1

.WHATAREVI TAMI NS?

-ar
eor gani
c mol e
cule
sthata ree ss
e nt
ialtoa n or
ganism i
ns mall
quanti
ti
esf or proper meta
bol
icf uncti
on.Es sent
ialnutr
ient
sc annotbe
synt
he s
izedintheorgani
sminsuffi
cientquanti
ti
esforsurvi
val,
andthere
for
e
mus tbeobtai
nedthroughthedi
et.

2.
TYPESOFVI
TAMI
NS.

 VITAMI ND
*Descript
ion
-alsoknowna st
hesunshi
nevi
taminisoneoft
heess
e nt
ial
fat-
sol
uble
vitamins.Ithol
dsave ryhighsig
nifi
canceinhel
pingthebodya bsorb
calci
um,whi chi s ne
c e
ssar
yf or promoti
ng t
he bone he a
ltha nd
remode ll
ingofbones
.

*Funct
ion
-i
se xtremel
ybe ne
f i
ci
alinthenatur
algrowthandr e
model
l
ingof
bones.Itreducesther i
skoffract
ure,s
tre
ngthent
hebone s
,maint
ain
overa
llbodyba lanc
ea ndprovi
desthebodywi t
has t
rongandperf
ect
skel
et
a lst
ructur
e.

*Defic
iency
-Ifyous hya wayfr om thesunl
ightorhaveave r
yp oorint
akeof
Vita
mi nD,youmi ghtbea ttheri
skofVit
aminDdefi
ci
ency.Thesunshine
vitaminplaysapivot
alroleinpromot
ingboneheal
thandma i
nta
ini
ngt he
overalli
mmuni t
y.LackofVitaminDma yres
ulti
nvari
ousdefect
sstart
ing
from low bonedensi
tytos oft
eni
ngofbonesandimpai
redmineral
iz
ati
on
ofbone s.

*
Toxic
ity
-Vi
taminDt houghe xt
remelyneces
saryforheal
thybodi
lyfuncti
ons
a
ndma inta
ini
ngt hebonea ndtee
thhealt
h,overexp
osuretosunli
ghtor
c
onsuminghi g
he ramount sofvi t
aminDt hr
oughfood sour
cesa nd
s
upple
me ntsmightbefata
ltothebody.

AsvitaminDi sproducedint hebody,ove rexposuretos unli

ghtmay
re
s ul
tinexc e
ssiveproduct
ionofc a
lci
triolwhichmayc ausetoxi
cit
yand
re
ma ininthebloodforseveralmonths.Excessi
vesune xpos
ur emayal
so
causeseve
r eskindama geandma ylea
dt os
kincancer
.
 *
FoodSour
ces
-Someoft
hef
oods
our
ceswhi
cha
rea
nexc
ell
ents
our
ceofVi
tami
nD
a
re:

Ve
geta
blesl
ikemushrooms–raw mai
takemus
hrooms,dri
eds
hii
take
mushrooms
, p
ort
obe
ll
omushr
ooms,r
aw whit
emushrooms

F
ort
ifi
edf
oodsli
kebrea
kfastc
ere
als
,oa
tme
al,or
ang
ejui
ce,s
oymi
lk,
a
lmondmi
lk,c
ow’smi
lk,nut
s

Ani
mals
our
cesl
ikee
ggyol
k,c
odl
ive
roi
l,
sal
mon,
her
ring
,tunae
tc.

 VITAMINC
*Descri
pti
on
-chemical
lytermedasAs corbat
eorAs c
orbi
cAc idisa nessent
ial
wa te
r-sol
ublevi
tamintha
tisrequir
edbyourbodyf orvariousmet
aboli
c
acti
vit
ies.Oneofthemosteff
ecti
venutrie
ntsfort
reat
ingcommonc ough
andc ol
d,vita
minCi snatur
all
ys ynthe
sizedi
nma nya ni
ma l
sbutinthe
caseofhuma ns
,theonlywa yist oconsumevit
aminCr ichf
oodsfor
reapi
ngi t
sbenef
its
.

*
Func t
ion
-
Ana turalanti
oxi
dant,vi
taminCp l
aysakeyr ol
eins c
aveng
ingfre
e
ra
dicalsfr
om thebodya ndther e
bytakespartinr educi
ngdamagefrom
i
nfla
mma t
ionandoxidat
iona ndhe nc
eisake yc omp one
ntforfi
ght
inga
multi
tudeofpathol
ogi
calcondit
ionsandinfe
cti
ons .

*Defi
cie
nc y
-Absenc eoftheCvitaminisfair
lycommonnowa daysandma yc
ause
reducedp roducti
onofc ol
lag
e nulti
matel
ylea
dingtobr eakdownofbody
ti
ssues,g i
ng i
vit
is,nosebleed,rough,dry,scal
ys kin,reduce
dwound
heali
nga ndr educedpot
enti
alofthebodytopreventinfe
cti
ons.

