Complementary Therapists > Dietary Therapy > Vitamins
Vitamins
Vitamins are organic compounds that are essential for the proper functioning of the human body and as the body cannot produce enough itself it must get vitamins from food. Vitamin deficiency can lead to disease or medical conditions that can only be cured by the deficient or missing vitamin.
Fat Soluble Vitamins and Water Soluble Vitamins
Fat soluble vitamins are stored in the body's liver and in fatty tissue. It is easier to store these fat soluble vitamins than water soluble vitamins and the body can retain reserves for days and in some cases even months. Vitamins A, D, K and E all fat soluble vitamins that are absorbed through the digestive tract with the aid of fats.
Water soluble vitamins cannot stored in the body as the flush through the body and are excreted as urine. As a consequence the body must consume quantities of vitamins C and B on a daily basis.
Vitamin Chart
The following is a list of vitamins that are required by the human body. It includes the name of each vitamin, the health benefits for the body, good sources of the vitamin and the recommended daily allowance (RDA).
| Vitamins | Health Benefits | Sources | Recommended Daily Allowance |
| Vitamin A | Helpful for healthy eyes. Benefits hair and skin. Boosts the immune system. Maintains mucous membranes. | broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. | Men: 750 mg Women: 750 mg Child: 1000 IU (2 - 3 yr) to 2000 IU (9 - 13 yr) |
| Vitamin B1 (Thiamine) | Helps the body make optimum use of carbohydrates. Aids proper heart function, the nervous system, and enables good co-ordination of muscles. | Whole Grain Products, Sunflower Seeds, Oatmeal, Pine Nuts, Other Nuts, Lean Pork and other Meat forms, Wheat Germ | Men: 1.18 mg Women:0.85 mg Child: 500 mcg (1 - 3 yr) to 900 mcg (9 - 13 yr) |
| Vitamin B2 (Riboflavin) | Regulates metabolism of carbohydrates, fats, and proteins. Also beneficial for eyes, and healthy growth of hair, nails and skin. | Dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. | Men: 1.75 mg Women: 1.27 mg Child: 0.5 mg (1 - 3 yr) to 0.9 mg (9 - 13 yr) |
| Vitamin B3 (Niacin) | Regulates metabolism of carbohydrates, fats and proteins. Aids normal brain function and maintains healthy nervous system. | Beef, Chicken, Tuna, Liver, Peanut Butter, Barley, Rice Bran, Wheat Bran, Rice | Men: 19.3 mg Women: 14.0 mg Child: 15.0 mg |
| Vitamin B5 (Pantothenic Acid) | Regulates metabolism of carbohydrates, fats and proteins, and generates fatty acids and cholesterol. | Egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses, lobsters, organ meats, avocado, mushroom, lentils | Men: 2.5 mg Women: 2.5 mg Child: 2 - 4 mg |
| Vitamin B6 (Pyridoxine) | Controls the metabolism of amino acids and carbohydrates. Aids healthy nervous system function, and in the production of red blood cells. | Bananas, Brewer's Yeast, Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes | Men: 1.8 mg Women: 1.5 mg Child: 0.6 mg - 0.13 mg |
| Vitamin B12 (Cobalamin) | Vital for DNA synthesis. Aids healthy nervous system function, and helps in production of red blood cells. | Mussels, Oyster, Oily Fish, Crab, Beef, Liver, Offal, Egg | Men: 2 mcg Women: 2 mcg Child: 0.9 mg - 2.4 mcg |
| Folate | Along with vitamin B12, it protects and develops the nervous system, and aids in the production of RNA and DNA. It produces red blood cells for the unborn in the uterus. | Lentils, Chickpeas, Kidney Beans, Green Leafy Vegetables, Nuts, Oat Bran, Liver, Brewer's Yeast | Men: 400 mcg Women: 400 mcg Child: 150 mcg - 300 mcg |
| Vitamin C | Aids collagen production. Iimportant for healthy gums, bones, cartilage and blood vessels. Boosts the immune system, assists in tissue repair, and in absorbing iron. | Citrus Fruits, Guava, Papaya, Kiwi, Green Leafy Vegetables, Broccoli, Capsicum, Red Chillies | Men: 40 mg Women: 30 mg Child: 15 mg - 45 mg |
| Vitamin D | Vital to absorb calcium and phosphorus in the promotion of healthy bones and teeth. | Dairy, Herrings, Tuna, Fish Oils, Egg Yolk, Sunflower Seeds, Sardines, Sunlight | Men: 5 mg Women: 5 mg Child: 5 mg |
| Vitamin E | Has antioxidant properties. Aids in healing of the skin and helsps to prevent scarring. It maintains health red blood cells, and protects cell membranes. | margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. | Men: 10 mg Women: 10 mg Child: 6 mg - 11 mg |
| Vitamin K | Allows blood clotting in case of severe bleeding. | Spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. | Men: 80 mcg Women: 80 mcg Child: 30 mcg - 40 mcg |
Dietary Therapy - Nutritional Therapy - Vitamins - Minerals
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