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Health & Nutrition : Vitamins a day keeps the Doctor away!

A Vital-min
The GYM diet, the Atkins diet, this diet that diet… it’s too much food for thought, isn’t it? Well, we wondered how to make things easy for you and came up with a list of foods that allow you to eat to your heart’s content without piling on the pounds… Read on!

To begin with
• The complex Brain we have - The human brain which is a true phenomenon of evolution is a fragile and receptive instrument. Its chemical balance plays a major part in how it can properly function.

• Why are Vitamins Vital - Many of the substances found within the brain all work hand-in-hand for maximizing the brain’s ability to function. But this can only be achieved through the help of various vitamins and minerals that we need to take in order to keep a healthy and sound mind.

So what exactly are Vitamins?
• If we go by the definition from Oxford, Vitamins are organic compounds that the body needs in small quantities for normal functioning. In a layman’s terminology, Vitamins are nutrients you must get from food because your body can't make them from scratch.

• All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions the body cannot manufacture or synthesize vitamins. They must be supplied in the diet or in dietary supplements.

So how do Vitamins work?
A lot of people think vitamins can replace food. They cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why we suggest taking them with a meal. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy and assist in forming bone and tissue. Mentioned below is a complete Vitamin Chart for you.

NAME	USE	SOURCE
Vitamin B-1 (Thiamine)	• Brain function • Nervous System Function • Mood Stabilizer • Enhances energy • Decreases stress	Beef, pork, liver, legumes, fish poultry, yeast, whole-grain breads, pasta & nuts
Vitamin B-2 (Riboflavin)	• Enhances energy • Dry, cracked lips and mouth • Decreases stress • Promotes vision	Milk/dairy, dark green vegetables, eggs, yogurt, enriched breads/cereals and liver.
Vitamin B-3 (Niacin)	• Reduces blood pressure by dilating blood vessels • Improves circulation to extremities • Reduces cholesterol • Brain function • Decreases stress	Yeast, meats, eggs, poultry, liver, cereal, legumes, seeds, milk, green leafy vegetables, fish & nuts
Vitamin B-5 (Pantothenic Acid)	• Enhances energy and stamina by supporting the Adrenal glands • Decreases stress • Fatigue • PMS	Widespread in foods
Vitamin B-6 (Pyridoxine)	• Brain function • Decreases stress • Fatigue • Reduces blood pressure • PMS • Reduces risk of heart attack • Mood Stabilizer • Enhances Immune system	Meats, fish, green leafy vegetables, legumes, bananas & whole grains
Vitamin B-12 (Cobalamin)	• Brain function • Production of healthy Red Blood Cells • Enhances energy and stamina by supporting the Adrenal glands • Reduces cholesterol & dilates blood vessels	Meats, fish, poultry, milk, eggs, yeast & cheese
PABA	• Skin pigmentation disorders • Red Blood Cell production • Protects intestines • Fatigue, irritability and anxiety	Grains, cereal, corn, rice, wheat & flour
Choline	• Depression & anxiety • Brain function & memory • Fat metabolism	Cereals, grains, legumes & meat
Inositol	• Depression & anxiety • Brain function • Fat metabolism	Cereals, grains, legumes & meat
Vitamin A (Beta-carotene)	• Maintain vision • Growth, bone formation, tissue repair and red blood cell production	Dairy foods, liver, eggs, green leafy vegetables, oranges and red fruits
Vitamin C (Ascorbic Acid)	• Infection resistance • Wound healing & Collagen synthesis • Decreases “bad “cholesterol (HDL)	Fruits, berries, mangos, melons, tomatoes, green peppers and green leafy vegetables
Vitamin D (Choleacalciferol)	• Bone formation • Calcium absorption	Milk/Dairy, fish, liver and eggs
Vitamin E Alpha and Gamma tocopherol	• Red blood cell production • Enhances Immune system • Cellular membrane stability protecting heart and brain function	Nuts, vegetable and seed oils, wheat grains, wheat germ and green leafy vegetables
Vitamin K	• Blood clotting regulation • Bone growth	Dark green vegetables, liver spinach, kale & broccoli
Biotin	• Decreases stress & anxiety • Fatigue & insomnia • Chronic fatigue syndrome	Most foods
Folic Acid	• Red blood Cell production Prevent cervical dysplasia • Enhances energy and stamina	Green leafy vegetables, liver, legumes, seeds, enriched breads, cereals, rice and pasta
Omega 3 (DHA & EPA)	• Forms membrane structure of all cells in the body and are required for normal development and function of brain, eyes, inner ear, adrenal glands and reproductive tract. • Decreases inflammatory disease • Lower blood pressure • Anxiety, Depression, Bipolar Disorder and ADHD	Fish, flaxseeds, pumpkin seeds and soy