*Toxici
ty
-Taki
ngt hi
sincredibl
enut ri
entin higherdosesormor et hant he
sug ge
ste
dlevelca
nc a
us edia
r r
hoe a,
naus e
a,vomiti
ng, a
bdominalcramp s
,
he a
rtburn,andheadache.Acutetoxici
tyduetoove rdosageofvita
mi nC
ma ye vencauseseverediar
rhoea ,gast
roi
ntest
ina
lp roble
msa ndkidne y
stones.
 *F
oodSour c
e s
-
Thevariousfruit
swi t
har i
chsourceofvitami
nCi ncl
ude:
Lemon,ora
ng e,g
r a
pefrui
t,ki
wi,mango,canta
loupe
,papaya,wate
rmelon,
pi
neappl
e,g
ua va,bl
ackber
r y,
ras
pbe
rry,blueberr
y,st
rawberry,
cranbe
r r
y
et
c.

-
Vegeta
blesl
oadedwithvit
aminCi nc
lude:
Caul
ifl
owe r
,broccol
i,gree
np e
ppers
,br us
selss
prout
s,t
oma
to,gr
een
t
urnip,sp
inach,
cabbage
,potat
o,par
sle
y,thyme,wi
nters
qua
she
tc.

Certainc e
r e
alsa nd f
ort
if
iedfoodsa ls
op rovidemoderatec ont
entof
vit
ami nC.Buti tmustbekepti
nmi ndthatahe alt
hydoseofvit
ami nCc an
onlybeg arneredfromtherawfruitsa
ndunc ookedveg
g i
es.
Ove rstorag
e,
cooking,microwavingorst
eamingofthef oods ourc
esreducethevita
mi n
Cc ontenti
ni t.

 VITAMINK
*Descri
pti
on
-isane sse
nti
alfa
t-s
olublevi
taminusedforbloodclot
ti
nginc a
seof
cuts,abras
ionsorinj
uries.I
tisthekeyele
me ntr
equire
dbyt hebodyto
produceprothrombi
n,aclott
ingf
a c
torne
cessa
r yf
orbloodcoagul
ati
on.

*
F uncti
on
-A nat
uralremedy forc onge
a l
ing t
he blood,the K vi
tami
n has
multi
tudeofhea
lthbene
fitsincl
udi
nga ll
evi
ati
ngt hevit
aminkdefi
ci
ency
syndromes,i
mprovi
ngc og ni
ti
vea nd bonehe alt
ha nd l
oweri
nghe a
rt
ail
ments.

Themos tess
enti
alrol
eofvit
aminKi shea l
ingofwoundsa ndrever
sing
theha rmfuleff
ect
sofbl ood t
hinning me di
ci
nes.I
ti sals
o usedi n
prevent
ingble
edi
ngdisor
dersinthene wbor nsexhi
bit
inghaemorr
hag i
c
dis
e a
sec a
usedduetoabs
enceofvita
mi nK.
*
Def
ici
ency
-
Peop l
esuff
eri
ngf
rom t
hisp
art
icul
arde
fic
ienc
yma
yexhi
bitbr
uis
ing
a
ndbleedi
ng.

-Peopl
es uf f
eringfrom chronicgastr
ointe
sti
nalail
me nt
sl i
keCr ohn’
s
dis
ease,g a l
lbl adder disease,c yst
icf ibr
osis,celi
ac,live r damag e
,
inf
lamma torybowe ldis
easeorthos ewhounde r
we ntabdomina lsurge
r y
areunfittoa bsorbthevitaminanda repronetothedefic
iencys yndrome s
.
Absenceoft hise ssent
ialvit
amini nt hebodyma yc ausehe ma t
oma s
,
pet
echia,bloodi nurine,st
ools
, e
asybr uisi
ng,exces
s i
vebleedingfrom the
nose,g
umse tc
.

*Toxic
ity
-Anythingmor ethantherec
omme ndeddos
ema yc a
usetoxi
ci
tylike
decreas
eda p
peti
te,enl
arg
edli
ver,br
ea t
hingdi
ffi
cul
ty,musc
lesti
ffne
s s
,
pale
nessa nds wel
lingoft
hebody.

*
FoodSour
ces
-Gi
venbel
ow a
ret
hef
oods
our
ceswhi
cha
rel
oade
dwi
thvi
tami
nK:

Gree
nVe g
etabl
es:
Kal
e,sp
inach,g
reent
urni
p,p
ars
ley,
let
tuc
e,c
aul
if
lowe
r,br
occ
oli
,ca
bba
ge,
br
ussel
se t
c.

F
rui
ts:
Ki
wi,
avoca
do,
blue
ber
ry,
etc
.

Dai
rySour
ces
:
che
ese
,mil
kandyog
urt
.

Da
irySourc
e s
:
c
heese,
milkandyog
urt
.

