Vitamins Information
The nutritional foundation in fitness starts with micronutrients, as well as when and how they should be used just as it is highly recommended that you change the oil in your car every 3000 miles for proper maintenance, consumption of vitamins and minerals is equally important for proper “maintenance” for your body.
| VITAMIN A | Beta-Carotene, Retinol; Natural Sources: Asparagus, Broccoli, Cantaloupe, Carrots, Eggs, leaf lettuce, liver, Milk, Pumpkin, Sweet Potatoes, Tomatoes, and Watermelon. |
| VITAMIN B1 | B1-Thiamin, Natural Sources: Baked potato, Beef kidney/liver, Brewer’s Yeast, Flour (Rye or whole grained) Chickpeas, Ham, Kidney & Navy beans, Oranges and Orange juice, Oysters Peanuts, Peas, Raisins, Brown rice, Wheat germ, and Whole grain products. |
| VITAMIN B2 | B2-Riboflavin, Natural Sources: Bananas, Beef liver, Milk, Yogurt, Cheese, Eggs, Enriched breads, Fortified Cereals, Ham, Mixed vegetables, Pork, Tuna, and Wheat germ. |
| VITAMIN B3 | B3-Niacin, Natural Sources: Beef liver, Brewer’s yeast, Chicken, Fortified cereals, and Breads, Halibut, Salmon, Soybeans, Swordfish, Tuna, and Turkey. |
| VITAMIN B5 | B5-Pantothenic Acid, Natural Sources: Avocados, Bananas, Blue cheese, Broccoli, Chicken, Collard greens, Eggs, Lentils, Liver, Lobster, Meats, Milk, Oranges, Peanut butter, Peanuts, Soybeans, Sunflower seeds, Wheat germ, and Whole grain products. |
| VITAMIN B6 | B6-Pyridoxine, Natural Sources: Avocados, Bananas, Beef liver, Chicken, Fortified Cereals, Ground beef, Ham, Hazelnuts, Sunflower seeds, Tuna and Wheat germ. |
| VITAMIN B12 | B12-Cyanocobalamin, Natural Sources: Beef, Beef liver, Blue cheese, Clams, Dairy Products, Eggs, Flounder, Herring, Liverwurst, Mackerel, Milk, Oysters, Sardines, Snapper, and Swiss cheese. |
| VITAMIN C |
Ascorbic Acid, Natural Sources: Broccoli, Brussels sprouts, Cabbage, Collards, Grapefruit, Green peppers, Guava, Kale, Lemons, Mangos, Orange juice, Papayas, Peppers, Potatoes, Rose hips, Spinach Strawberries, Tangerines, Tomatoes, and Watercress. Vitamin C is necessary for strong teeth, gums & bones. It also helps heal wounds, scar tissue, broken bones while preventing scurvy and building resistance to infection C aids in the prevention treatment of colds, strengthens blood vessels, and helps with iron absorption. It is required for the synthesis of collagen, and is also one of the major antioxidant nutrients. C also prevents the conversion of nitrates into cancer-causing substances. |
| VITAMIN D |
Calcitriol (the active form of Vitamin D), Natural Sources: Vitamin D is synthesized by your skin when it is exposed to sun. This is where most of our Vitamin D comes from. Foods containing Vitamin D include fatty fish, fortified milk, and fortified cereal. |
| VITAMIN E |
Tocopherol Natural Sources: Almonds, Asparagus, Avocados, Broccoli, Canola oil, Corn oil, Cottonseed oil, Fortified cereals, Hazelnuts, Peanuts/peanut oil, Safflower seed, Walnuts, Wheat germ and Wheat germ oil. Vitamin E is an anti-oxidant nutrientthat slows cellular aging due to oxidation. It alleviates fatigue, helps nourish cells, strengthens capillaries prevents and dissolves blood clots. |
| VITAMIN K |
Phylloquininesfrom plants and Menaquinones from fish oils and meats – Natural Sources: Alfalfa, Asparagus, Broccoli, Brussels sprouts, Cabbage, Cheddar cheese, Green leafy vegetables, Seaweed, Spinach, and Turnip greens. Vitamin K is utilized in proper bone formation and blood clotting by helping the body transport calcium. |
| SODIUM | Na - Natural Sources: Table salt, White bread and rolls, processed meats, Cheese, Soups, Spaghetti and Tomato sauces. Sodium is an electrolyte that helps maintain acid-base balance, regulates blood pressure and water balance in cells and aids in muscle contraction and nerve impulse transmission. Lack causes headache, weakness, muscle cramps and shock. Too much causes fluid retention (important to competitive bodybuilders) and high blood pressure. Don’t supplement sodium. |
