Value Your Vitamins

Chandi Schwab
I did some research and here is a list of Vitamins and how they benefit you, including food choices that are rich in those vitamins. It is best and less expensive to get your vitamins through the foods that you eat, but if for some reason you can't, be sure to supplement. Give this a read, it will help you focus on what foods are most important for your personal needs.

Vitamin A

- keeps your eyes healthy
- helps to strengthen your immune system
- aids in battling infections of your respiratory system
- protects the outer lining of your tissues and organs
- encourages healthy bone growth
- advances healthy gums and teeth
- essential for normal reproduction
- aids cells in dividing the way they should
- fosters healthy skin and hair


A-Rich Foods

-liver
-sweet potatos
-carrots
-mangoes
-spinach
-cantaloupe
-dried apricots
-milk
-egg yolks
-mozzarella cheese

Vitamin D

- called the "Sunshine Vitamin"
- your body can produce Vitamin D after exposure to the sun
- necessary for the processing of calcium and phosphorous in the body
- critical for the absorption of calcium in the small intestine
- vital for preventing bone loss
- helps prevent softening of the bones
- promotes regular muscle function
- minimize symptoms of arthritis by helping to keep joint cartilage healthy
- decrease risk of atherosclerosis or calcium building up in your arteries

D- Rich Foods

-Shiitake & Button Mushrooms
-Mackerel
-Sockeye Salmon
-Cod Liver Oil
-Sardines
-Catfish
-Tuna fish
-Eggs
-Sunshine(not a food:)

Vitamin E

- powerful antioxidant that neutralizes or destroys free radicals that damage cell membranes
- associated with decreased risk of heart attack
- may help keep plaque from sticking to arterial walls
- linked to higher scores on cognitive tests
- associated with the slowing of Alzheimer's and other forms of dementia

E-Rich foods

-Wheat germ oil
-Almonds
-Sunflower seeds
-Sunflower oil
-Safflower oil
-Hazelnuts
-Peanut butter
-Peanuts
-Corn oil
-Spinach
-Broccoli
-Soybean oli
-Kiwifruit
-Mango
-Tomato

Vitamin K

- aids the body in clotting blood when bleeding
- necessary in helping your bones use calcium
- helps lessen bone fractures
- might minimize the formation of kidney stones

K-Rich Foods

-Apples
-Asparagus
-Beans, green
-Beef, mince
-Beef, liver
-Broccoli
-Cabbage
-Carrots
-Cauliflower
-Lettuce
-Milk, cow's
-Milk, cow's, skim
-Oranges
-Peas
-Potatoes
-Soy beans
-Spinach
-Strawberries
-Wheat bran
-Wheat germ

Vitamin B1 (Thiamine)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- sustains muscle tone of the digestive tract
- necessary for healthy eyes, hair, skin, liver and nervous system
- helpful in reducing stress
- supports a healthy immune system
- insufficient levels may advance congestive heart failure

B1-Rich Foods

-Brewer's Yeast
-Bovril
-Wheat germ
-Roe 0.90 100g
-Breakfast Cereal
-Peas
-Kidney
-Gammon
-Nuts
-Liver Pate
-Baked potato
-Liver
-Wholemeal bread
-Spaghetti (wholewheat)
-Bacon

Vitamin B2 (Riboflavin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- known as an antioxidant - neutralizes free radicals in the body that can damage cell walls
- helps in maintaining good vision

B2-Rich Foods

-Beef liver
-Mushrooms, cooked 1 cup 0.47
-Raw, unpasteurized milk
-Mushrooms
-Organic egg
-Almonds
-Beef
-Broccoli, boiled or steamed
-Spinach, boiled or steamed
-chicken, dark meat
-Asparagus, boiled or steamed
-Salmon, broiled

Vitamin B3 (Niacin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- sustains muscle tone of the digestive tract
- necessary for healthy eyes, hair, skin, liver and nervous system
- helpful in reducing stress
- helps in maintaining good vision
- may boost circulation
- might help to whittle down your cholesterol number