Othe
rSour
c es:
Fe
rment
edfoodsli
kena
tto,
mis
o,s
aue
rkr
aut
,eg
gsa
ndme
at.
 VITAMI NB12
*Desc ript
ion
-c hemi cal
l
yt e
rmeda sCobala
ministhelas
toftheeig
htwa t
er-sol
uble
vitami ns thats er
vesa sac o-f
act
oron DNA s ynthesi
s,a mino acid
me tabolisma nds ynt
hesisoffatt
ya ci
ds.I
tprimari
lyaimst owa rdsthe
he a
lthyf unc t
ioni
ngandde vel
opmentofthebrai
nowingtoi t
sp artinthe
synthe sisofmye li
n,boost
ingtheimmunes yst
ema ndma t
ura t
ionofr ed
bloodc el
l
si nthebonema rrow.

*Func t
ion
-isap owerfulneuralcompoundt hatisextre
me l
ye ss
enti
alforthe
synthes i
sofne urotr
ansmitt
ers
.Itisals
or equi
redfortheprop
erg rowt
h,
developme ntandfuncti
oningofthebrai
na ndnerves,
theformat
ionofred
bloodc el
l,cel
lme t
aboli
sm,andthep r
oducti
onofDNA.

*Def i
ciency
-Mos tl
yc obalami nde fi
ciencyc ausesdiffe
renttypesofa na emi aand
othe rne urodegene r
a t
ivediseases.Itismos t
lycharacte
riz
edbys ignsand
symp t
omsl i
kewe akness,fati
gue ,nervedama ge
,ti
ngli
ngs ensationsi nt
he
handsa ndf eet
,li
g ht-headedness,rapidheart
beat,rap
idbrea t
hinga ndp al
e
colourt ot hes kin.Itma ya lsoc ausee a
s ybruisi
ngorbl eeding ,blurr
ed
vision,f ever,wa lkingdi f
fic
ul t
ies
,g ast
roint
esti
nalsideeffectsi ncludi
ng
soret ong ue,up sets toma ch,we i
ghtl oss
,di ar
rhoea,irrit
a ble bowe l
syndr ome , f
lat
ulenc eandc ons t
ipa
t i
on.

I
fthela
ckofthi
shea
lthfulnut
ri
enti
snotc
orrec
tedonti
meitcanlea
dt o
se
verenerveandbraindamagecausi
ngdep
ressi
on,di
sor
ient
ati
ona nd
dement
ia.

*Toxici
ty
-TheRe comme ndedDieta
ryI ntakeis2.4mc gforadul
ts
,1.8mcgfor
olderchildr
en,2. 6mc gforp regnantwome nand2.8mc gforlac
tati
ng
mothers.Anyt hingmor ethant hep rescr
ibe
da mountcanc a
us ese
vere
all
ergi
cc ondit
ionslikedi
zziness
, anxiet
y,heada
che,
na us
eaandvomiti
ng.
 *
FoodSour
c e
s
-Fol
l
owingar
ethef
oods
our
ceshi
ghi
nvi
tami
nB1
2:

Da
iryp
roduc
tsl
ikeyog
hur
t,mi
lka
ndc
hee
se.

Somef or
tif
iedc er
eals
,nutr
it
ionalyea
st,Ana l
gaeproductc
all
ednor
i,
shi
takemus hroomsa ndcert
ainanimalsource
slikeeggs
,fi
sh,cl
ams,
chi
cken,a
ndme atarel
ade
nwi thvi
tami
nB1 2.

 VITAMINA
*Descri
pti
on
-i
saf at-s
olubl
eelement,ap owe rhous eofantioxidantswhi chplaysa
pivot
alroleina l
lbodil
yf uncti
ons .Thea cti
vecons t
ituentsofVi t
aminA
consi
stp r
eformedVita
mi nAorr etinoidslikereti
nol,ret
inal,re
tinoi
ca ci
d
and p rovita
mi n A c arot
enoids l ike β- c
a rot
ene ,a lpha-carot
ene,
gamma -carot
eneandxa nthophyllbe t
a-c r
yp t
oxanthi
n.

Vi
tami
nAi
sna
tur
all
yava
il
abl
eint
wodomi
nantf
orms
:

Ret
inol
,alsoter
me da sVi
taminA1isoneoftheke
yingr
e di
entsofVi
tami
n
A.I
tisacquir
edf r
oma ni
mal-
base
df oods
ourcesi
sext
reme l
ybenefi
ci
ali
n
t
reati
ngandp revent
ingxeropt
hal
mia–dryingoft
hecornea.

Carot
enoi
ds,a l
so known astet
rat
erp
e noi
ds ar
eg ener
a l
l
yf ound i
n
pl
ant-
basedfoodsources
.Thecar
ote
noidsareconve
rtedintop
refor
med
Vi
taminAbyt hebodyfor l
ate
ruse.

*
Func t
ion
-isma inl
yus edforoure yeheal
th by i
mpr
ovingourvis
ion a
nd
t
rea
tingnightbl
indness
,ac ondit
ionwhereeyesareunabl
etoper
ceive
a
nythingunderdim orpoorl
ight.