| FLUORIDE | F - Natural Sources: Fluoridated water and foods grown or cooked in fluoridated water, canned fish (with bones) and teas. Fluoride helps form bones and teeth and may help prevent osteoporosis. Lack may cause increased tooth decay. Too much may impair bone health, kidney function, muscle and nerve function. Toothpaste is the common source of fluoride. It is never necessary for adults to supplement this mineral. |
| PHOSPHORUS | P - Natural Sources: Milk, Cheese, Yogurt, Bakery products, Meats, Cereals, Bran, Eggs, Nuts, Fish, and soft drinks. Phosphorus builds |
| POTASSIUM | K - Natural Sources: Asparagus, Avocados, Bananas, |
| CALCIUM | Ca - Natural Sources: Milk, Cheese, Leafy green vegetables, broccoli, sardines, canned salmon, fortified juice, breakfast cereals, and tofu. Calcium builds bones and teeth, maintains bone density and strength, helps prevent osteoporosis assists i blood clotting, important for transmission of nerve impulses to target cells, aids in muscle contraction, and helps regulate metabolism. |
| MAGNESIUM | Magnesium aids in bone growth and the function of nerves, bones and muscles and regulation of normal heart rhythm. It also aids in regulation of blood pressure and water balance in cells. Lack can cause nausea, weakness, irritability and heart rhythm disruption. |
| CHROMIUM | Cr - Natural Sources: Beef, brewer’s yeast, calf liver, cheese, chicken, egg yolks, molasses, sweet potatoes, tomatoes, whole-grain products, mushrooms, and nuts. Promotes glucose metabolism, helps insulin regulate blood sugar, decreases insulin requirements. |
| COPPER | Cu - Natural Sources: Organ meats, avocados, legumes, lentils, liver, lobster, nuts, oats, oysters, peanuts, raisins, salmon shell fish, soybeans, spinach, whole-grain breads, and cereals. Copper promotes normal red blood cell formation, acts as a catalyst in storage and release of iron to form hemoglobin for red blood cells. |
| IODINE | Iodine regulates thyroid hormones and is necessary for growth and development. 150 mcg is the daily requirement. Iodine deficiency can cause goiter, enlargement of the thyroid gland, cretinism, dwarfism and mental retardation. Too much can enlarge the thyroid. |
| IRON | Heme Iron, which is found in animal products, is absorbed better than non-heme Iron, the type in plants. To boost non-heme Iron absorption, foods rich in Vitamin C must be eaten during the same meal. Iron aids the formation of hemoglobin, which carries oxygen in the blood, and myoglobin, which carries oxygen in muscle tissue. Lack of Iron can cause Microcytic anemia, fatigue and a decrease in immune function. Overdose may lead to organ failure and death. |
| MANGANESE | Manganese is Vital to reproduction, energy metabolism and aids in blood, cartilage and bone formation. Lack may cause nausea and vomiting while no evidence of toxicity has been noted from dietary intake. Excess may interfere with iron absorption. |
| MOLYBDENUM | Major Body Functions: Activates certain enzymes in the body Necessary in energy metabolism. It aids in blood, cartilage and bone formation. Deficiency is rare. Excess amounts may interfere with Copper absorption Gout like symptoms. |
| SELENIUM | Selenium prevents oxidation of unsaturated fatty acids while helping with heart function. It is also necessary for immune function and lack can cause muscle weakness and cardiomyopathy. Too much causes nausea, abdominal pain and diarrhea. |
| ZINC | Zinc
is used in cell division, growth, and |
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