Omega 6 (Primrose oil or Borage oil)	• Stress • Lowers cholesterol	Seeds, seed oils and vegetable oils
Boron	• Energy utilization • Development and maintenance of bone and absorption of calcium, magnesium and phosphorus	Dairy products, drinking water, legumes and nuts
Calcium	• Bone and teeth • Muscle contraction and relaxation • Nerve function • Maintains cellular function in brain and heart • Reduces cholesterol	Dairy, fish (with bones), tofu, legumes, kale and broccoli
Chromium	• Enhances energy and stamina • Sugar and fat metabolism • Potentiates the action of insulin • Reduces mood swings & anxiety	Fruits, vegetables, vegetable oils, whole grains, seeds  & brewer’s yeast
Copper	• Enhances the absorption of iron • Enhances bone production • Enhances production of ATP (fuel for the cells)	Meat & drinking water
Iron	• Critical for hemoglobin formation in red blood cells • Oxygen carrier for energy utilization	Beef, fish, poultry, shellfish, eggs, legumes, dried fruits  & fortified cereals
Magnesium	• Brain and nerve function • Muscle contraction • Enhances energy production in the heart • Dilates coronary arteries and lowers blood pressure	Legumes, whole grain cereals, nuts, dark green vegetables  & chocolate
Potassium	• Nerve transmission • Fluid balance • Muscle contraction • Ensures energy gets into cells where they can be broken down for energy	Fruit, vegetables, dairy, grains, legumes & beef
Selenium	• Enhances Vitamin E functions • Enhance energy and stamina by balancing adrenal gland • Reduces risk of cancer of prostrate, breast, colon, rectum & lung.	Seafood, meats, grains & Brazil nuts
Zinc	• Enhances immune system • Wound healing • Sperm production • Involved in many enzyme, hormone and protein functions	Beef, fish, poultry, grains, vegetables
L-Glutamine	• Enhances strength 7 stamina • Decreases cravings for alcohol & carbohydrates • Stimulates immune system • Peptic Ulcers	Raw parsley, spinach, wheat, corn, peanuts, soybean & milk
L-Phenylalanine	• Produces norepinephrine - 9 neurotransmitter which increases alertness, reduces appetite, improves memory and acts as an antidepressant	Dairy, almonds, avocados, lima beans, peanuts & seeds
L-Tyrosine	• Antidepressant, enhances memory and increases mental alertness • Supports thyroid and pituitary glands	Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds & sesame seeds
L-Cystine	•Antioxidant that protects body against radiation and pollution.	Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions & red peppers.
L-Carnitine	• Enhances strength & stamina • Angina & heart disease • Reduces cholesterol • Chronic fatigue syndrome	Fish, eggs, dairy & beef
L-Glutathione	• Enhances Immune system • Anti-inflammatory • Prevents cataracts	Fish, eggs, dairy & beef
L-Lysine	• Assists calcium absorption • Helps form collagen (replenishes skin tone) • Reduce viral growth (Herpes)	Fish, eggs, dairy, lima beans, beef, soy, yeast & potatoes.
L-Methionine	• Reduces cholesterol & fats • Prevents hair, skin and nail disorders	Fish, eggs, dairy, beans, beef, garlic onion, lentils & soybeans
L-Tryptophan	Insomnia, depression & anxiety Migraine H/A	Dairy, beef, poultry, barley, brown rice, fish, soybeans & peanuts
5 HTP	• Depression & anxiety • H/A, Fibromyalgia • Appetite suppressant, weight loss • Psychosis • Myoclonic syndromes (sudden, dramatic muscle spasms Cerebral ataxia	Dairy, beef, poultry, barley, brown rice, fish, soybeans & peanuts
Vitamin C	• Healthy bones and teeth, wound healing	Fruits (especially citrus) and vegetables (especially those in the cabbage family)
Zinc	• Cell reproduction and tissue growth and repair	Meat, eggs, seafood, whole grains

(This information has been compiled from the sources in the public domain to provide a comprehensive list of commonly used herbs.  This information is intended for your general knowledge only and is not a substitute for medical advice or treatment. Questions about the specific use of any vitamin or supplement for any specific condition or patient should be referred to a licensed physician).

Dietary Indemnity
A diet that includes a wide range of animal and plant foods (fruit, vegetables and grains) contains plenty of vitamins for a healthy person. It’s proven that vitamins are necessary to your health and there are numerous medical, technical and research available if you want to gain more information. However, it’s important to incorporate daily these natural vitamins in your diet, because…

After all, it’s about a healthy lifestyle!

Disclaimer: Please consult your dietician/ doctor before beginning the above mentioned diet or any diet.