*Defi
c i
ency
-Themos tcommondi s
e as
ethathapp
ensduetoa bsenceofVi
taminAis
xerop t
hal
miaorni ghtbl
indness.I
tma ya l
sor educet hegrowtha nd
developmentofc hi
ldre
na ndma yris
kt hegrowthoff oetusinpregna
nt
wome n.Defi
ci
e ncyofVitaminA ma ya l
soma keyourbodyp roneto
inf
ectionsandc ancausesevera
lheal
thandskindi
s or
de r
s.
 *Toxici
ty
-Thetoxici
tymos t
lyhapp
ensduet op re
formedvitaminsorreti
noi
ds.
Preformedvi t
aminsarefa
tsolubl
ea ndarereadi
lyabsorbedbythebody.
Whe nwec onsumeitinlarge
rqua nti
ti
es,iti
ss t
oredint hel
ive
ri nthe
form offa t
s.Andwhe ntoomuc hoff atisac c
umula t
edi nt
heliver
,it
become stoxi
cf orus
.

*F
oodSour c
es
-
He al
thyLeafyGre
ene
ries:
Vege
table
swhi chhaveahig
hc ont
entofVi
tami
nAmos
tl
yint
hef
orm of
car
otenoidsare
:

Spi
nach,t
urni
p,br
occ
oli
,le
ttuc
e,p
ars
ley,ka
lea
ndot
herl
eaf
ygr
een
ve
ggie
s.

Carr
ot,
tomatoes
,sweetp
ota
to,
pump ki
n,squash,
zuc
chi
ni,
redp
epp
era
nd
ot
herorang
ea ndyel
l
ow col
ouredve
g e
tabl
es.

Apar
tfrom t
heve g
gie
s,cert
ainora
ngeandye
ll
ow colouredf
rui
tsar
eal
so
l
oadedwit
hVita
mi nAl i
kema ng
o,ora
nge,
pap
aya,
ca ntal
oupe
s,p
inkorr
ed
gr
apes,
wa t
ermelon,ap
ricot
,guava

Ric
hConte
ntofact
iveVi
taminAi
sal
sof
oundi
nva
riousf
oodobt
aine
d
fr
om a
nimals
our
cessucha s
:

Da
iryp
roduc
tsl
ikemi
lk,
che
esea
ndbut
ter

Ani
mal
-ba
sedf
oodi
temsl
ikee
gg,
fis
hoi
lsa
ndl
eanme
at

 VITAMINB3
*Descri
pti
on
-orwe l
lknowna svita
minB3c omple
xi soneofthee i
ghtess
entia
l
wa te
r-sol
ubl
evitami
ns.Thete
rmc omp l
exdenote
sthethreefor
msoft he
B3vi tami
nwhi chareniac
in(ni
coti
nicaci
d),ni
coti
namide(ni
aci
namide),
andni c
oti
namideri
bosi
de.
*Functi
on
-wellknowna sNi aci
ni sa ne s
senti
a lnutrientforimp rovingbodily
functi
ons.Itp
laysake yr ol
einl oweringc hol
esterolandtrig
lyceridele
ve l
s
i
nt heblood.Severalstudie
ss how tha tr
e gula
ri ntakeoffoodsc ontai
ning
B3vi t
ami nhelpsinlowe ri
ngt helow- de
ns it
ylipoprote
ins(i.
e.LDLorba d
chole
sterol
s)ande ffecti
velyinc r
easest hehi gh-densi
tylipoprotei
ns( i
.e
.
HDLorg oodc hole
sterol)
.

*Def
icie
ncy
-Themos tc ommonde fi
cienc
yduet olackofvi t
aminB3i spel
la
gra
whic h s hows vi si
ble s ymp t
oms l ike diar r
hoea
, de r
ma t
it
is,
hyperpi
gme nt
ation,thi
ckeningofthes ki
n,infl
ammationofthemout hand
tong
ue ,diges
tivedis t
urbances,deme nt
ia.Itals
os howsl es
ionsont he
l
owe rne c
kwhi chisknowna sCasal
'snecklacel
esi
ons.

Sever
alstudie
sal
sochara
cteri
zedi
ges
tivep
ain,vomit
ing,na
use
a,ir
rit
abl
e
bowelsyndromeandconst
ipa
tiona
ssomeoft hesymptomsduetola
ckof
vit
aminB3r ichf
oods
.

Someti
me s,
as ever
elackofvit
aminB3ma ya l
socauseamne s
ia,del
ir
ium,
and otherp sychoti
cs ymptoms like a
nxiet
y,f at
igue,r e
stle
ssnes
s,
i
rri
tabi
li
ty,poorconcentr
ati
on,apat
hy,depre
ssionande ve
ntuall
y,ifnot
t
reat
edont i
me ,canleadt
odeath.

Vit
amin B3 or Niac
in de
fic
ienc
yc ana lsoc a
use Ha
rtnup di
sea
se
charact
eri
zedby s
calyredr a
shes,i
rri
tat
ion,a
nds e
nsi
ti
vit
ytowa r
ds
sunli
ght.

