flour, pork, butter, peanuts and haricot beans.

Especially Need By:
Pregnant and lactating women, women on the Pill or HRT, those indulging in high physical activity, junk-food eaters, and the elderly.

Vitamin B2 (Riboflavin)

Essential (with other vitamins) for the synthesis of hormones by the pituitary and adrenal glands to meet stress by fight or flight, for energy production in the body, for healthy eyes, skin and hair, and plays a part in the metabolism of proteins, carbohydrates and fats. It prevents soreness of the lips, mouth and tongue. It is water-soluble, and is lost when cooking water is discarded, although fairly stable when heated. Exposure to light diminishes it (i.e. milk bottles left in sunlight on the doorstep).

Rich Sources:
Kidney, liver, whole and sprouted grains, legumes and seeds, yeast extract, wheatgerm, dairy produce, green leafy vegetables.

Especially Need by:
Pregnant and lactating women, children who are growing fast, women on the Pill or HRT, and the elderly.

Vitamin B3 (Niacin / Nicotinic Acid)

Prevents gastro-intestinal disturbances. Helps in energy production and blood circulation. Needed for the metabolism of fats, protein and carbohydrate. It is water-soluble, and is fairly stable in cooking, although it may be lost when cooking water is discarded.

Richest Sources:
Yeast extract, dulse seaweed, kidney, liver, peanuts, poultry, sunflower and sesame seeds, oily fish, wheat bran, wheatgerm, whole brown rice, wholemeal flour, dried apricots, beans (sprouts especially), lentils, mushrooms.

Especially Needed By:
Pregnant and lactating women, by children undergoing rapid growth, by those who physically exert themselves and those who are stressed.