VITAMINS YOUR BODY NEEDS
Vitamins are organic substances necessary for life. Vitamins are essential to the normal functioning of our bodies, and with a few exceptions, cannot be manufactured or synthesized by our bodies. Vitamins are necessary for our growth, vitality, and general well -being. In their natural state they are found in minute quantities in all natural foods, They act principal y as regulators of metabolic processes, and play a role in energy transformations. A lot of people think vitamins can replace food. They cannot, in fact. Vitamins cannot be assimilated without ingesting foods. Vitamins are not sources of energy, nor do they contribute significantly to the substance of the body.
To help you understand the function of vitamins in the body, let me give you an illustration. Think of the human body as a battery operated clock, and the vitamins as the batteries which make the clock run. Vitamins are components of our enzyme system which regulate our metabolism and help us to run and function properly.
Vitamins fall into two groups: fat soluble and water soluble. The following vitamins are known today, although many more have yet to be discovered: Vitamin A (retinol carotene), B 1 (thiamine), B2 (riboflavin), B3 (niacin, niacinamide), B5 (pantothenic acid), B6 (pyridoxine), BIO, B l (growth factors), B12 (cobalamin, cyanocobalamin), B13 (orotic acid), B15 (pangamic acid), B17 (amygdalin), Vitamin C (ascorbic acid), D (calciferoli viosteroid, ergosterol), E (tocopherol), F (fatty acids), G (riboflavin), H (biotin), K (menadione), L (necessary for lactation), M (folic acid), P (bioflavanoids), T (growth promoting substances), U (extracted from cabbage juice). In this chapter I will be covering only these: Vitamins A, Bl, B2, B6, B12, C, D, E, and K.
VITAMIN A (RETINOL CAROTENE)
Vitamin A is fat soluble. It can be stored in the liver, and needs not be replenished every day. It helps prevent infections, notably of the eyes and respiratory system. It helps promote normal growth and tissue repair. Vitamin A tends to inhibit cancer. It is needed for healthy skin, hair, gums, teeth, and bones, and for visual purple production., which is essential for night vision. Vitamin A is highly toxic at doses much higher than the recommended daily allowance. A vitamin A deficiency causes night blindness, frequent colds, infections in the respiratory system, skin diseases and reproductive difficulties. Some natural food sources of Vitamin A are carrots, sweet potatoes, greens, cantaloupe, and all green and yellow fruits.
VITAMIN B-l (THIAMINE)
Vitamin B 1 is water soluble, and any excess is excreted and is not stored in the body. It must be replaced daily. It is needed in the control of the central nervous system in learning, cheerfulness, being organized, and is needed in the proper functioning of the digestive tract. Chlorinated water and cooking at too high a temperature for a long time destroys Vitamin B 1. A thiamine deficiency causes beriberi with fatigue, irritation, stiffness, heart muscle injury, tissue swelling, abdominal discomfort, constipation, and insomnia. Some natural food sources of thiamine are whole grains, nuts, seeds, legumes, and potatoes. Almost all natural foods contain some thiamine.
VITAMIN B-2 (RIBOFLAVIN)
Vitamin B2 is water soluble and easily absorbed. The amount excreted depends on the bodily needs, and may be accompanied by protein loss, It is not stored and must be replaced daily. It is needed to help metabolize carbohydrates, fats, and proteins. Riboflavin is essential for cell growth, healthy skin, nails, and hair. It eliminates sore mouth, lips, and tongue. It benefits vision and alleviates eye fatigue. Riboflavin is not destroyed by heat, oxidation, or acid. A riboflavin deficiency causes lesions of the mouth, hair loss, scaliness of the skin, oversensitivity to light, blurred vision, etc.. Some natural food sources of riboflavin are green, leafy vegetables, grains, breads, and legumes.
VITAMIN B-6 (PYRIDOXINE)
Vitamin B6 is water soluble and is excreted within eight hours after ingestion; it needs to be replaced daily. It is needed in the production of antibodies and red blood cells, and is necessary for the production of hydrochloric acid and magnesium. It helps prevent various nervous and skin disorders. A pyridoxine deficiency can cause depression, learning difficulties, convulsions, anemia, hair loss, poor hearing, etc. Birth control pills cause Vitamin B6 deficiency in about 25% of their users. Some natural food sources of pyridoxine are whole grain cereals, legumes, bananas, potatoes, cabbage, and oatmeal.