*Toxi
cit
y
-i
tcancausese
ve r
eall
ergi
ccondi
ti
onsl i
keni
aci
nflushi
ng(i.
e.f
lushe
d,
it
chy ski
n),nausea,vomiti
ng,const
ipa
tion,he
adache,rash,dizzi
nes
s,
diabe
tesabdomi
nalpainanddia
rrhea
.

*
FoodSourc
es
-Themostp
romi
nents
our
cesofvi
tami
nB3a
re:

Ve
get
ari
ansource
sincl
udeavoca
do,mus
hrooms
,gr
eenp
eas
,be
ans
,le
nti
ls
,
gi
nge
r,swe
e tp
epper
,andpot
atoe
s.
Nutsandsee
dsi nc
ludepea
nuts,soynuts
,p ump
kins
eeds
,sunf
lowe
r
se
eds,
squa
shs e
eds,whol
egrai
ns,s
oymilk,e
tc.

Dai
rysour
cesi
ncl
udemi
lk,c
hedda
rche
ese
,cot
tag
eche
ese
,whol
emi
lk,
cur
d,e
tc.

Grai
nproduc
tsi
ncl
udea
llf
ort
if
iedbr
eakf
astc
ere
als
,oa
tme
al,p
ast
a,a
nd
br
ead.

Whol
egr
ainf
lour
s,s
ucha
sri
ce,
whe
at,
bar
ley,
andc
orn.

Animalsour
cesinc
ludeseafi
shesl
iket
una,sal
mon,mac
ker
el,t
rout
,
sar
dine
sincl
udi
ngegg,c
hic
kenandot
hera
nimals
ourc
es.

Vit
ami
nB3i sver
ystabl
eanddoesnotge
tsde
str
oye
dea
sil
y,he
ncet
he
foods
our
cescanbec
ookedandcons
umed.

Addi
ti
ona
lFoodSour
cesOfVi
tami
nB3

Bana
nasareave
ryg oodsourceofNi
aci
n.Onesmalls
ervi
ngofba
nana
pr
ovi
desc
ancovers
ixp er
centofthee
sse
nti
alvi
tami
nneedsofa
nadul
t.

Brownr icei
salsocons
ider
edoneofther i
chests
our
cesofVi
tami
nb3.A
sma l
lser
vingofthi
swholeg r
aincont
ainsabout4mgofB3whi c
hhel
ps
regul
atechol
est
eroll
evel
sinthebody.

Awonde rfr
uit,avoca
doisconsi
deredve
ryri
chinfi
bre,andpot
ass
ium
and oneoft hee xcel
l
entpla
nt-ba
sedsour
cesofniacin.Onewhole
l
arge-s
ize
da vocadowi t
houttheskinandseedha
sa bout2.5 mgof
Vit
aminB3orni a
c i
n.

Mushroomsa r
enotj usthighinp r
oteins,buttheyal
soha veahigh
amountofesse
ntia
lBVitamins.Mai
takea ndshi
takemus
hroomscont
ain
Bvita
mi nsi
ncludi
ngniaci
na ndri
bof l
avinwhicha r
ebene
fic
ialf
orthe
f
uncti
oningoft
hes t
rongnervouss
ystem
 VITAMI NB6
*De scr
iption
-al
soknownPyr i
doxineisoneoft hewa te
r-solubleBvi t
aminsthatis
ext re
me lye ss
enti
alf orhealt
hy br ain de
velop
me nta nd boosti
ng the
immunes yst
em.Itholdshi
ghs i
g ni
fic
anceinhe l
pingt hebodytop roduce
ne urotr
a ns mit
ter
s like norepinephri
ne,e pine
p hrine, dopamine a nd
ser ot
onin.

*Func t
ion
-isap ot
entneuralcompoundthatise xtr
e mel
ye sse
nt i
alforthe
synthesisofneur
otra
ns mi
tt
ers.I
tisa
lsorequir
edf ortheproperg
r owth,
developmentandfunct
ioni
ngofthebrai
n,nerves,ski
n,andotherpart
sof
thebody.

Seve r
altypesofrese
a r
chs ug
ge stt
hatvit
aminB6i sextreme l
ye s
senti
al
fortreat
ingheartpr
oblems,al
coholaddi
cti
on,cat
aract
,gla
uc oma ,diabe
tic
pain,cerebe
ll
arsyndrome(atyp eofbrai
nda mage)
,cankers or
es ,moti
on
sic
kne ss
,kidneydi
sease,AI
DSa ndme ns
trualpr
oblems.

*
De f
iciency
-Defic
iencysyndrome sduet ovi t
ami nB6i squi teunc ommonbuta
severelackofthissignifi
cantvitaminma yc a
us eele
ctroencephal
ograp
hic
abnorma l
iti
es,micr
oc yti
ca naemi a,gl
os si
ti
s( swoll
ent ongue )
,dermati
ti
s
withc hei
losi
s(scal
ingont helipsa ndc rac
ksa tthecornersoft hemouth),
conj
unc ti
viti
s,i
ntertr
igo,de p
re s
sion,c onfusi
on,a ndwe akenedimmune
f
unc ti
on. Ki
dsandinfa ntshavingal ackofvi t
ami nB6de velopabnormall
y
acutehe ari
ng,i
rri
tabil
ityandc onvulsives ei
zures.