B3-Rich foods

-Yeast Extract Spread
-Bran (Rice and Wheat)
-Fish (Anchovies, Tuna, Swordfish)
- Liver
-Paprika
-Peanuts
-Veal (Lean)
-Chicken (Light Meat)
-Bacon
-Sun-dried Tomatoes

Vitamin B5 (Pantothenic Acid)

- aids the body in converting carbohydrates and fats into glucose - necessary for energy
- sustains muscle tone of the digestive tract
- necessary for healthy eyes
- hair, skin, liver and nervous system
- helpful in reducing stress
- crucial to the production of red blood cells
- assists your body in utilizing other vitamins more efficiently

B5-Rich Foods

-Sunflower Seeds
-Corn
-Broccoli
-Squash
-eggs
-Mushrooms

Vitamin B6 (Pyridoxine)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the breakdown of protein and fats
- necessary for a healthy brain
- keeps muscle and nerve cells in good health
- assists your body in the manufacture of RNA and DNA
- boosts the immune system and the production of stress fighting hormones
- crucial to the production of red blood cells
- one of the vitamins necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B6-Rich Foods

-Fatty Fish
-Red & Green Peppers (
-Cod
-Turkey
-Hazel nuts
-Peanuts
-Cashew nuts
-Potato
-Chicken
-Beef
-Pork
-Wheat bran
-Breakfast cereals

Vitamin B9 (Folic Acid)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- sustains muscle tone of the digestive tract- necessary for healthy eyes, hair, skin, liver and nervous system
- helps your brain function properly
- assists your body in the manufacture of genetic material - RNA and DNA
- crucial to the production of red blood cells
- helps your body utilize iron more effectively
- decreases the risk of neural tube defects for your baby during pregnancy
- may cut your risk for heart disease and high cholesterol levels
- along with other B vitamins - necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B9-Rich Foods

-Leafy greens such as spinach and turnip greens
-Fresh vegetables are better than cooked because heat destroys folic acid
-Broccoli
-Mushrooms
-Liver
-Dry beans and peas
-Fortified cereals and grain products
-Fortified Juices

Vitamin B12 (Cobalamin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- assists your body in the manufacture of genetic material - RNA and DNA
- boosts the immune system and the production of stress fighting hormones
- crucial to the production of red blood cells, helps your body utilize iron more effectively
- helps to regulate your mood
- along with other B vitamins - necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B12 Rich Foods

-Salmon
-Trout, rainbow
-Beef, top sirloin
-Cheeseburger
-Breakfast cereals, fortified with 25% of the DV for vitamin B12
-Yogurt, plain
-Haddock
-Tuna
-Milk
-Cheese Swiss
-Beef taco
-Ham
-Egg
-Chicken


Vitamin C

- vital to enable your tissues to grow and repair
- crucial in your body's production of collagen
- critical in the healing of injuries
- known as an antioxidant - neutralizes free radicals in the body that can damage cell walls and genetic material
- may help to lower high blood pressure
- insufficient levels have been linked to high blood pressure atherosclerosis and heart disease
- along with other antioxidants, thought to guard your eyes against macular degeneration

C-Rich Foods

-Sweet red pepper
-Strawberries
-Orange
-Brussels sprouts
-Broccoli
-Collard greens
-Grapefruit
-Canteloupe
-Cabbage
-Tomato

Iron

-Hemoglobin formation
-Muscle function
-Brain function-
-Helps reduce restless leg syndrome
-Regulation of body temperature
-Oxygen carrier
-Neurotransmitters synthesis
-Helps reduce Anemia in women
-Reduces Fatigue
-Immune system
-Energy metabolism
-Enzyme systems
-Reduces Insomnia
-Strengthens concentration

Iron Rich Foods

-Red meat
-Egg yolks
-Dark, leafy greens (spinach, collards)
-Dried fruit (prunes, raisins)
-Iron-enriched cereals and grains (check the labels)
-Mollusks (oysters, clams, scallops)
-Turkey or chicken giblets
-Beans, lentils, chick peas and soybeans
-Liver
-Artichokes