VITAMIN B-12 (COBALAMIN)
Vitamin B12 is water soluble and effective in very small doses; it can be stored in the liver for years. Vitamin B12 is needed to form and regenerate red blood cells, for iron absorption, to maintain a healthy nervous system, for proper utilization of fats, carbohydrates, and protein, and to improve concentration, memory, and balance.
Vitamin B12 supplements can be harmful. A group of French investigators reported a series of cases suggesting that B12 supplements may stimulate multiplication of cancer cells and aggravate the disease. B12 encourages cell division in general, and certain tumor cells in particular(1). B12 deficiency is a rare disorder, and the majority of cases occur in meat eaters and not among vegetarians as previously thought. Deficiency symptoms are mental depression, ringing in the ears, enlarged liver and spleen, pernicious anemia (a dangerous decrease in red blood cells), and neurological damage. Some natural vegetarian food sources of B12 are wheat, soybeans, various common greens, olives, fruits, and many other foods that occasionally have B12 either in or on the food. Vitamin B12 has been found in roots and stems of tomatoes, in cabbage, celery, and broccoli. It is also found in sea weed and alfalfa(2). A further source of B12 is bacterial growth found in the mouth.
VITAMIN C (ASCORBIC ACID)
Vitamin C is water soluble and is excreted in just a few hours; it cannot be stored in the body. Vitamin C prevents scurvy, helps heal wounds, burns, and bleeding gums. It assists in resistance to infection, in the absorption of iron, and in the formation of hemoglobin. A Vitamin C deficiency can cause scurvy, fatigue, loss of appetite, easy bruising, easy bleeding, slow-healing wounds, loose teeth, and anemia. Vitamin C supplements can be harmful. Excessive quantities reduce the pH of the urine to as low as four, increasing the risks of kidney stones. It also will interfere with purine metabolism, increasing the risk of gout. Large doses of Vitamin C may also promote cancer(3). Some natural food sources of Vitamin C are all fruits, and green, leafy vegetables. Carbon monoxide destroys Vitamin C, so those who live in the cities should definitely eat extra amounts of foods containing Vitamin C.
VITAMIN D (CALCIFEROL!, VIOSTEROID, ERGOSTEROL) Vitamin D is an oil soluble vitamin, and it is stored in the body. It is known as the sunshine vitamin because it is formed when the ultraviolet rays of the sun act on the skin to produce Vitamin D, which is then absorbed into the body. Vitamin D is needed to regulate the absorption of calcium and phosphorous. A Vitamin D deficiency leads to rickets, a disease in which the bones do not form properly (knock knees, bow legs, etc.). It will also cause severe tooth decay, osteoporosis, muscular weakness, loss of appetite, and loss of weight. The only natural source is sunshine. There is a limited amount of Vitamin D in some animal products, which I do not consider a natural source, and would not recommend.
VITAMIN E (TOCOPHEROL)
Vitamin E is fat soluble and is stored for long periods of time in the liver, fatty tissues, heart, and muscles of the body. Many months of deprivation would be required to deplete the body of Vitamin E. One of the important functions of Vitamin E is to aid in carrying oxygen to the tissues. Vitamin E is also essential for the adequate absorption of iron. Vitamin E keeps you looking younger, gives you endurance by supplying oxygen to the body. It helps prevent and dissolve clotting of blood cells. It prevents thick scar formation externally, and accelerates the healing of wounds. It can lower blood pressure; and aids in the prevention of miscarriages. A Vitamin E deficiency rarely occurs. It is prevalent in nearly every food, Green plants, grains, nuts, legumes, various seeds, fruits, and vegetables all contain Vitamin E.
VITAMIN K (MENADIONE)
Vitamin K is fat soluble and is stored in the body. This vitamin promotes proper blood clotting, and helps to keep one from bleeding to death. Vitamin K deficiency will cause internal bleeding, hemorrhages, and excessive menstrual flow. Some natural food sources of this vitamin are alfalfa, green leafy vegetables, tomatoes, and grains.
(1) Chauvergne, J; The Risk of Administering Vitamin B-12 to Cancer Patients. Semiane des Hospiteaux Paris 46:2170-2174; July 10, 1970.
(2) Thrash, Agatha & Calvin, M.D.; Nutrition for Vegetarians, pg. 67, 1982.
(3) Ibid. pg. 61.