I
nc e
rtai
ns eve
rec as
es,vit
aminB6de fi
ci
e ncysyndr
ome smayoc c
uri n
pe
oples uf
feri
ng from c hronicr ena
li nsuff
ici
enc
y,e nd-s
tagerenal
di
seas
es,ulcera
tivecoli
ti
s,Cr ohn’
sdisease,cel
iacdis
ease,rhe
uma t
oid
ar
thri
ti
s,al
coholi
sma ndhomoc ysti
nuri
a.

*Toxici
ty
-Anyt hingmor ethantherecomme ndeda mountcanc ausesevereand
progressives ensoryneuropat
hyc har
a ct
erizedbyataxia(lossofcontrol
of bodi ly move ment
s),p ai
nful disfi
guring dermatologi
callesions,
photosens i
tivi
ty,andg as
tri
cissues,li
kel ossofa ppe
tit
e,s t
omachp ain,
naus e
a, vomi t
ing,di
arr
hoea,headache
, t
ingl
ing,sl
eep
inessa ndhear
tburn.
 *
FoodSour
c e
s
-Fol
l
owingar
ethef
oods
our
ceshi
ghi
nvi
tami
nB6:

Ve
geta
blesourc
esincl
udepot
ato,sweetp
otat
o,bi
tt
erg
our
d,bi
tt
erme
lon,
ca
rrot
,spi
nach,gr
eenpea
s,pl
antai
n,a
nda voc
ado.

F
ruitSour
cesi
ncl
udeba
nana
,pa
paya
,or
ang
e,c
ant
aloup
e,dur
iana
nd
p
lum.

Le
gume
sinc
ludec
hic
kpe
as,
soybe
ans
,be
ans
,te
mpe
handl
ent
il
s.

Nut
sands
eedsi
ncl
udep
ist
achi
o,s
unf
lowe
rse
edsa
ndChi
nes
eche
stnut
s.

Grai
nproduct
sandc
ere
alsi
ncl
udewa
ffl
es,whe
atbr
an,f
ort
if
iedc
ere
als
andoat
meal.

Da
iryp
roduc
tsi
ncl
udemi
lka
ndr
icot
tac
hee
se.

Animalsour
cesinc
ludeeg
gsandchi
ckenandot
herf
ormsofme
at,a
nd
fi
shesl
ikesal
mon,t
una,he
rri
ng,
macker
ele
tc.

 VITAMI NE
*Descript
ion
-thef at
-sol
ubleanti
oxidanti sahi ghl
ys i
gnif
ica
ntvita mintha tis
exclusivel
yobtai
nedfrom dietandsupple
me nts.
Vit
aminEp l
a ysake yr ol
e
ins cavengi
ngfreera
dical
swhi c hma ypote
nt i
al
lyha r
mt hec ell
s,t
issues
andva ri
ousor ga
nsoft hebody.Be inglipi
ds olubl
ei n na t
ure,these
vitaminsa r
es t
oredinthef att
yt i
ssuesoft hebodya ndhe ncearenot
requiredtobetakenregul
arly.

*Funct
ion
-Vita
minEi sapowerf
ula nt
ioxida
nt.Duringf atoxida
tion,itinhi
bit
s
theforma t
ionofre
act
iveoxyg e
nmol e c
ulesa nds hie
ldsthebodyc e
ll
s
from anyda mag
ecausedbythef reeradic
als
,t huslowe r
ingt her i
skof
vari
ousf ormsofcancerinthel ungs,oralcavity,st
oma ch,r ec
taland
prost
ategla
nd.
 *Defi
ciency
-Thelackoft
hisinc
redi
blevit
ami
nf r
om one
’sreg
ulardie
tmaya l
so
exhibi
ts ome se
veres ymptoms l
ike hi
nder
ed immune r es
ponse
,
neurologic
aland ne
uromuscularprobl
ems
,ha emol
yti
ca naemi
aa nd
ret
inopathy.

I
fnottre
ate
dont i
me,thesymptomsmayle
adtot
ota
lbl
indness
,imp
air
ed
t
hinki
ngabil
it
y,he
artdis
easeorper
mane
ntdamag
eofnerves
.

*
Toxici
ty
-Consuminghigherdoseofthi
sEvi t
aminthroughsuppl
ementsmay
l
eadtoaccumula
tiontoatoxi
clevell
eadi
ngtoexcess
ivebl
eedi
ng,naus
ea,
g
onadaldysf
uncti
on,blur
redvis
ion,f
ati
gue,
bruis
ing,st
omachcrampsetc
.

*
FoodSour
ces
-Her
eareafe
wfoods
our
cest
hata
rea
bunda
nti
nvi
tami
nE:

Green Le
afy Ve
get
abl
eslikespi
nac
h,br
occ
oli
,toma
to,t
urni
p,ol
ive
s,
avoc
ados,gr
eenbea
ns,be
llpe
ppe
rset
c.

F
rui
tsl
ikema
ngo,
ras
pbe
rry,
cra
nbe
rrya
ndki
wi.

Nut
sli
kea
lmond,
haz
elnut
,pe
anut
,br
azi
lnut
s,f
il
ber
tse
tc.

F
ort
if
iedf
oodsl
ikec
ere
als
,fr
uitj
uic
es,
spr
eads
,ma
rga
rine
set
c.

Pl
antsOil
sl i
kesunf
lowe
roi
l,c
ornoi
l,whe
atg
erm oi
l,s
oyabe
anoi
l,
sa
ffl
oweroilet
c.

Ani
mals
our
cesl
ikehe
rri
ng,
tuna
,sa
rdi
nese
tc.

 VITAMINB1
*Descri
ption
-Vit
ami nB1isacolourle
ssorgano-s
ulphurcompoundtha
tissol
ublein
wa te
ra ndtranspor
tedthroughoutthebodybydiss
olvi
nginthebl
ood.I
tis
notproduc edins
idethehuma nbodya ndneedstobetake
nintheform of
diet
aryf oodopti
onsora ssupple
me nt
s.
I
tfac
il
it
ate
sthebodyinbrea
kingdownf oodi.
e.complexca
rbohydr
a t
es
i
ntosi
mp l
eformsofsuga
ri.
e.gl
ucose,f
a t
sandp rot
einswhic
hi nturn
p
rovi
desenerg
yforca
rryi
ngoutvari
ousbodil
ya c
tivi
ti
es.

*
Functi
on
-Vi
taminB1a ctsasana turalanti
oxidantandthusforti
fi
esthebody
f
rom harmfulfreeradi
caldama ge
.Itishighl
ys i
gni
fic
antinrejuvenati
ng
t
heskin,a
nda rr
esti
ngtheva ri
ouss i
gnsofa gei
ngli
kewr i
nkle
s,fi
nel i
nes,
s
pot
s ,
darkcirc
lesetc
. t
ogivewa ytos pot
le
s s
,blemi
sh-fr
eecomp l
exion.

*
Defi
c iency
-Al t
houg hiti srare,thelackofi tmightl
eadtos omede f
ici
ency
s
yndr ome s involvi
ng t he ne r
vous s ys
tem, hear
t, muscl
es a nd
g
astrointe
stina
ls yst
em.Itismos t
lyca
us e
dinhuma nseit
herduetohigh
e
xcre t
ion leve
loft hiaminef r
om thebody orduel ow absor
pti
on of
t
hia
mi nef rom foodsources.

I
nit
ial
ly,thes ymptomsofthiami nedefici
encyc anbeobs ervedaswe ig
ht
l
oss,confusion,anorexi
a,agit
ation,we akness
,di z
zine
ss,insomnia
,he art
pr
oblems ,low e nergy,mus cle we akness,s hortter
m me moryl oss,
pe
ripheral ne uropat
hy, s onop hobi
a, mus cular atrophy, mya l
gia,
de
pr e
ssion,e mot
ionalinst
abil
ity,unc oopera
tivebe ha
viour,fear
fulness,
backache,nausea
, vomit
ingandc onst
ipat
ion,etc.

Theva r
ioussymptomsifnottre
ate
dont i
meorl
eftuntr
eate
dc anl
eadto
severedefi
ci
encydis
ordersl
ikeBeri
ber
iands
eve
ralabnormali
ti
esr
ela
ted
tothebrainandneurals
yste
m.

*
Toxic
ity
-Anythingmorethanthementionedlimitwit
houtdoct
or’
scons
ult
ati
on
mig
htc a
us eal
ler
gicreac
tionsli
kena usea,vomit
ing,s
tomachcra
mpa nd
i
mpair
edc onsc
iousnes
sa ndcoordina
tion.

*
FoodSour
c e
s
-Fol
l
owingar
ethef
oods
our
ceshi
ghi
nvi
tami
nB1
:

Veg
eta
blesabundanti
nvita
mi nB1aregre
enp e
as,li
mabeans
,soybe
an
sp
routs,
squash,p
otat
o,c
auli
fl
ower,
aspa
ragus
,kale
,mushr
ooms,
 s
unflowers
eeds,toma
toe
s,r
oma
ine l
et
tuc
e,s
pina
ch,t
una
,Br
uss
els
s
proutsa
ndeggp
lant
.

Fr
uit
slikeorange
sa ndda
iryproduct
slikeyog
hur
t,c
hedda
rche
esea
nd
mil
kals
oc ont
ainsomequant
it
iesofvi
taminB1.

Breakf
astcereal
sc ont
aini
nggra
nola
,muesl
i,oat
meal,whol
ewheat,r
ye
et
ca ndgra
inp r
oduc t
sli
kewheatger
m,c
ornflour
,pa
sta,g
ranol
aba
rsand
bre
ada reabundantinvita
minB1.

Someani
malsource
sha vi
ngaric
hs our
c eofvi
tami
nB1a
res
eaf
ishe
s
l
iket
una,
mackere
l,sa
lmon,mus
selsa
ndp orkandbee
f.

Somea
mountofvi
tami
nB1isals
op r
esenti
nnutsli
kepi
sta
chio,br
azi
l
nut
,ma
cada
mianut
s,pe
cannut
s,pe
anutsandi
npuls
esandyeas
ts.

Ashe at
inga
ndp r
ocess
ingt
heva
r i
ousfoods
ources
,re
ducest
hethi
amine
conte
nti ni
t,i
tisadvis
abl
etoconsumeitraw,unpr
oce
ssedorsl
ight
ly
cooked.

 VITAMI NB2
*Descripti
on
-we llknowna sRibofl
avinisoneoft heeig
hte s
sent
ialwat
er-
sol
uble
vitamins.Itpl
aysac r
uc i
alrol
eint hebodya ndisneede
df ort
hehea
lthy
func t
ioningoftheeyes,e
ar,ski
na ndredbloodcell
s.

I
tisusuall
yprese
ntinp l
antandda i
ryp roductsandhastobecons umed
reg
ularl
yasbei
ngawa ter-s
olubl
enut rie
nt,thebodydoesnots
toremuc h
ofit
.Vi
tami
nB2i sfr
equentl
yus edalongwi t
hot he
rformsofvit
ami nB.I
t
pl
aysake yrol
ei nthedevelop
me nta ndbodi l
yfuncti
onsinc
ludingthe
brai
n,bl
oodcel
l
s,ski
na ndli
ningofthedi gest
ivetr
act
.

*Func t
ion
-Int
a keofvitaminB2i mprovesthec ognit
ivefunctioningoft hebrai
n,
promot esl i
vera ndbonehe al
th,andhe lpsi nt rea
tingc ardiovascul
ar
dise
a ses,auto-
immunedi seases,ni
ght l
yle
gc r amps,et
c .I
tisa l
s oequal
ly
essenti
a lfore nhanci
ngdi g
e s
tion andp r
e venti
ngc ons t
ipat
ion.Re gul
ar
consump t
ionofvi t
aminB2i ncreas
est heabsorpti
onofe s
s e
ntialminera
ls
sucha sf oli
cacidandironandvi t
ami nsfr
om t hefood.
*De
fici
ency
-
Thisvit
a mi
nise s
s e
nti
alf
orpr
ovidingenerg
yt ot
hebodyforcarryi
ng
vari
ousa c
tivi
ti
es.La
ckofitcandecre
as et
heme ta
bol
ism ofp
rotei
ns,fa
ts,
andcarbohydrat
esleadi
ngtounde
rlyi
ngde fi
ci
encysyndromes.

*Toxi
c i
ty
-Itisextr
eme l
yimport
anttogetc
onsul
tedwithadoc
tororhealt
h
supervis
orbef
oretaki
ngVi
taminB2insup
ple
me ntf
ormasanover
dosag
e
mightc aus
emi g
raine
,cat
arac
t,st
omachpai
n,diarr
hoe
a,a
ndi nc
rea
sed
urine
.

*
FoodSourc
es
-Themostp
romi
nents
our
cesofvi
tami
nB2a
re:

Mi
lk,
che
esea
ndot
herda
iryp
roduc
ts

Vege
tabl
esinc l
udebe a
ns ,broccoli
,mus hr ooms,avocados,driedpeas,
Brussel
ssprouts,
soybeans,seavegetabl
es,greenpeas
,bellp
e p
pers,s
we e
t
pot
ato,a
ndda rkgree
nleafyve get
ables,s
uc ha sasp
aragus,col
lar
dg r
eens,
tur
nipgree
n, mustar
dg r
e en,
ce l
ery,romainelett
uce,a
nds pi
nach

F
res
hfr
uit
sinc
ludeg
rap
es.

Se
edsandgrai
nsinc
ludemi
ll
et
,sunf
lowe
rse
eds
,whe
atg
erm,wi
ldr
ice
,
whol
egra
ins
,wi l
dri
ce

For
ti
fi
edfoodsincl
udebr
ead,ba
byf
oods
,br
eakf
astc
ere
als
,pa
sta
,and
whole
-gr
ainproduc
ts.

Animals
ourcesi
ncl
udefi
shli
kesal
mon,ma c
kere
l,ee
l,s
ardi
nesa
ndme
at
andpoul
try,
suchaschi
cke
n,tur
key,ki
dne
ys,andli
ver.

Vi
taminB2isa l
sopresentinmi nut
equanti
ti
esinappl
es,fi
gs,c
arrots
,and
cabbage
s.Unl
ikeothervitamins,t
heB2vitamindoesnotgetdest
royedor
el
iminat
edwhilecooki
ng ,hencemostofthefoodunderthi
sc at
egorycan
ea
s i
lybeenj
oyedasade l
ici
ousdish.